‘Going with the flow is the most effective way to achieve your fitness goals’
By Rory Girvan 5-7 minutes | Link to Irish News article
When thinking about surgery, we often picture hospital beds, surgeons in scrubs, and anxious recovery periods. But according to Belfast consultant surgeons and HENCH members Dr Chris Hoo and Dr Ciara McGoldrick, your fitness levels and muscle mass before surgery could dramatically change the outcome. Strength training, especially when personalised and progressive, can genuinely become life-saving preparation.
Why Body Composition Matters More
BMI has traditionally been used to assess surgery risk. However, new research—including a major Lancet Oncology paper from 2024—reveals that body composition, the ratio of muscle to fat, is a more accurate predictor of surgery outcomes.
Patients with higher muscle mass consistently have:
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Shorter hospital stays
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Fewer complications
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Faster recoveries
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Better overall quality of life
Chris and Ciara routinely use advanced CT scans to measure body composition, offering tailored advice that can dramatically change surgical outcomes.
Doing Nothing Is Riskier Than Exercising
Staying active before and after surgery significantly reduces complications, offering benefits similar in magnitude to quitting smoking.
Regular, tailored strength training leads to:
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Reduced complications
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Accelerated recovery
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Improved immune function
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Greater overall independence
The takeaway? Strength training isn’t just exercise—it’s powerful medicine.
Common Strength Training Myths Debunked by Belfast Surgeons
Here’s what Dr Hoo and Dr McGoldrick want you to know:
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Myth: Rest entirely before and after surgery.
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Truth: Appropriate strength training significantly enhances recovery.
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Myth: Strength training is risky post-surgery.
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Truth: Tailored exercise programmes are safe, essential, and greatly beneficial.
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Myth: Strength training is just for younger people.
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Truth: Sedentary individuals, of any age, see the most immediate gains and health benefits.
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Myth: Resistance training doesn’t boost fitness.
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Truth: Vigorous strength training directly improves overall cardiovascular fitness.
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Prehabilitation in Belfast: Turn Waiting Lists into Preparation Lists
Even short periods of targeted exercise significantly impact your surgery outcomes. For cancer patients who may have just 4–6 weeks between diagnosis and surgery, engaging in basic resistance training can:
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Increase aerobic fitness by 10%
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Improve strength by 20% or more
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Reduce hospital stays and post-operative complications dramatically
Developing Anchor Habits at HENCH Belfast
Real success stories show that creating lasting fitness habits is achievable. Conor and Rory learned about a patient guided away from immediate surgery to improve her health. She transformed her outcomes by embracing strength training as a core habit—benefiting her long-term health and surgical success.
Key Points to Remember
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Strength training drastically improves surgery outcomes.
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Muscle mass and fitness have comparable impacts to quitting smoking pre-surgery.
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Even modest, consistent exercise greatly reduces complications and recovery time.
Written by Rory Girvan BSc (Hons), AdvDip PN — Founder
Rory holds honours degrees in Biomedical Science and Sport & Exercise Sciences and an Advanced Diploma in Nutrition Coaching. A former IPF Powerlifting champion (NI, Ireland & All‑Ireland) and Irish Open weightlifting winner, he also earned silver at the Drug‑Free World Powerlifting Championships. Inspired by his own 70 lb weight‑loss transformation, Rory combines evidence‑based strength training with mental‑health advocacy — as seen in his role as fitness columnist for The Irish News — to develop the HENCH methodology that helps members build lifelong resilience.