Strength training is recommended at least 2 times per week, using at least 2 sets of 8–15 repetitions at around 60% of your one repetition maximum (moderate intensity).
Combine arm, leg, and core exercises or perform full body exercises in your sessions. The goal is to feel your muscles working, but still be able to breathe and talk.
Important: Always follow guidance from your healthcare team. Stop if you feel sharp pain, dizziness, unusual shortness of breath, or strong fatigue.
General recommendations for strength training
- Train 2–3 days per week, with at least one rest day between strength sessions.
- Choose 6–8 exercises that cover the whole body (upper body, lower body, and core).
- Start with 1–2 sets of 8–12 reps, then progress up to 2–3 sets as you feel stronger.
- Use light to moderate resistance (dumbbells, bands, or bodyweight).
- Move with control, not speed; focus on technique and posture.
- Breathe out as you lift or pull, and breathe in as you lower or return.
Front raise with dumbbells
This exercise strengthens the front part of your shoulders and helps with daily tasks like lifting objects in front of you.
How to do it
- Stand tall with a dumbbell in each hand, arms down by your sides, palms facing your thighs.
- With a slight bend in your elbows, raise both arms straight in front of you to shoulder height.
- Pause briefly, then slowly lower the weights back down.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- Keep your core engaged and avoid leaning back.
- If two dumbbells feel too heavy, start with one arm at a time or use lighter weights.
- You can also perform this seated if you feel unsteady standing.
Bicep curl with dumbbells
Bicep curls strengthen the front of your upper arm, which you use when lifting, carrying, or pulling objects.
How to do it
- Stand or sit tall with a dumbbell in each hand, arms by your sides, palms facing forward.
- Keeping your elbows close to your body, bend your elbows to bring the weights toward your shoulders.
- Pause, then slowly lower the weights back down.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- Avoid swinging your body; let your arms do the work.
- If both arms together are too tiring, alternate one arm at a time.
- You can use lighter weights or even water bottles if needed.
Overhead pull-apart with band
This exercise strengthens your shoulders and upper back, improving posture and shoulder stability.
How to do it
- Stand tall holding a resistance band with both hands, arms straight overhead, hands slightly wider than shoulder-width.
- Gently pull the band apart by moving your hands away from each other, keeping your arms mostly straight.
- Pause when you feel your upper back and shoulders working, then slowly return to the start.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- Keep your ribs down and avoid arching your lower back.
- If overhead is uncomfortable, perform the pull-apart in front of your chest instead.
- Choose a band with light–moderate resistance to allow proper control.
Pull-apart with band
Band pull-aparts strengthen the muscles between your shoulder blades and support good posture.
How to do it
- Hold a resistance band with both hands at chest height, arms straight in front of you.
- Keeping your arms level, pull the band apart by moving your hands out to the sides.
- Squeeze your shoulder blades together, then slowly return to the starting position.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- Keep your shoulders down and relaxed, not up by your ears.
- If the band is too strong, hold it closer to the ends or use a lighter band.
- This is a great “posture break” during long sitting or screen time.
Bicep curl with resistance band
This is a band version of the bicep curl, ideal if you don’t have dumbbells.
How to do it
- Stand with one or both feet on the middle of the resistance band.
- Hold one end of the band in each hand, arms by your sides, palms facing forward.
- Bend your elbows, bringing your hands toward your shoulders.
- Slowly lower back down with control.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- Adjust resistance by standing with one foot (easier) or two feet (harder) on the band.
- Keep your elbows close to your body throughout the movement.
- Move slowly to feel the muscles work both on the way up and down.
Front raise with resistance band
This band exercise targets the front of your shoulders without needing weights.
How to do it
- Stand on the middle of the band with one or both feet.
- Hold the ends of the band with your arms down in front of your thighs, palms facing your body.
- Raise your arms forward to shoulder height, keeping a slight bend in the elbows.
- Pause briefly, then lower slowly.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- Start with a shorter range of motion if your shoulders feel tight.
- If it’s too hard, hold the band closer to its ends to reduce tension.
- Keep your neck relaxed and face looking forward, not up.
Overhead press with resistance band
The overhead press strengthens your shoulders and triceps and helps with tasks like reaching overhead.
How to do it
- Stand on the middle of the band and hold the ends at shoulder height, palms facing forward or in.
- From this “goalpost” position, press your hands up toward the ceiling until your arms are nearly straight.
- Slowly lower back down to shoulder height.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- If full overhead range is difficult, press the band to slightly above head level instead.
- Keep your core engaged to avoid arching your lower back.
- This can also be done seated if you feel more stable that way.
Shoulder Y raises
Y raises target the muscles around your shoulder blades and upper back, supporting shoulder health and posture.
How to do it
- Stand with a light weight in each hand or no weight if you’re just starting.
- Hinge slightly at the hips with a flat back, or perform standing tall depending on the version.
- Raise your arms in a “Y” shape (diagonal up and out) to about shoulder level.
- Pause, then lower slowly.
- Perform 8–12 repetitions for 1–3 sets.
Tips and variations
- Use very light weights or no weight; this exercise is about control, not heavy loading.
- Focus on feeling the muscles between your shoulder blades working.
- Avoid shrugging your shoulders toward your ears.
Push-up adapted with knees
This version of the push-up reduces load while still strengthening the chest, shoulders, and triceps.
How to do it
- Start on your hands and knees with your hands slightly wider than shoulder-width.
- Walk your hands forward so your body forms a straight line from knees to head.
- Bend your elbows to lower your chest toward the floor, keeping your elbows at about a 45° angle from your body.
- Push through your hands to return to the starting position.
- Perform 6–12 repetitions for 1–3 sets.
Tips and variations
- Keep your core engaged to avoid sagging at the hips.
- If floor push-ups are too hard, start with push-ups against a wall or table.
- Only go as low as feels comfortable for your shoulders and wrists.
Couch dips
Couch dips strengthen the triceps (back of the upper arm) and can be done with a sturdy chair or sofa.
How to do it
- Sit on the edge of a stable couch or chair, hands next to your hips.
- Walk your feet slightly forward and slide your hips off the edge, supporting your weight with your arms.
- Bend your elbows to lower your body down a short distance.
- Push back up through your hands to straighten your arms.
- Perform 6–12 repetitions for 1–3 sets.
Tips and variations
- Keep your shoulders away from your ears and your chest lifted.
- Bend your knees more and keep your feet closer to make it easier; straighten your legs to make it harder.
- Go only as low as your shoulders feel comfortable—small movements are fine.
Triceps kickback with band
This exercise targets the triceps using a resistance band.
How to do it
- Anchor the band under one foot or behind you (depending on the version) and hold one end in your hand.
- Hinge slightly at the hips with a flat back, elbow bent at 90° close to your side.
- Straighten your elbow to extend your arm backward until it is straight.
- Slowly return to the starting position.
- Perform 8–15 repetitions on each arm for 1–3 sets.
Tips and variations
- Keep your upper arm still; only the forearm moves.
- Choose a band that lets you complete the reps without straining.
- You can rest your free hand on a chair or thigh for extra support.
Triceps kickback with dumbbells
This is the dumbbell version of the triceps kickback, focusing on the back of the upper arm.
How to do it
- Hold a dumbbell in one hand, hinge forward at the hips with a flat back.
- Bend your elbow to 90°, keeping your upper arm close to your body.
- Extend your elbow to straighten your arm backward.
- Pause, then slowly return to the bent position.
- Perform 8–15 reps per arm for 1–3 sets.
Tips and variations
- Use light weights to ensure you can control each rep.
- Keep your head in line with your spine, looking slightly down.
- You can support yourself by resting your free hand on a bench, chair, or thigh.
Barbell row
The barbell row strengthens the upper back, lats, and rear shoulders, supporting posture and pulling strength.
How to do it
- Stand with your feet hip-width apart, holding a barbell in front of you with both hands.
- Hinge forward at the hips with a flat back, letting the bar hang near your shins or knees.
- Pull the bar toward your midsection, squeezing your shoulder blades together.
- Lower the bar back down with control.
- Perform 8–12 repetitions for 1–3 sets.
Tips and variations
- Keep your back flat and supported; avoid rounding your spine.
- Start with a very light bar or even a stick until you master the technique.
- If a barbell feels too heavy or awkward, use dumbbells or a band row instead.
Bent over row with resistance band
This band row is a joint-friendly way to strengthen your back when equipment is limited.
How to do it
- Stand on the middle of a resistance band with your feet hip-width apart.
- Hold the ends of the band, hinge at the hips with a flat back.
- Pull your hands up toward your ribcage, squeezing your shoulder blades together.
- Slowly lower your hands back down.
- Perform 8–15 repetitions for 1–3 sets.
Tips and variations
- Keep your neck relaxed and your gaze slightly downward.
- Adjust resistance by standing wider (more tension) or closer (less tension) on the band.
- This can be performed single-arm if you want to focus on one side at a time.
Putting your strength session together
For a simple full-body strength session for young cancer survivors, you might choose:
- Upper body pushing: Push-up adapted with knees, overhead press with band, couch dips
- Upper body pulling: Band pull-apart, barbell or band row, shoulder Y raises
- Arms: Bicep curls (dumbbells or band), triceps kickbacks (band or dumbbells)
Start with 1 set of each exercise, 8–12 repetitions, 2 times per week. As you feel stronger and your recovery allows, progress to 2–3 sets and/or slightly heavier resistance, always listening to your body.
When in doubt, choose lighter resistance and perfect form rather than more weight. Check with your physiotherapist or medical team if you’re uncertain about any exercise.
