When it comes to assessing your health, the number on the scale—or even your BMI—only tells part of the story. Body composition (the amount of body fat vs. muscle you have) offers a far more accurate picture of your overall health and disease risk. 

Research shows that excess fat, particularly in the abdomen, can increase the likelihood of breast cancer. A meta-analysis in Frontiers in Nutrition of nearly 8 million women found that central obesity—measured by waist circumference or waist-to-hip ratio—was associated with a higher risk of breast cancer in both pre- and postmenopausal women.

Below, we’ll explore the latest research linking body composition to breast cancer risk and practical strategies for optimizing your body composition to support long-term health and cancer prevention.

The Link Between Body Fat and Breast Cancer

Excess body fat is a known risk factor for breast cancer, especially for postmenopausal women. In fact, a meta-analysis in the British Journal of Cancer found that every 5% increase in body fat was linked to about a 15% higher risk of postmenopausal breast cancer. Researchers have identified three main contributing factors.

Inflammation

Fat tissue, particularly around the midsection (referred to as visceral fat), produces chemicals called cytokines that can cause low-level, chronic inflammation. This persistent inflammation can damage healthy cells, creating an environment that promotes the growth and survival of cancer cells, according to a review in the International Journal of Molecular Sciences.

Insulin Resistance

Being overweight or obese can also lead to insulin resistance. When the body becomes resistant to insulin, it compensates by producing more. High insulin levels can stimulate the growth of breast cancer cells and inhibit their natural death, promoting tumor development, according to research in the Journal of Clinical Oncology.

Hormonal Imbalance

Fat tissue can produce estrogen, a hormone that, when elevated, is linked to an increased risk of hormone-receptor-positive breast cancers, according to an article in Scientific Reports. This is particularly true for postmenopausal people, where fat tissue becomes the primary source of estrogen.

Muscle Mass and Breast Cancer Risk

While much attention is given to excess body fat, maintaining healthy muscle mass is equally important in reducing breast cancer risk and improving outcomes for those diagnosed. A study in Discover Oncology found that women with non-metastatic breast cancer and low muscle mass, a condition known as sarcopenia, had a significantly lower survival rate compared to those with normal muscle mass.

Additionally, low muscle mass is linked to higher levels of inflammation, which, in individuals with cancer, can speed up muscle loss and negatively impact health outcomes. On the other hand, having more muscle can help counteract inflammation caused by factors like excess body fat. 

Incorporating regular strength training exercises, such as weightlifting or resistance band workouts, can help build and maintain muscle mass. These exercises not only build physical strength but also support metabolic health and improve overall quality of life.

How Body Composition Can Guide Prevention

Monitoring your body composition is a powerful tool for assessing breast cancer risk and guiding prevention strategies. Unlike weight or BMI, which can be misleading, body composition provides a clear picture of where fat is stored and how much muscle you have, both of which influence your risk.

By establishing a baseline through a body composition scan, which you can do with an InBody body composition scale, you can track changes over time and see how lifestyle choices—like diet, exercise, and strength training—are affecting your fat and muscle levels. Regular assessments allow you to detect unhealthy trends early, adjust your exercise routine, or refine your nutrition plan to maintain a healthier balance of fat and muscle.

You can also track your waist circumference, which is measured at the navel after exhaling. For many women, a goal is less than 35 inches (88 cm).

Tracking these metrics is particularly valuable for postmenopausal people, who are at higher risk for fat-related breast cancer. Maintaining or increasing lean mass (muscle) while reducing fat mass can help lower inflammation, balance hormones, and reduce overall cancer risk.

Strategies for Healthy Body Composition

By combining smart nutrition, consistent exercise, and healthy lifestyle habits, you can optimize your body composition, support your immune system, and take meaningful steps toward reducing your breast cancer risk.

In an analysis of about 180,000 women followed for many years, those who lost weight and kept it off had a lower subsequent risk of breast cancer than women whose weight stayed stable, with larger losses generally linked to larger risk reductions, according to the Journal of the National Cancer Institute.

Eat an Anti-Inflammatory Diet

Focus on eating nutrient-rich, anti-inflammatory foods such as fruits, vegetables, whole grains, and healthy fats like olive oil, nuts, and fatty fish. These foods help reduce chronic inflammation, support hormonal balance, and provide essential nutrients for overall health. 

At the same time, limit alcohol, sugary drinks, and highly processed foods, which can contribute to fat accumulation and inflammation, both linked to higher breast cancer risk.

Strength Train Regularly

A combination of resistance training and aerobic exercise is key to optimizing body composition. Resistance training builds and preserves muscle mass, which can help regulate hormones and counteract inflammation. Aerobic exercise, such as running, brisk walking, or cycling, helps reduce excess fat and improve cardiovascular health.

Aim to do at least two full-body strength-training workouts a week, as well as at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, according to the Physical Activity Guidelines for Americans.

Get Adequate Sleep and Manage Stress

Adequate sleep and effective stress management are often overlooked but crucial components of a healthy body composition. Poor sleep and chronic stress can disrupt hormone regulation, increase inflammation, and contribute to fat gain, all of which can raise cancer risk. 

Aim for seven to nine hours of quality sleep per night and incorporate stress-reduction practices like mindfulness, meditation, yoga, or light outdoor activity.

A strong grip isn’t just beneficial for lifting weights — it’s key to living stronger (and maybe even longer). Grip strength is the ability to hold, squeeze, or pinch objects with your hands and is an essential aspect of overall physical function. It plays a role in nearly every daily task — from carrying groceries to maintaining balance and stability. Below, we'll explore why grip strength matters and how you can improve it, including specific exercises you can do at the gym and at home.

Why Grip Strength Matters

Grip strength is more than just the ability to hold objects; it can be an indicator of your overall health. First, let’s go over the types of grip strength, the muscles involved, and the impacts on daily life

Types of Grip Strength

• Crush Grip: closing the hand around an object (think: squeezing a stress ball)

• Support Grip: holding an object for an extended period, like moving heavy boxes

• Pinch Grip: holding an object like a key or coin between the thumb and fingers​

Muscles Involved in Gripping

• Forearm Flexors: Located on the inner side of the forearm, these muscles help bend the wrist and fingers, which is essential for crush and pinch grips.​

• Forearm Extensors: Found on the outer side of the forearm, these muscles enable the straightening of the wrist and fingers, helping open the hand during support grips.​

• Thenar Muscles: Located at the base of the thumb, these muscles are key for movements like pinching and gripping with precision.

Benefits of a Strong Grip

• Marker of Longevity: Grip strength has been increasingly associated with longevity, especially among older adults. A study in Clinical Interventions in Aging found that grip strength correlates with various health factors, including bone mineral density, cognitive function, and quality of life. Similarly, research in Scientific Reports found that grip strength is inversely related to all-cause mortality. 

• Enhanced Activities of Daily Living: A strong grip helps with lots of daily tasks, such as carrying groceries, opening jars, lifting heavy bags, holding onto a bike handlebar, or even typing comfortably on a keyboard.

• Supports Weightlifting: A powerful grip makes strength-training exercises like deadlifts and pull-ups easier by giving you better control over the weights. Plus, working on your grip strength helps prevent injuries by ensuring your hands, wrists, and forearms are all working together and staying balanced.

Work on Forearm Strength, Too

The forearms play a crucial role in grip strength, so don’t forget to train them directly. Exercises like wrist curls, reverse curls, and farmer’s walks will help build the forearm muscles responsible for holding and gripping. Strong forearms give your grip a solid foundation, making it easier to handle heavier weights and maintain control.

Grip Strength Exercises

1. Farmer’s Walk

1. Grab a pair of heavy dumbbells or kettlebells, hold them in each hand, and stand tall with your chest up and shoulders back. 

2. Walk a set distance or for a specific time while maintaining a firm grip on the weights. Focus on walking steadily and keeping your posture upright.

2. Dead Hang

1. Grab a pull-up bar with both hands (palms facing away from you) and let your body hang down. 

2. Keep your arms slightly bent, your shoulders engaged, and hold on as long as you can.

3. Wrist Curl

1. Sit on a bench and hold a barbell or dumbbells with your palms facing up. 

2. Rest your forearms on your thighs with your wrists hanging off the edge. 

3. Slowly curl your wrists upward and then lower the weight back down. 

4. Repeat for several sets. 

 Tip: For reverse wrist curls, switch your palms to face down to target the opposite muscles in your forearms.

4. Squeezing a Tennis Ball or Grip Trainer

1. Grab a tennis ball or a hand grip trainer and squeeze it as hard as you can for a set amount of time. 

2. Rest for a few seconds and repeat. 

 Tip: You can do this exercise multiple times a day to improve both your grip strength and endurance. It’s also a great exercise for improving finger strength and coordination.

5. Plate Pinch

1. Take a weight plate (start with lighter ones) in each hand and pinch them together using just your thumb and fingers. 

2. Hold them for as long as you can, keeping your body upright.

How to Measure Grip Strength

The easiest and most accurate way to measure grip strength is with a handheld dynamometer. Our InGrip Handheld Dynamometer is a compact, easy-to-use device that measures your grip strength with precision. It uses a load cell sensor to resist wear and provide reliable readings time after time, and its adjustable roller accommodates different hand sizes to ensure a comfortable fit. Whether you’re a fitness professional, physical therapist, or just someone looking to track your progress, the InGrip provides a precise, accurate, and easy way to measure your grip strength.

Frequently Asked Questions

At what age does grip strength peak?

Grip strength typically peaks in the late 20s to early 30s and gradually declines with age. However, maintaining grip strength through regular exercise can help slow down this decline.

What causes poor grip strength?

Poor grip strength can be caused by factors like muscle weakness, nerve damage, joint issues (e.g., arthritis), or lack of exercise. Aging and health conditions, like diabetes, can also contribute to diminished grip strength.

How long does it take for grip strength to improve?

The time it takes to see improvements in grip strength varies depending on factors like consistency and intensity of training, but noticeable gains can typically be seen within four to six weeks of regular practice.

Whether you’re trying to save some money on monthly gym memberships, are tired of carving out time in your schedule for the daily commute, or simply want to work out from the comfort of your own home, building a home gym is a great option. Creating your own gym lets you design a fitness area that perfectly addresses all of your health and fitness goals, plus it’s easier than ever to get a good workout when all of your equipment is in your own home!

But as convenient as home gyms are, setting one up for success requires some careful planning and a few strategic decisions. Here’s how to make your home gym work for you, so you can crush your goals just as hard (or even harder!) than you would at a traditional gym.

Design Your Gym to Align With Your Goals 

The first step you’ll need to take when setting up your home gym is making sure that the equipment you invest in is properly paired with your fitness goals. While traditional gyms have a mixture of many different kinds of equipment to assist in a variety of goals, you’ll need to make some careful decisions to guide your own home gym’s design. 

For example, if you’d like to build muscle, you’ll want to focus on obtaining resistance training equipment. Muscle growth (also called “muscle hypertrophy”) happens when you introduce a combination of resistance training and adequate protein intake. Under both of these conditions, your muscles are challenged during your workouts and can then grow with the right nutrition. As a result, someone who is focusing on muscle growth should invest in strength training equipment like weights, bands, and/or weight machines. 

It’s important to note that, because you’ll likely be working with more limited equipment than a regular gym, you’ll want to find ways to strategize your training methods and equipment over the long run. For example, studies have found that incorporating different kinds of training like super-sets, drop sets, and fast, controlled eccentric contractions can be a time-efficient method for growing muscle and breaking through training plateaus. Think about investing in pieces that you can use throughout your training progression. 

Meanwhile, if you’re trying to lose body fat, you’ll also want to incorporate cardio training to burn calories. Traditional cardio is always a good choice: for example, some great traditional workouts you can incorporate into your home gym include running on a treadmill or getting a cycling machine.

However, if you’re looking for more creative ways to burn calories that will also require less equipment, HIIT (high-intensity interval training) is another good option. Not only may HIIT require less equipment, but studies have also found that HIIT can result in similar benefits as moderate-intensity continuous training exercises in areas like body composition and cardiovascular fitness — and may be more time-efficient and fun to boot.

Finally, if you’re aiming for body recomposition (in other words, targeting both muscle AND fat loss), find ways to incorporate both resistance training and cardio into your home gym. Consider investing in multipurpose equipment that can be used in multiple workouts like kettlebells, punching bags, or rowing machines.  

Start With the Basics

If you’re brand new to working out, it might feel overwhelming to invest in a ton of equipment right away. The good news is that you can start with a few key pieces that are versatile and cost-effective, and then work your way up as you get stronger. 

“Progressive overload” is a concept in resistance training in which you increase the load you’re lifting as you gain strength, which allows you to continuously progress toward your fitness goals even as you grow stronger. So if you’re a beginner, start off with some challenging but manageable weights to get started. Then, as you become more experienced, you can invest in heavier equipment. One study even found that you can increase “load” simply by increasing the number of repetitions you do, which may mean you can use the same initial equipment even as you build strength! 

A few key pieces to add to your home gym include items like resistance bands, yoga mats, and either free weights or a weight machine to get you going (and if you’re debating on what kind of weights to get, one review suggests that improvements in strength were similar in subjects that were trained with free weights as subjects trained with weight machines, so choose what makes you the most comfortable and which makes the most sense for your home gym). Once you become accustomed to your equipment and build strength, you can then add on to your home gym equipment or get creative with new workout routines to continuously challenge yourself throughout your fitness journey.

Create a Motivating, Inspiring Environment

One major advantage to building your own home gym is that you can set the exact environment that you need to work your hardest. Having the freedom to curate the vibes in your home gym can go a long way in keeping you motivated and inspired even during your toughest workouts. 

One great place to start: play good music that you love! Several studies have indicated that listening to music may play roles in improving motivation, fighting fatigue, boosting mood, and even improving overall performance during your workout. Unlike traditional gyms, which often play their own playlist choices in the background, you can set the tone in your home gym by choosing music that keeps you energized and engaged throughout your workout.

• Decorating with motivational signs and posters that inspire you to push harder during your workout

• Introducing plenty of natural sunlight to boost the mood 

• Adding mirrors, both to watch your form and make the space feel bigger and brighter

Find Ways to Stay Accountable

While convenience is one of the biggest perks of working out in your home gym, finding ways to stay accountable is one of the biggest barriers. Without the external structure that comes with a traditional gym environment, it can be hard to stay consistent. What’s more, the comfort of being at home can also make it easier to get distracted or skip workouts altogether. 

So to keep on track, you’ll likely benefit from finding other ways to stay accountable. Consider recruiting someone in your home to push you to get your workouts in, working with a virtual personal trainer, joining an online class, or even creating a reward system that keeps you motivated.  

Not only will these external motivators encourage you to complete your home workouts, but they may also mean better results. A 2022 study evaluated different virtual training programs and found that, while all programs were effective in the short run, a program where the participants were supervised via livestreaming was more effective at improving cardiovascular factors like heart rate. Another small study found that virtual personal training led to similar short-term improvements in body composition as traditional in-person strength training. 

Work It Into Your Daily Schedule

Similarly, the convenience and comfort of working out at home can also sometimes blur the lines between fitness and your other responsibilities. While it is technically much more convenient to work out at home, traditional gyms offer a dedicated space and require scheduled trips, creating a structured routine that’s much harder to ignore. So in addition to staying motivated and accountable, you’ll also need to make sure that you are treating your home gym sessions with the same level of commitment as you would a membership at a traditional gym.  

Start by deciding which time of day makes the most sense for your workouts. There’s some evidence that doing your workouts early in the morning can lead to a more consistent overall routine, but it can also be during your lunch break, after clocking out at work, or late at night before bed. The most important thing here is to ensure that it fits seamlessly into your schedule and aligns with your energy levels.  

Once you’ve decided what works best for you, block off that time in your schedule and treat it like a non-negotiable part of your daily routine, just like it would be if you were paying for a gym membership and making the trek out there every day. Integrating this workout into your schedule doesn’t just help you stay consistent — it also eliminates the mental struggle of deciding whether or not to work out in the first place. By dedicating this section of time to your workouts, you’ll eventually form a habit that becomes second nature. 

Maximize Your Fitness Routine Your Way

Setting up your home gym for success doesn’t have to involve a massive investment or a large space, but it does require strategy, consistency, and some motivation. By aligning your gym with your fitness goals, using versatile equipment, and finding ways to stay accountable, you can create a personal fitness sanctuary that helps you achieve your goals and keeps you fit, strong, and healthy for the foreseeable future.