Exercise & Fitness8 min read

Strength Training for PCOS: Hormonal and Metabolic Benefits

Discover how resistance training can positively influence hormone levels, insulin sensitivity, and body composition in women with PCOS.

What You'll Learn

How strength training affects androgen levels
Its role in managing insulin resistance
Optimal training frequency and intensity
Benefits compared to cardio alone

Hormonal Impact of Strength Training

Resistance training has been shown to reduce elevated androgen levels in women with PCOS. Studies indicate improvements in testosterone regulation and increased production of sex hormone-binding globulin (SHBG), which helps reduce free circulating androgens.

Evidence Snapshot

30%

Improvement in insulin sensitivity after 12 weeks of strength training

25%

Reduction in free testosterone levels reported

3x/week

Recommended strength sessions for hormonal balance

Metabolic Advantages

Strength training boosts lean muscle mass, which enhances basal metabolic rate (BMR) and improves glucose disposal.

Improved Fat Metabolism

Increased muscle mass helps burn more calories even at rest.

Enhanced Insulin Sensitivity

Muscle cells become more efficient at utilizing glucose, lowering fasting insulin.

Cardiometabolic Health

Reduces blood pressure and improves lipid profile when combined with dietary changes.

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Take Control of Your PCOS Journey

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