Why Strength Training Could Help Reduce Breast Cancer Risk

Breast cancer is the second most common type of cancer in women.1 While you can’t fully prevent breast cancer, certain lifestyle factors—like adding strength training to your routine—may help lower your risk.2
“There’s ample evidence that supports that strength training and having optimal muscle development are essential, not just for cancer risk reduction, but for those patients diagnosed with cancer,” Elizabeth Comen, MD, a Breast Cancer Research Foundation scientist and a medical oncologist specializing in breast cancer, told Verywell.

High Body Fat Raises Risk Even at a ‘Normal’ BMI
Having obesity can increase breast cancer risk, potentially due to chronic inflammation and increased estrogen levels from excess fat tissue.34
Some research shows that women with a “normal” body mass index (BMI) may still face a higher risk of breast cancer if they have high body fat and low exercise levels—similar to those who have obesity, defined as a BMI above 30.5

How Strength Training May Lower Breast Cancer Risk Staying physically active can lower breast cancer risk and improve outcomes following a diagnosis.78 Building muscle mass may also help release more “anti-cancer molecules” during muscle activation.2
“The more muscle we have, the more our metabolism functions, and the more we optimize our health overall,” Comen said.

Simple Ways to Start Strength Training
You don’t need fancy equipment or a gym membership to start strength training. “Strength training can be done using hand-held weights or anything you can grip securely—even cans or water bottles. You can also use your own body weight for strength training with moves such as push-ups, squats, and lunges,” Irene Morae Kang, MD, medical director of breast cancer oncology at City of Hope Orange County in Irvine, California, told Verywell in an email.

Experts recommend at least 150 minutes of physical activity each week—including both cardio and strength training—to help lower breast cancer risk.10
While starting early in life may offer added protection, it’s never too late. Research shows that people who exercise before their diagnosis and after cancer treatment have a lower risk of recurrence and death.11

People diagnosed with breast cancer should consult their healthcare team for guidance on safe exercises to do before, during, and after treatment, Kang added.
Strength Training Matters—But It’s Not the Only Factor
Starting an exercise routine with adequate strength training can help reduce your breast cancer risk, but physical activity is only one part of a broader prevention strategy.