Stronger After Breast Cancer: How Strength Training Can Lower Your Risk of Lymphedema
By: Dr. Sarah Eads
When you've gone through breast cancer treatment, the last thing you want is another hurdle like lymphedema - that heavy, swollen feeling in the arm that can show up after lymph nodes are removed or radiated.
For years, women were told:
"Don't lift anything heavy, avoid weights, and protect that arm at all costs."
But research has flipped that advice on its head. The truth is: strength training, done safely and progressively, can actually help prevent lymphedema and improve recovery.
And here at Method Wellness & Physical Therapy in San Antonio, we're passionate about guiding our clients through this empowering process.
The Science: Why Strength Training Works
A landmark study known as the PAL Trial (Physical Activity and Lymphedema), published in the New England Journal of Medicine, showed that women who participated in a supervised, progressive weightlifting program actually had fewer lymphedema flare-ups compared to those who avoided strength training.
Another study, published in JAMA, found that women at risk for lymphedema after breast cancer surgery did not develop it more often if they lifted weights — in fact, the opposite was true. The carefully guided exercise program helped them feel stronger, more confident, and more in control of their recovery.
Why does this happen?
Muscle contractions act like a pump, helping fluid move out of the arm.
Progressive resistance builds strength so the lymphatic system has more support.
Confidence improves — patients no longer feel fragile, but capable.
Walking + Strength Training: A Powerful Combo
Walking is another powerhouse exercise after breast cancer. Each step activates the leg muscles, which encourages lymph flow and reduces swelling risk.
But when you pair walking with strength training, you get the best of both worlds:
Walking keeps circulation steady.
Resistance training builds long-term muscle support.
Together, they lower the risk of lymphedema and boost overall health.
What Strength Training Looks Like at Method Wellness PT
At Method Wellness & PT, we don’t just hand you weights and say “go for it.” We guide you step by step with:
Personalized assessments to understand your history, treatment, and risk factors.
Safe, progressive programs that start with light resistance bands and bodyweight moves.
Close monitoring so you can build strength without fear of overdoing it.
A supportive environment where other women are walking the same road and cheering each other on.
Our philosophy is simple: you are not fragile. You are resilient. And your exercise program should reflect that.
Why San Antonio Chooses Us
Many people in San Antonio who have experienced breast cancer are searching for safe ways to regain strength, energy, and confidence after treatment.
At Method Wellness & PT, we combine the latest science with compassionate, individualized care — because your recovery isn't just about surviving, it's about thriving.
Ready to Get Stronger?
If you want to explore strength training and exercise programs designed to lower your risk of lymphedema, we'd love to meet you.
Visit us at Method Wellness & Physical Therapy - 4726 Shavano Oak, Ste. 101 San Antonio TX 78249
Call us to schedule your consultation - 210-526-2428
Contact us today and take the first step toward feeling strong, confident, and empowered again.
References
Schmitz KH, Ahmed RL, et al. Weight Lifting in Women with Breast-Cancer–Related Lymphedema. NEJM. 2009.
Schmitz KH, Ahmed RL, Troxel AB, et al. Weight lifting for women at risk for breast cancer–related lymphedema. JAMA. 2010.
NCCN Survivorship Guidelines, 2024.
ACSM Roundtable on Exercise and Cancer Survivorship, 2010.