‘The Office’ Star Jenna Fischer, 51, Says Weight Lifting Helps Her Feel ‘Strong & Capable’ After Battling Breast Cancer

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Saying she now feels “physically stronger” than ever, Fischer acknowledged that her workouts used to be focused entirely on weight loss and calories burned.

Fischer continued, “The weight lifting is about something else. It’s about being physically strong and capable in my body.

“For me, it’s also about making me have less side effects from my medications because it’s been proven that that really helps. I can’t say enough great things about it. I love it.”

Fischer said she does workouts at home with the help of Bodyfit by Amy, with her main focus being strength gain.

“I have been lifting weights for over a year with no change on the number to the scale. This is really about strength, this is really about being capable, but I have lost an inch and a half in my waist,” she added.

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Fischer, who follows her workouts with protein shakes containing 30 grams of protein, also praises her trainer Amy Kiser Schemper for helping her overcome negative thought patterns.

She explained, “She’s part therapist and her whole Instagram and all of her YouTube videos, they have that same energy. I adore her.”

Exercise: A Game-Changer for Cancer Survivors

Fischer’s commitment to movement isn’t just personal — it’s backed by a growing body of research showing that exercise plays a vital role in recovery and emotional resilience for cancer survivors, especially older adults.

A 2025 study published in JAMA analyzed 27 clinical trials involving 1,929 older adults with cancer. The results were striking:

• Regular physical activity led to significant reductions in depression and anxiety
• Participants reported improved overall quality of life — physically and emotionally
• Mind-body practices like yoga and tai chi had an even greater impact on mood than traditional exercise routines

Another 2025 study in Cancer Medicine focused on breast cancer survivors and reinforced these findings:

• Exercise consistently lowered depression and anxiety levels
• Aerobic workouts and hybrid programs combining cardio, strength, and balance training were especially effective

These insights build on earlier research, including a 2019 study from the Journal of the American Geriatrics Society. In that study, patients with a median age of 67 undergoing chemotherapy participated in a six-week exercise program — and experienced meaningful improvements in mood and anxiety during treatment.

Even outside the clinical setting, the benefits of movement are clear. A large-scale population study from the University of Oslo examined anxiety levels among skiers across Sweden. The findings? Those who exercised regularly had a significantly lower incidence of anxiety than their sedentary peers.

Exercise isn’t just about fitness — it’s a form of emotional healing. For survivors like Fischer, each step forward is a testament to resilience, recovery, and the power of staying active.

WATCH: Exercise Can Lower Your Breast Cancer Risk

Jenna Fischer’s Journey With Aggressive Breast Cancer

Fischer was diagnosed with stage 1 triple-positive breast cancer in December 2023. Her diagnosis came after a routine mammogram – which screens for breast cancer – returned “inconclusive results,” as per a statement she shared on Instagram.

After undergoing a biopsy, a procedure that tests the breast tissue for signs of cancer, her diagnosis was confirmed on December 1.

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She was informed she had triple-positive breast cancer, which is a subtype of breast cancer where the tumor cells express estrogen (ER), progesterone receptors (PR), and the human epidermal growth factor receptor 2 (HER2) protein on its surface.

Triple-positive breast cancer tends to be more responsive to hormone therapy, which essentially cuts off the estrogen, progesterone, and HER2, which act like fuel for the cancer to grow.

Fischer explained, “[The cancer] is also highly responsive to treatment. In January [2024], I had a lumpectomy to remove the tumor.” A lumpectomy is a procedure that removes the tumor and some of the surrounding tissue.

“Luckily, my cancer was caught early, and it hadn’t spread into my lymph nodes or throughout the rest of my body; however, because of the aggressive nature of triple-positive breast cancer, it still required chemotherapy and radiation to be sure it didn’t return,” Fischer continued.

In February 2024, Fischer completed 12 weekly sessions of chemotherapy. She later began a three-week course of radiation therapy in June 2024.

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“I lost my hair during chemotherapy, but thanks to some great wigs and hats with hair, I have been able to wait until now to reveal all that has been going on for me,” she said.

Hair loss is challenging for women and men alike, but it can be incredibly difficult for cancer patients. Losing your hair or seeing it thinning is often a side effect of some cancer treatments.

WATCH: Help coping with hair loss while undergoing treatment.

“For cancer patients, losing one’s hair can be unbelievably stressful. To start with, the dread of losing one’s hair can lead to some sleepless nights and feelings of anxiety,” Dr. Samantha Boardman, a New York-based psychiatrist and author, told SurvivorNet.

When it comes to coping with hair loss, Dr. Boardman recommended connecting with other survivors who have faced similar experiences.

Chemotherapy can cause hair loss, usually starting about three to four weeks after treatment begins and lasting throughout therapy. This happens because chemotherapy attacks fast-growing cells, which include both cancer cells and hair follicles.

Radiation can also cause hair loss if the treatment area has hair. “If you do lose hair, it will regrow several weeks or months after treatment,” radiation oncologist Dr. James Taylor told SurvivorNet. “Fortunately, for most patients, hair loss is not a concern when having radiation therapy.”

We’re happy to remind you that hair loss from cancer treatment is usually temporary. Most people see their hair start to grow back about four to six weeks after finishing treatment.

When hair eventually returns, it may have a different color or texture than before, like Fischer has experienced. Additionally, if hair loss is a worry before starting treatment, there are ways to cope, such as wearing wigs, hats, or head wraps.

“After completing surgery, chemotherapy, and radiation, I am now cancer-free,” Fischer informed the public once she reached remission.

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Fischer’s battle prompted her to urge other women to prioritize screenings. She explained in another Instagram post from earlier last year, “I shared about my own breast cancer diagnosis which was discovered during a routine mammogram and ultrasound. I had been putting them off because… well, because it’s annoying trying to find the time for cancer screenings. Especially when you are juggling work and kids and school and holidays and all the things that come up in life. But luckily, I went when I did. My cancer was found early, and it was treatable.

“So, if you’ve been waiting for a sign to get your own recommended screenings – this is it. I was fortunate to have flexible work hours for my treatments and screenings. I want everyone to have that same kind of support at work. It makes a huge difference. That’s why I’ve partnered with @workingwithcancerinitiative to help get the word out about their Screening Time Off program. …. Your health matters—seriously. Take a minute right now to check which screenings you need and book them. And if someone you love needs a nudge, send this their way!”

Understanding a Triple-Negative Breast Cancer Diagnosis

Triple-negative breast cancer, the type of cancer Fischer battled, means your cancer is not fueled by any of the three main types of receptors — estrogen, progesterone, or the HER2 protein. Because of this, the cancer won’t respond to certain targeted therapies, including hormone therapy or HER2-targeted agents like Herceptin. Chemotherapy is typically the treatment, and several options exist, such as immunotherapy or participating in clinical trials.

WATCH: Understanding triple-negative breast cancer

If the triple-negative breast cancer patient does not have many symptoms, oral chemotherapy like Xeloda (generic name capecitabine) may be prescribed. If the patient becomes resistant to the oral chemo drug, IV (intravenous) chemotherapy may be offered weekly or bi-weekly.

Managing Your Mental Health During or After a Health Challenge

We can’t help but admire Fischer’s dedication to building both physical and mental strength after battling cancer. It’s important to understand that a diagnosis of cancer or disease or some other types of external stressors can offset your mental health in ways you least expect.

Facing Cancer: How to Turn Stress into Strength

Psychiatrist Dr. Lori Plutchik says your emotions will be fluid when facing a diagnosis. SurvivorNet has some tips to help keep your mental and emotional health in a good space if you find yourself coping with a stressful situation.

The National Institute of Mental Health says you should seek professional help if you are experiencing severe or distressing symptoms that have lasted two weeks or more, such as:

• Trouble sleeping
• Changes in appetite
• Struggling to leave bed in the morning because of your mood
• Trouble concentrating
• Loss of interest in things you usually enjoy
• Inability to perform normal daily functions and responsibilities

Equally as important is recognizing the value of self-care. The National Institute of Mental Health offers practical guidance on how to boost your weekly self-care routine.

• Regularly exercising
• Eating healthy, regular meals
• Staying hydrated
• Prioritizing sleep
• Exploring relaxation programs or techniques
• Setting goals/priorities
• Staying positive
• Connecting with others

WATCH: How genetic testing can help improve your mental health.

Genetic testing can also help people wrestling with their mental health. It has been shown to match people with the best medication for mental health treatment. While genetic testing has helped make treatment plans for other diseases, such as certain types of cancer, the ability to use it to help people suffering from anxiety and depression is relatively new.

“Doing the genetic testing has absolutely transformed the landscape of psycho-pharmacology,” psychiatrist Dr. Plutchik tells SurvivorNet.

“It’s something that I highly recommend for anybody that is taking medication, whether they are being treated for cancer or not … I recommend it for children who are taking medication. I recommend it for elderly people. Anybody who is taking medication, I think, can greatly benefit from genetic testing,” Dr. Plutchik added.

Tips On Reducing Chance of Breast Cancer Recurrence

As triumphant as breast cancer survivors can feel after learning they are cancer free, many worry about recurrence.

While the chance of recurrence varies based on the biology of the tumor, the stage it was when diagnosed and the treatment received, according to the Susan G. Komen organization, “Most people diagnosed with breast cancer will never have a recurrence.”

Dr. Erica Mayer, a breast cancer medical oncologist at Dana Farber Cancer Institute, previously told SurvivorNet, “Once a patient has finished his or her active therapy for breast cancer, we will often refer to that time as breast cancer survivorship.

RELATED: To Reconstruct or Not: After Mastectomy, Two Women Take Very Different Paths

“This is a time when patients are still being actively monitored by their treatment team, not only to ensure that they remain healthy and cancer-free in the years ahead, but also making sure that they have recovered from any side effects of their initial treatment, and that they are pursuing healthy behaviors for example, getting regular exercise, eating a healthy diet, and keeping up with all their other routine medical care.”

But recurrence does happen, so it’s important to do everything you can to reduce your risk.

Here are some tips:

1. Follow Treatment Guidelines

“The best way to reduce your risk of recurrence with breast cancer is to follow treatment guidelines and complete the course of treatment that’s given,” says Dr. Elisa Port, who sat down with SurvivorNet in an earlier interview and offered the following advice.

For example, she says many women have breast cancer that’s hormonally driven, and there are treatments that they give, such as pills like Tamoxifen or aromatase inhibitors, to reduce the risk of these hormonally-driven cancers coming back. The issue is that the course of treatment may call for patients to take the pills for 5-10 years. While some have no side effects, others may experience a host of unpleasant side effects, even to the point where they’re severely debilitated and have no quality of life on these medications.

“So the challenge is to work with every individual person to make sure we give her the best chance of getting through these treatments and enjoying the benefits of these treatments, which is the lowest rate of cancer coming back,” Port says.

2. Maintain a Healthy Weight

Maintaining a healthy weight may also reduce the risk.

“We know that obesity or being overweight can increase the risk of cancer recurrence in breast cancer,” Port says. “And so I say, maintaining a healthy body weight, whatever that is for the individual… You know, we talk a lot about healthy body weight, and there’s a very big range of this, but there are certain numbers beyond which it does affect one’s health. So we try to keep people within a range of a healthy body weight.”

3. Limit Alcohol

Port says the other lifestyle factor that may increase one’s risk of breast cancer recurrence is heavy alcohol intake.

“We say alcohol in moderation is probably fine, which is defined as three to five drinks a week,” Port told SurvivorNet. “More than that can also potentially increase the risk of recurrence. So the big lifestyle factors are healthy body weight and moderate alcohol intake.”

4. Eat a Healthy Diet

She says there’s no one dietary element that you can eat or consume to give you an edge against breast cancer recurrence. It’s not eating more broccoli or eating more blueberries or becoming a vegetarian. She says the fact that sugar feeds cancer is a big myth too. However, everything you eat does contribute to your overall health.

RELATED: Follow That Fire: Life After Cancer Will be Different, That Doesn’t Have to be a Bad Thing

“These things are all really helpful in maintaining an overall healthy well-balanced diet and also to maintain healthy body weight. We know that diets that are heavy in sugar content are also usually unhealthy and can lead to weight issues. So it all really funnels back to maintaining a healthy body weight when it comes to lifestyle factors.”

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Contributing: SurvivorNet Staff

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