Is strength training really easier for women with PCOS? Health expert sheds light

Women suffering from PCOS have been known to consider it a bane of their existence. Digital creator Madison, a ‘hormone and gut health specialist’ as per her Instagram bio, spoke about how the excess testosterone in the body can make it easier for such women to partake in strength training.

Indianexpress.com got some clarity on this from an expert.

“Women suffering from PCOS (Polycystic Ovary Syndrome) can benefit significantly from strength training. No research specifically proves that women with PCOS are inherently good at strength training, but engaging in the right kind of strength training can help alleviate or decrease symptoms of PCOS,” said Dr Dharmesh Shah, founder and director of Holistica World, an integrated healthcare solutions provider focusing on disease reversal.

How does strength training help women?

“Strength training helps reduce insulin resistance, thereby increasing insulin sensitivity and helping to maintain stable blood sugar levels. It helps regulate androgen or testosterone levels, which can reduce skin symptoms like acne and excessive hair growth,” he said.

According to Shah, strength training aids in weight management, which is crucial for managing PCOS symptoms. Regular training releases happy hormones, reducing stress and enhancing overall well-being.

According to him, polycystic ovarian disease is a hormonal disorder triggered by metabolic and lifestyle factors. From an Ayurvedic perspective, it is primarily an imbalance in vata, followed by kapha, which leads to cyst formation and menstrual disturbances. Pitta may also be associated with this condition later on.

Strength training aids in weight management, which is crucial for managing PCOS symptoms (Source: Freepik)

Ideal frequency of strength training

“The ideal strength training regimen for women with PCOS includes three to four sessions per week, three being optimal. Each session should be of moderate intensity with high repetitions to aid endurance. Adequate recuperation periods are essential to allow for recovery,” said Shah.

Complementing strength training with 15 to 20 minutes of breathing exercises can enhance the effectiveness of the exercise regimen, he said.

Recommended exercises for managing PCOS include:

– Strength training exercises: Lunges, squats with weights, and deadlifts performed at moderate intensity with high repetitions.

– Cardio exercises: Swimming, jogging, cycling, brisk walking, and other cardio activities performed two to three times a week.

– Yoga and Meditation: Yoga postures and meditation to improve flexibility, mental clarity, and relaxation, which are crucial for managing PCOS symptoms.

Shah said incorporating these exercises into a balanced workout routine can significantly help in managing PCOS and improving overall health.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.