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Journalism of Courage
Written by Dr Geeta Kadayaprath
Strength training, also known as resistance or weight training, is increasingly recognised not only for building muscle but also for playing an important role in breast cancer prevention. Recent evidence highlights both direct and indirect mechanisms by which regular strength training may help reduce breast cancer risk, support treatment outcomes and improve survivorship for women.
Observational research suggests that women, who integrate strength exercises into their lifestyle, experience a significant reduction in breast cancer risk — sometimes by as much as 25-52 per cent compared to those who do not practise such exercises, particularly when started in early adulthood. These benefits result from multiple converging effects on hormones, immune function, metabolism and body composition.
There are several proven, inter-related ways through which strength training may prevent breast cancer:
Hormonal Regulation: Strength training helps regulate estrogen and insulin, two hormones closely connected to breast cancer risk. Adipose (fat) tissue is a primary producer of estrogen after menopause; by increasing muscle and reducing fat through resistance training, the estrogen exposure that can fuel certain types of tumors is reduced.
Immune Boost and Myokine Release: Muscle contraction during strength training releases special proteins, called myokines, into circulation. These myokines (such as decorin, IL-6, SPARC, and OSM) can directly inhibit the growth of breast cancer cells and may help reduce recurrence risk. Even a single session of strength or high-intensity exercise can trigger potent anti-cancer effects in the body.
Anti-inflammatory Effects: Chronic inflammation is a risk factor for several cancers, including breast cancer. Strength training helps control systemic inflammation markers — such as CRP or C-reactive protein — potentially lowering cancer risk and improving outcomes for survivors.
Weight Management: Maintaining a healthy weight is crucial in breast cancer prevention, especially after menopause. Resistance training builds muscle mass, increases metabolic rate and makes it easier to maintain or lose weight.
Improved Insulin Sensitivity: Hyperinsulinemia and insulin resistance are associated with increased breast cancer risk. Strength training improves insulin sensitivity and helps maintain healthy blood sugar levels, further lowering risk.
Recent clinical and laboratory studies have offered compelling evidence. A 2025 study found that a single session of resistance or high-intensity training in breast cancer survivors enhanced release of anti-cancer myokines and reduced breast cancer cell growth in the laboratory, suggesting a potential for lower recurrence rates.
Meta-analyses of multiple large studies indicate that women with higher muscle strength and better cardio-respiratory fitness have significantly reduced the risk of dying from breast cancer or developing a recurrence.
Another clinical trial reported that high-intensity resistance training after breast cancer diagnosis lowered the risk of death and invasive cancer recurrence over years of follow-up.
For women who have already been diagnosed with breast cancer, strength training is proven to enhance muscle mass, boost quality of life, limit treatment side effects such as lymphedema (arm swelling) and help reduce the loss of bone density that often accompanies cancer treatment. Adverse effects from resistance exercise are rare if appropriately supervised.
Strength training can be started at any age and does not require a gym — exercises using body weight, resistance bands or small hand weights are effective.
For beginners or those living with or after a diagnosis of breast cancer, starting under the guidance of a physiotherapist or trained fitness expert is recommended to ensure safety, especially if there are concerns about surgery recovery.
Integrating regular strength exercise — at least two times per week — into a healthy lifestyle can significantly lower breast cancer risk, making it a vital recommendation for women’s health across all populations.
(The author is senior consultant, Breast Surgical Oncology and Oncoplastic Surgery, Lead, Apollo Athenaa Women’s Cancer Centre, Apollo Hospitals, Delhi)
