Managing muscle loss and building strength after treatment

Many people lose muscle during breast cancer treatment. Chemotherapy, steroids, surgery, radiation and hormone therapy can all contribute, along with tiredness, poor appetite, nausea and spending more time resting. Muscle loss can happen even when weight stays the same or increases, because fat may replace muscle. Losing muscle can leave you feeling weak and tired, make everyday tasks such as climbing stairs, carrying shopping or lifting children harder, increase the risk of falls, and slow recovery. Early menopause and aromatase inhibitors can add to muscle and bone loss. The good news is that muscle responds well to the right combination of activity and nutrition, at almost any age and stage of recovery. Strength or resistance training, using body weight, resistance bands or light weights two or three times a week, is the most effective way to rebuild muscle. Regular walking or other aerobic activity supports stamina, and balance exercises help prevent falls. Eating enough protein spread through the day, from foods such as dal, curd, paneer, eggs, fish, chicken and soy, provides the building blocks muscles need. Starting gently and progressing gradually is important, especially after surgery, with lymphedema, bone metastases or ongoing treatment. A physiotherapist can design a safe programme tailored to you.

Muscle loss is common

Treatment and inactivity often reduce muscle, even without weight loss.

Strength training works

Resistance exercise rebuilds muscle and improves daily function.

Protein matters

Enough protein at each meal supports muscle recovery.

Muscles need protein and enough overall energy to rebuild.

Protein at every meal

Include dal, curd, paneer, eggs, fish, chicken or soy at breakfast, lunch and dinner.

Protein-rich snacks

Roasted chana, sprouts, nuts, buttermilk or boiled eggs between meals help.

Eat after exercise

A meal or snack with protein after strength training supports recovery.

Enough calories

Very low-calorie diets make muscle building harder.

Ask about supplements

If appetite is poor, a dietitian may suggest protein supplements.

These basic exercises need little or no equipment and can be done at home. Start with a few repetitions of each, rest between sets, and stop if you feel pain, dizziness or unusual breathlessness. Ask your physiotherapist to adapt them if you have had recent surgery, lymphedema or bone problems.

Sit to stand

Sit on a sturdy chair, cross your arms or keep them in front, and stand up slowly, then sit down with control. This strengthens thighs and hips needed for daily tasks.

Wall push-ups

Stand facing a wall, place hands at shoulder height, and bend and straighten your elbows slowly. This builds chest, shoulder and arm strength gently, and suits the early stages after breast surgery once your team agrees.

Band rows

Loop a resistance band around a door handle or post, hold the ends and pull your elbows back, squeezing your shoulder blades. This helps posture and upper back strength.

Step-ups

Step up onto a low, stable step and back down, holding a rail for balance. This builds leg strength and stamina.

Heel raises

Holding a chair, rise onto your toes and lower slowly to strengthen calves and support balance.

Build gradually

As exercises feel easier, add repetitions, a second set or slightly more resistance.