I Just Finished Chemotherapy and Am a Little Nervous About Pushing Myself in the Gym Again

I get quite a few questions messaged to me about training, diet, supplements, and motivation. So instead of keeping all my answers private, I’ll be posting a few here (with permission) so that more of you can benefit. If you have a question of your own just go to the contact page and fire away!

Now let’s get on to our question…

Hi Brad. I’m in need of some advice on getting back into the gym after chemotherapy. I’ve been walking for exercise since my treatment ended and I got some energy back. I do four miles per day broken into two mile walks. I am feeling much better and I think I am ready to get back into the gym. I’ve actually gained weight during treatment due to the copious amounts of steroids needed during chemo for four months straight. I am a little worried about my strength and stamina once I start lifting again.

Brandon

Hi Brandon. Congrats on making it through cancer treatment. As a fellow survivor, I know it’s not only a difficult and challenging journey, but it’s also the beginning of a new era in your fitness journey. You see things differently now and your fitness goals may have even changed a little, too.

I remember my last day of treatment and standing under the awning to the clinic for the last time. By that time I had already been thinking about my return to the gym. I had already planned how I’d structure my training plan, eating habits, and other mental tools to help me get off the ground initially. It wasn’t a strict plan, but a loosely structured framework to move forward.

That’s the first step. You need to be mentally prepared for what’s coming up, for where you ultimately want to go. With that said, you’ll want to remain pliable and flexible when it comes to your plan of action. Be prepared for stumbles, speed bumps, and setbacks.

Next, I would stay very cognizant of how your body responds to training. Don’t push yourself too much or you’ll risk early burnout. If you’re like me, you love to train and can’t wait for the next session, especially after such a long layoff. I would get a bit overzealous and do a bit too much too soon. Take your time. Take a step approach. Maybe you start off with a short to moderate walk each day and two days per week in the gym for 30 minutes. Then after two or three weeks raise it up to a longer and faster walk and three days in the gym at 30 minutes. And so on.

By taking small, incremental increases you’ll have less of a chance of going too far. Over time you’ll get back your strength and stamina and have a much better idea about how much to push each day.

Lastly, develop the habit of patience. We all know that a big helping of patience is required when trying to fulfill any fitness goal, but post-treatment can be even more challenging. Be prepared mentally and practice plenty of patience daily.

Good luck!

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