💪 The Powerful Benefits of Strength Training for Women with PCOS

Polycystic Ovary Syndrome (PCOS) affects 1 in 10 women of reproductive age, and it can feel like an uphill battle when it comes to managing symptoms like weight gain, insulin resistance, fatigue, and hormonal imbalances. But here’s the good news: training – especially strength training – can be one of the most empowering tools for managing PCOS naturally.

At Her Fitness Hideaway, we believe every woman deserves to feel strong, capable, and confident – and that includes those managing PCOS. Here’s why training can be a game changer:

🌟 1. Improves Insulin Sensitivity

Insulin resistance is common in women with PCOS, making blood sugar harder to control and fat easier to store. Resistance training helps improve how your body uses insulin, making it easier to manage weight and energy levels.

🏋️‍♀️ Bonus: Muscle mass acts like a sponge for glucose – the more muscle you have, the better your body can regulate sugar levels.

🌟 2. Supports Weight Management

PCOS can make it harder to lose weight, but regular training – particularly progressive strength training and moderate cardio – can help boost your metabolism, increase muscle mass, and burn fat more efficiently.

And let’s be real: focusing on strength and how you feel, instead of just the scales, is a total mindset shift that helps with consistency and motivation.

🌟 3. Reduces Symptoms & Regulates Hormones

Exercise helps regulate cortisol (your stress hormone), reduce inflammation, and balance sex hormones – all of which play a huge role in managing PCOS symptoms like irregular periods, fatigue, and acne.

💡 Many women report more regular cycles and improved mood after incorporating regular workouts into their routine.

🌟 4. Boosts Mental Health & Reduces Anxiety

PCOS can impact self-esteem and mental wellbeing. Exercise is a proven way to boost endorphins, reduce anxiety, and improve your overall mood – not to mention the empowering feeling of becoming physically stronger and more in control of your health.

🌟 5. Builds Confidence & Community

Being in a supportive space where you’re not judged or overlooked is everything – and that’s exactly what we offer at Her Fitness Hideaway. Our female-only gym creates a safe, encouraging environment where you can train with confidence and feel seen, heard, and supported.

💫 Real Talk: What Kind of Training Works Best?

• Strength Training: 2–4 sessions per week focused on major muscle groups

• Low to Moderate Intensity Cardio: Walking, cycling, or swimming can be great options

• Mobility and Stress-Relieving Movement: Stretching, yoga, or foam rolling to help manage cortisol

Final Thoughts

Training with PCOS isn’t about pushing yourself to extremes. It’s about moving your body in ways that feel good, build strength, and help manage your symptoms from the inside out. Whether you’re just starting or picking things back up, the key is consistency and support – and that’s what we’re here for.

If you have PCOS and you're ready to feel stronger, healthier, and more in control, come join us at Her Fitness Hideaway. You’re not alone – and you don’t have to figure it out alone either.

Want help getting started? Drop me a message or come and visit our gym – we’ll create a plan that works for you.

Laura x

Her Fitness Hideaway by Laura📧 lauradransfieldpt@gmail.com | 📲 @private_gym_huddersfield