Table 2.

Resistance (strength) exercise recommendations.

Intensity (I)	Frequency (F)	Time (T) (duration)	Type (T) (mode) (examples)	Volume (V) (quantity)	Progression (P) (rate of)	Specific notes
Light: 30–49% 1-RM.	2-3 d wk−1.	Depends on exercise volume (number of sets, repetitions for each set, and rest intervals in-between) and is not associated with effectiveness.	Any form of movement designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance: exercise and breathing techniques are of paramount importance and symptom-limited ROMs should be adopted according to BCS responses to exercise (free weights, resistance machines, weight-bearing functional tasks, etc.).	2–4 sets of 8–15 repetitions (at least 1 set of 8–12 repetitions can be effective in BCS) with 2-3 min rest between sets.	BCS should start with a supervised program of at least 16 sessions and very low resistance (<30% 1-RM), and progress with smallest increment possible (e.g., 2–10% 1-RM, depending on muscular size and involvement, is recommended for healthy adults). If a break is taken, lower the level of resistance by 2 wk worth for every week of no exercise.	No upper limit on the account of weight to which BCS can progress. Individuals with lymphedema should wear a compression sleeve during resistance training activity. Watch for arm/shoulder symptoms including lymphedema and reduce resistance or stop specific exercises according to symptom response. Be aware of risk of fracture (see aerobic exercise for details).
Moderate: 50–69% 1-RM.	2-3 d wk−1.
Vigorous: 70–84% 1-RM.	2-3 d wk−1.

Modified from [160]. 1-RM: one-repetition maximum, i.e., the load that can be lifted one time only; ROM: range of motion; BCS: breast cancer survivors.