How to build muscular strength, as study finds it could halve cancer deaths
Whenever muscles are mentioned, most people call to mind images of hulking bodybuilders and rippling gym rats. But, in reality, building muscle and strength is healthy for everyone.
New research shows that muscular strength and good overall physical fitness has the potential to almost halve the risk of death in cancer patients.
Published in the British Journal of Sports Medicine, the study found that cancer patients with good muscle strength and higher levels of cardiorespiratory fitness were up to 46% less likely to die from their disease.
The researchers, from Edith Cowan University in Australia, wrote: "Our findings highlight that muscle strength could potentially be used in clinical practice to determine mortality risk in cancer patients in advanced stages and, therefore, muscle-strengthening activities could be employed to increase life expectancy."
The health benefits of building muscle strength have become more prominent in recent years. Last year, a study found that lifting heavy weights three times a week around the age of 70 can preserve muscle function in the legs in the long term.
Maintaining good muscle strength and function in the legs is important to reduce the risk of sarcopenia, which describes the loss of muscle mass and strength. Sarcopenia has been linked to increased risk of falls, impaired activities of daily living, the need for institutional care, and early death.
How do I start building muscle strength?
The best way to start building muscle and increasing strength is through weight-lifting, but it can seem daunting to start. However, even if you’re a total beginner, it doesn’t have to be overwhelming, says Daniel Herman, NASM nutritionist and certified personal trainer.
Herman, founder of Bio-synergy, adds: "With the right approach, anyone can build strength effectively and measure their progress along the way."
In order to start building muscle strength, it’s important to set realistic goals for yourself at the start. "Whether it’s lifting heavier, increasing endurance, or just feeling stronger in daily life, having a clear vision helps maintain focus and motivation," he says.
Once you have a goal in mind, you can start thinking about which exercises are right for you. It’s also essential to think about your form, which means using the correct technique to perform an exercise safely and effectively.
Herman recommends starting with compound movements, like squats, deadlifts and bench presses, as these "should be the cornerstone of any strength-building routine".
"These exercises engage multiple muscle groups, offering maximum gains in minimal time," he says. "If you can’t make it to the gym, try body weight exercises, such as push-ups and squats, using resistance bands."
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However, doing these exercises would be for nought if you aren’t consistent, as consistency is key.
Herman suggests aiming to do three to four strength sessions per week, gradually increasing the weight, repetitions, or intensity. This is known as "progressive overload".
"Your muscles won’t grow without a challenge, so don’t be afraid to push yourself," he says, emphasising that this should be done in a safe manner.
Recovery is also a priority when building muscle, as strength training breaks down muscle fibres. It’s during periods of rest when the muscles rebuild themselves to be stronger, Herman explains.
"Sleep, hydration and proper nutrition - especially protein -are non-negotiables in this journey."
How do I know I’m getting stronger?
It’s all well and good to be making muscle gains from week to week, but how do you actually measure whether you’re getting stronger?
A common method to do this is to test your "one-rep max (1RM)", Herman says. This measures the heaviest weight you can lift for a single rep. You can also track the number of reps at a fixed weight over time to measure how much stronger you are getting.
If you are a data-lover, tools like body composition scans or progress photos can help you track and visualise changes.
But there are other ways to measure strength, particularly in your day-to-day life - whether it’s carrying your groceries with more ease than before or feeling more powerful during physical activities, adds Herman.
The bottom line is to stay consistent and remember that building muscle strength is a journey, not a sprint, he says. "Start small, stay consistent, and track your progress to stay motivated. With the right mindset and approach, strength is within reach - one rep at a time."
Read more about fitness:
Lifting weights three times a week can shed 8 years off your biological clock, says new research (Women's Health, 4-min read)
Health expert names four things that can help reduce fat and build muscle in 2025 (SurreyLive, 3-min read)
Muscle loss can cause a range of health problems as we age – but it can be prevented (The Conversation, 5-min read)
