Can You Get Strong Again After a Mastectomy?
Yes. Full recovery of strength, mobility, and confidence after a mastectomy is absolutely possible, and you don't have to figure out how to get there alone.
It takes the right progression, the right pacing, and someone who knows what your body has been through. That's exactly what we're going to talk about here.
Francesca's Story
Last year, Francesca was diagnosed with breast cancer.
Chemo. Immunotherapy. This year, a bilateral mastectomy.
She told me she'd always eaten well, trained, taken care of herself. Cooking was her passion. She figured that meant something. It didn't stop it from happening, and she was in shock. But she didn't have the luxury of staying there. She had a family to fight for.
Here's the part that gets me every time I think about her journey: her goal after treatment wasn't just to recover. It was to get her strength back. Her mobility. Her confidence. To be fully present with her family again, not just present.
We started training together twice a week as soon as her doctor cleared her, alongside her physical therapy. Every session built around exactly where she was that week, nothing forced, nothing rushed.
In her words:
"I was amazed how quickly I was able to bounce back after such a challenging journey. Today I feel stronger every week, have returned to many of my normal activities, and have a positive outlook on the future."
I'm not sharing this to brag on my programming. I'm sharing it because Francesca's story is proof of something I want every woman reading this to hear: recovery is possible, and you don't have to figure out how to get there alone.
What We're Actually Mindful of in Sessions Like These
Training after a mastectomy (or lymph node removal) isn't just "modify the workout." There's a real list of things I'm watching for:
Lymphedema risk
Shoulder mobility limits
Scar tissue and chest tightness
Overall fatigue and recovery capacity that shifts week to week
A lot of women also develop rounded shoulders, tight pecs, limited overhead reach, and a weaker upper back after this kind of surgery. Makes sense. The body protects what's been through trauma.
The Exercises We've Worked Through Together
Here's some of what Francesca and I have used to rebuild her strength safely:
Rows – seated cable row, chest-supported row, single-arm row
Rear delts – band pull-aparts, reverse flys, face pulls
Rotator cuff – external rotations, wall slides, scapular retraction
Thoracic mobility – open books, thread the needle, foam roller extensions
This Isn't Only for Mastectomy Recovery
I see the same patterns in women who've had breast reductions, implants, or a mommy makeover. If that's you, this applies too.
Start Your Comeback
Francesca, I'm so proud of you and so excited for what's next.
If you're navigating recovery from something like this and don't know where to start, reach out. I'd love to help you figure out the next right step.
PS — If you're supporting someone through this (a mom, a sister, a friend), share this with her. She doesn't have to figure out the "getting strong again" part alone.
