When men go through prostate cancer treatment, the physical and emotional toll can feel overwhelming. It’s not just about surgery, radiation, or hormone therapy - it’s the lingering fatigue, muscle loss, weight changes, and emotional lows that follow. But one form of movement is emerging as a powerful way to bounce back stronger: resistance training.

At PROST!, we believe in rebuilding lives through evidence-based exercise. One of the most effective tools in our arsenal? Resistance training tailored specifically for men recovering from prostate cancer.

Why Resistance Training Matters Post-Treatment

Prostate cancer treatments often lead to muscle wasting (sarcopenia), increased fat mass, and reduced testosterone levels. Resistance training, when supervised and personalised, can counter these effects safely and effectively.

Here’s how it helps:

• Combats Muscle Loss: Lifting weights or using resistance bands helps maintain and build lean muscle mass, which is often lost during treatment.
  

• Improves Bone Density: Many men are surprised to learn that hormone therapy can lead to brittle bones. Resistance training strengthens bones and reduces fracture risk.
  

• Boosts Hormonal Health: While testosterone levels may remain suppressed after treatment, resistance exercise has been shown to promote healthier hormonal balance over time.
  

• Supports Metabolic Function: It enhances insulin sensitivity and helps regulate blood sugar, which is especially important for men dealing with weight gain or increased abdominal fat after treatment.
  

But it’s not just about the physical side of things.

Mental and Emotional Strength

At PROST!, we see firsthand how resistance training gives men more than just stronger muscles - it restores confidence and purpose.

• Mood & Motivation: The endorphin release from resistance training can help counter depression, anxiety, and apathy - common after a cancer diagnosis.
  

• Routine & Structure: Having a weekly goal to show up and lift gives men structure, something many crave after the uncertainty of medical treatment.
  

• Improved Self-Image: Watching your strength return - even just the ability to squat or push a bit more - can be incredibly empowering.
  

What the Research Shows

The science backs this up. Studies from institutions like the University of Queensland and papers supported by the Prostate Cancer Foundation of Australia show significant benefits of supervised resistance training during and after prostate cancer treatment.

One study published in Cancer journal found that men who completed a 12-week supervised resistance training program experienced:

• 25% increase in leg strength
  

• Improved walking speed and mobility
  

• Significant reductions in fatigue
  

• Better emotional well-being scores compared to the control group
  

Importantly, these improvements were maintained over time when exercise was continued as part of a lifestyle routine.

Safety First: The Importance of Supervision

Not all exercise is created equal - and not all gyms understand the unique needs of prostate cancer survivors. That’s why PROST! sessions are led by qualified exercise physiologists who specialise in oncology and men’s health.

• Individualised Programs: Whether you’ve just finished treatment or you’re years into recovery, our team tailors the resistance exercises to suit your fitness level, treatment history, and current goals.
  

• Focus on Form & Function: We prioritise safe movements that restore core stability, posture, and everyday mobility - not just gym strength.
  

• Realistic Progressions: We help you increase resistance and intensity gradually so you avoid setbacks or injury.
  

There’s no ego in our sessions - just encouragement, support, and evidence-based programming that meets you where you are.

Getting Started with PROST!

You don’t need to be a gym junkie to benefit from resistance training. You just need to be ready to take that first step.

PROST! sessions are designed for men of all ages, fitness levels, and stages of prostate cancer recovery. Whether you’re undergoing hormone therapy, recently had surgery, or simply want to stay strong in survivorship, we’re here for you.

What to expect:

• Small-group resistance sessions led by qualified professionals
  

• A welcoming community of men on similar journeys
  

• Guidance on form, breathing, and recovery
  

• A bit of sweat, a few laughs, and plenty of support
  

We also offer coffee catch ups  - because wellness isn’t just about physical health. It’s about connection, resilience, and finding your new normal.

Prostate cancer changes lives - but it doesn’t define them. Resistance training offers a powerful way to rebuild strength, physically and emotionally. It’s not about lifting heavy weights or chasing personal bests - it’s about lifting your own confidence, one rep at a time.

At PROST!, we’re not just here to help you exercise. We’re here to walk with you - through recovery, through doubt, and towards a stronger, more empowered you.

Join us at a PROST! session near you, or contact us for a friendly chat about how we can support your journey.