Breast Cancer Survivors and Weightlifting

By Brooke Strickland
Writer for FEP International

A new study published in the New England Journal of Medicine shows that breast cancer survivors that suffer from lymphedema – swelling of the arms – can benefit greatly from regularly lifting weights. It was shown to reduce risks of injuries during everyday tasks, while building bone density and boosting overall muscle tone and strength [1]. Because women with breast cancer have been previously told that weight lifting, even lifting of grocery bags or lifting of their children, can be damaging, this study is groundbreaking. It now gives recovering breast cancer survivors a way to build their strength and ultimately, regain control of their physical lives back.

Even if you’re not a breast cancer survivor, weight lifting can be an important part of your daily exercise routine. It can help raise your metabolism, strengthen bones, improve coordination and balance, and enhance your self confidence. Consider some of these stretches and lifts to incorporate into your routine.

- Abs: crunches, twists
- Chest: bench pressing, pushups
- Biceps: curls, pushups
- Hamstrings: lunges, leg curl machines, squats

Also, make sure to take note of these important guidelines when weightlifting.

- Always warm up: This can help prevent injury and can minimize sore muscles after work-outs
- Take it slow: Make sure to lift your weights slowly and steadily. If you have to swing to get the weight up, you’re probably using too much weight.
- Breathe: Don’t hold your breath while you’re lifting weights. Breathe deep, exhale, and make sure you’re using a full range of motion.
- Stand up straight: Poor posture can lead to spinal injury during weight lifting and can also cause sore muscles.
- Rest: Weight training every day can work, but make sure that you are working different muscle group each day.

Most importantly, don’t overdo it, and consult a personal trainer or other weightlifting professional if you have questions about building your strength and toning your muscles.

References

1. Weight lifting benefits breast cancer survivors. CNN. http://www.cnn.com/2009/HEALTH/08/13/weight.lifting.breast.cancer/index.html
Accessed via the web August 16, 2009.