My husband is newly diagnosed - 7 months ago, Stage IV, pelvic bone and lymph Mets. He's been on Nubeqa and Orgovyx for 6 months now. T is undetectable - still trying to get PSA there.
On our last visit to our onc, the doctor very much stressed to my husband how much he needs to incorporate strength training into his life. While he is a great athlete (plays soccer, Frisbee, and Frisbee golf and rides bikes, she said the cardio is important but the strength training more so. I can definitely see how his body has morphed due to treatment.
He definitely needs a coach in this area to get him going, but he wants someone experienced in prostate cancer patients with no testosterone. I'm not sure that that really exists, something so specific.
Curious to know if any of you men hired a coach and was it helpful? Would love any recommendations too! We are in Colorado but virtual coaching is fine too. If we are going to shop around for a coach, what's the best questions to ask to make sure we get the right one who understands his needs?
Thanks!!
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Tranquil21
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I’m sorry to hear of your husband’s diagnosis; it is a shock and certainly an adjustment. My husband was diagnosed in May 2024, Stage IV, significant pelvic and spine bone mets. He had just turned 80. He has worked with a trainer doing strength training for about 15 years, and ironically except for the cancer is in very good health.
We’ve had 3 different trainers over the years but have been with our current one for 11 years. She is extremely strong and experienced and very knowledgeable about adjusting workouts and changing up the exercises depending on what is going on with him. She has not worked with prostate cancer patients before but is very tuned in. I seriously doubt your husband will find someone with the kind of experience he describes, but he should look for someone a bit older (ours is in her mid-40s), adaptable (so not just a limited array of workout options) and very experienced. He should be very clear with him/her about limitations, bone mets and how he is feeling each day.
We do strength training 3 days a week. It really helps my husband deal with his side effects, is great for morale and keeps him feeling strong. I hope your husband can be flexible and open to other trainers. Others may disagree but I’d say stay away from the younger ones who are all about power lifting only. They can be too focused only on pushing to increase your personal best all the time when what he needs is steady workouts that push him but won’t injure him.
Good luck to both of you and hope he can find someone soon. You should think about joining him. 😊 It feels great and is great for the bones - my doctor told me in the fall that I have the bone density of a 30 year old! I attribute it to strength training. All the best.
I was able to find a trainer that was in medical school. She got me on the right track and even though she is no longer training she checks in on me and occasionally will do a workout with me. Friend of the family and was the perfect fit. There are some very knowledgeable trainers out there good luck to you
There are such specific trainers but they can hard to find. One who is skilled and experienced working with older clients will likely do fine.
The needs of other older people are pretty much the same as us-sarcopenia is the villain in both cases, and it works quickly and relentlessly. It must be specifically intervened upon (with weight training) in order for us to thrive. There really is no other solution. Great luck to you both!
You might want to consider reaching out to a physical therapist with a background in strength training.
As a sport physio myself, I created strength programs for my dad and two of his friends when my dad was battling illness. They loved it—we jokingly called it the “Old Farts Club,” though my dad quickly rebranded it to “Club 70.”
Our focus was warming up with spinal and hip mobility and balance, combined with some loaded movements like squats, bench presses, step ups, arm curls, shoulder press etc. It was tailored to their needs and abilities, which made it both safe and effective.
A physical therapist could be a great starting point for your husband, as they’ll have the expertise to adapt exercises to his condition and make sure everything is safe and appropriate and then may have recommendations for the right coach once he is assessed and screened for what’s appropriate or what would be the best to work on.
For my dad, strength training was about more than just physical benefits. It gave him a sense of confidence and accomplishment during a tough time in his cancer journey, which made a huge difference emotionally. I have accomplished lots in my personal career as a sport physio but my greatest pleasure was training him with exercises and spending time with him using the knowledge he helped paid for by supporting me through my education. I highly recommend this recommendation from your doctor!
You mention that you are in Colorado. University of Colorado Health (UC Health) at the Anschutz campus has an exercise group specifically for cancer patients. Also, UC Health Steadman Hawkins on I-25 in the Tech Center area has an amazing PT and physical training set of services. Also, Lifetime Fitness has two facilities with trainers-one in Parker and one in Centennial. I use Lifetime for free under the Renew Active program.
My husband sees Dr. Eule he is great! As far as strength training i know Anschutz has programs there. I used to work there. Alot of resources. My husband 61 does well with strength training with multiple injuries,( he had prior to dx stage 4 Pca). He is in better shape now and has built alot muscle even with a total shoulder replacement. He does higher reps with very controlled isolated movements with lower weights. In the beginning he also lost alot of muscle mass but he has recovered and added more.. it's amazing what you can train your body to do.
I've been on Lupron and Abiraterone for several years now. Last year, I began weight training, originally once a week and now twice a week. I am now the proud owner of actual muscles and feel strong.
As a snowbird I live out of two towns and in both cases the trainers have not had any prostate cancer experience. I recommend he just get started.
I’m in same boat exact symptoms . 9 months into this so called journey. I’m 5’ 9” 165 lbs . I’m at LA fitness everyday and do “ Cardio Sculpting classes . They use 7.5 to 10lb weights with lots of reps for each movement. I feel strong , but not like I used to, I can tell where the fatty deposits are, that weren’t there before, but the key for me is light to medium weights with lots of reps. GOOD LUCK !!!
A few months after I went on Orgovyx and Abiraterone a year ago, I joined a fitness center that gave a free hour with a coach. I told him I needed to counteract potential muscle and bone loss from cancer meds, and he showed me how to use their Matrix weight machines. Since then I have gone at least every other day, and do 3 sets of 10 repetitions on each machine, which takes almost an hour. I set the weights to tire the muscles, feel great, and have no unpleasant side effects from the meds. FYI, the machines are: Leg Press, Chest Press, Seated Row, Lateral Pulldown, Shoulder Press, Biceps Curl, Triceps Press, Back Extension, Abdominal Crunch, Hip Abductor, Hip Adductor. I also do 10 sit-stands (stand up from chair).
As peealot wisely said above, the most important thing is to get going doing something. Shortly after my ADT started, I bought a used Bowflex. Also a pair of light dumbbells -- 15 and 20 pounds. Resistance tubes. Started gradually increasing weight/resistance over 3 months and then have since exercised to maintain muscle gains and strength. Along the way my wife and I started doing aerobics to youtube videos -- check out Burpeegirl and Ingrid Kick for starters. I got an elliptical trainer used to complete my exercise device fleet and to have regular interval cardio sessions. Other results -- I started out taking statins but my lipids are so good there is no reason anymore. My BP is about 122/74 down from initially about 140/85. Eat less food but with plenty of veggies, fruits and nuts. Chicken and fish.
About trainers -- there are lots of videos on youtube about exercise and PCA, Bowflex exercises, etc. Again, the most important thing is to be doing exercise frequently. Its a marathon with no end in sight.
I hired a weight training coach for the first time two years ago - over the winter season. I did this because I had never worked out in the gym and I wanted maximum efficiencynand effectiveness straight away. This season I am working with the same trainer 3X a week for 1.5 hours.
I do not think they need specific knowledge about prostate cancer or cancer in general. As to best questions to ask, IMO see what they propose to you without you prompting. First, they should offer a fitness assessment including mobility/full range of motion testing and possibly VO2 max. From this they should propose a training plan based on your husbands 'training age' and fitness assessment. I was quite fit but my training age was zero real as I had no experience training with weights, This is vastly different than a seasoned weight lifter looking for training. Then they should explain what regression exercises they will offer based on fitness assessment and training age. Hope this helps. All the best!
Probably Prostate Cancer and Strength Training are the two subjects I've spent the most time researching in my life. The former due to diagnosis obviously, the latter because I'm all about efficiency and have found, like many others, it was hard to maintain a routine if it cut into a significant portion of my time.
On the strength training, the law of diminishing returns greatly comes into play where the phrase "more is better" is misleading. How much better? Well there are those that working out is a hobby/social thing and they don't mind spending 1-2 hours at the gym 3-4 times a week. That's not me.
In my line of work I ended up with a client that was a professional trainer and I ended up working with her. She used a unique training method called "Super Slow." Most of the "Gym Bros" as you call them scoff at this technique as they fit into that category that "more (sets and reps) is always better" and the gym is their home away from home. Now if you are training for a competition, yes, more can be better.
I would implore you to read the book "Body By Science" by Dr. Doug McGuff. I assure you after you read it you will laugh to yourself if you ever go to a gym after and watch people do strength training. It's a purely science-based approach and I can attest to the fact that it works and is the most efficient way to build muscle. The other big benefit to this technique is older people and people with joint issues can still follow it.
12-15 minutes a week. It only works if you push yourself to failure under maximal effort on the last rep of each exercise and that's very uncomfortable to put it mildly. This is why most people can't follow this protocol. No pain, no gain. But pain is not the right word here. Exhaustion is more accurate. 90% of the people at the gym don't even come close to this point.
I also eat something sugary a half hour before working out (to create an insulin response that will maximize the muscle hypertrophy following the workout) and moderate dose of caffeine to help go to failure with maximum effort. Then eat a calorie surplus of about 10% above your normal calorie break-even (you would need to log your diet for a while to get a feel for what has how many calories) with lots of protein for the 36 hours following.
I also add some cardio but doing things I enjoy like biking, skiing, hiking, brisk walking, etc. But this protocol for 15 minutes also gives you great cardio similar to interval training. I wouldn't rely on it solely for your total cardio though.
You can either train 3 times a week for 30-60 minutes using traditional strength training protocols, or do this 15 minutes once a week and the results will be similar. But the more traditional protocols have a higher chance of injury especially for older people due to the higher torque created with faster movements with more repetitions.
I have worked with a coach for about 5 years now. He is a former physical therapist and did help train embassy staff. I have since moved from the area but we still do sessions via Facetime that work out well. I am in CA, he is now in KY. Very knowledgeable. He will push you once he sees that you are comfortable with certain weights, exercises. I recommend him. Message me if you want his info.
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