PCOS + Strength Training

Polycystic Ovary Syndrome (PCOS) affects millions of people worldwide and is a leading cause of infertility. The symptoms of PCOS can be debilitating and can have a significant impact on quality of life. However, with proper management, people with PCOS can live healthy and fulfilling lives. A key aspect of managing PCOS is regular exercise, specifically strength training.

Strength training is a type of physical activity that helps build muscle mass and increase bone density. This type of exercise is essential for PCOS, as it can help regulate insulin levels, improve glucose metabolism, and help reduce unwanted weight gain. Growing muscle mass through strength training helps the body regulate glucose levels and decreases insulin resistance. Additionally, research shows that strength training reduces androgen levels in people with PCOS. Androgens are hormones associated with the classical PCOS symptoms like acne, hirsutism, and weight gain. Furthermore, strength training can decrease perceived stress levels, which is crucial for PCOS, as stress can exacerbate symptoms.

Cardio exercises can also be supportive for reducing cardiovascular risk in PCOS, however, limiting the intensity and frequency of such exercise is important to prevent an increased stress response.

People with PCOS need to start slowly and gradually with exercise. Increasing the intensity and duration of their strength training sessions based on the positive response they are seeing in their symptoms, energy, and lab markers.

Strength training is a crucial aspect of managing PCOS and it is, by far, my primary exercise recommendation for these individuals. With the right approach, strength training can be a safe and effective way to manage symptoms, reduce risks of PCOS, and improve the overall quality of life.