Just 30 minutes of resistance training can support cancer recovery — here's what the science says

a man strength training with a resistance band — (Image credit: Shutterstock)

A new study from Edith Cowan University has found that just 30 minutes of vigorous exercise, whether it's high-intensity interval training (HIIT) or resistance training, could trigger a rise in certain proteins that may help the body defend itself against cancer.

Blood samples taken before, immediately after, and 30 minutes post-exercise showed an increase in myokine levels. In lab conditions, these proteins slowed cancer cell growth by 20 to 30%.

Blood samples taken before, immediately after, and 30 minutes post-exercise showed an increase in myokine levels. In lab conditions, these proteins slowed cancer cell growth by 20 to 30%.

While the results don't mean a workout is a cure or a guaranteed form of prevention, they suggest exercise could play a potentially valuable role in cancer care alongside medical treatment, not in place of it.

Furthermore, the study only looked at a single 30-minute workout performed once and not as part of a regular schedule. It goes without saying, but appropriate exercise performed consistently is key to overall health, regardless of circumstances.

What else did the research find?

The study also explored how long-term changes in body composition, with more lean muscle and less fat, could help reduce inflammation in the body. Chronic inflammation is linked to cancer progression and recurrence, so reducing it may help create a less favourable environment for tumours to grow.

Quick-fix weight loss might shift the number on the scale, but the researchers stressed that the quality of the change matters. Maintaining or increasing muscle mass, while also reducing fat, may be central to achieving these anti-inflammatory changes.

As anyone who has ever sweated through a workout knows, there is a certain satisfaction in the here and now, from the post-exercise glow to the buzz of endorphins. This study hints that the benefits could go much deeper.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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