Empowering Women with PCOS through Weight Training

Polycystic Ovary Syndrome (PCOS) is a common endocrine condition affecting approximately one in ten women of reproductive age. From irregular menstrual cycles to weight gain and fertility challenges, PCOS requires thoughtful and evidence-based management.

As a personal trainer and nutritionist specialising in helping women with PCOS and type 2 diabetes, I've witnessed the transformative power of weight training. It's not merely about building muscles but empowering women to take control of their health and well-being.

In this blog post, we'll explore why weight training works for women with PCOS, delve into the science, explain the mechanisms, and provide hints and tips to make weight training more effective for those with this condition.

Understanding PCOS

What is PCOS?

PCOS is characterised by an imbalance in hormones, particularly elevated levels of androgens, leading to various symptoms, including irregular or absent menstrual cycles, excessive hair growth (hirsutism), acne, weight gain, and fertility challenges.

The Role of Weight Training

Weight training offers a scientifically-backed solution to many challenges women with PCOS face. Weight training can be a vital part of a comprehensive approach to managing this endocrine disorder by focusing on strength, endurance, and metabolic health.

Balancing Hormones

Regular weight training can help regulate hormonal imbalances, including androgen.

Enhancing Metabolic Health

Building muscle aids in weight management, which can indirectly affect androgen levels.

Boosting Confidence and Well-being

The sense of accomplishment from weight training can improve mental health and body image.

Embracing Intensity: Weight Training with PCOS

Training Like a Man: A Unique Advantage

Women with PCOS often have elevated levels of androgens. By embracing training intensity that mimics how a man would train, women with PCOS can work with their hormones, not against them. Imagine yourself doing squats and deadlifts in the gym, not to become more masculine but to embrace your femininity and strength.

The Role of SHBG

Sex Hormone-Binding Globulin (SHBG) is a protein that binds to sex hormones, including androgens. Weight training can increase SHBG levels, reducing free androgens and helping to alleviate symptoms.

Intensity, Not Bulk

Intense weight training will lead to strength, toning, and empowerment without fearing unwanted bulk. You don't have to worry about turning into a "She Hulk." Instead, you can focus on building a strong, confident, and feminine physique.

Nutrition and Lifestyle Support - Fueling Success with PCOS

Eating Right: More Than Just a Diet

Navigating the world of nutrition with PCOS can feel like a maze. Low Glycemic Index (GI) carbs release energy gradually, keeping blood sugar levels steady. Protein helps repair muscles and keeps you feeling full and fabulous. 

Lifestyle: More Than Just Exercise

Weight training with PCOS isn't just about lifting weights; it's about lifting your whole life.

A Real-Life Success Story: Emma's Triumph

Meet Emma, a Vibrant Woman Grappling with PCOS

Emma decided to take control of her life. Her journey with weight training and a tailored nutrition program is nothing short of a triumph, and it's a story that resonates with hope, determination, and joy.

The Challenge: PCOS and Uncertainty

Emma's battle with PCOS was marked by weight struggles, irregular periods, and a cloud of uncertainty that seemed to hover over her daily life. She was ready for a change but needed guidance, support, and a plan that would work for her unique body.

The Solution: A Tailored Approach

Enter weight training and a mix of high protein, low carb recipes from my program. Emma enthusiastically embraced the challenge, finding joy in lifting weights and discovering delicious meals that fueled her body.

The Transformation: Strength, Weight Loss, and Regularity

The results? Astounding! Emma's body began to respond. The weight started to melt away, her strength soared, and something incredible happened - her periods became regular again. So regular that when she was a few days late one month, she thought she might be pregnant!

The Medical Triumph: Blood Results and HbA1c

But Emma's success didn't stop at the mirror or the gym. Her blood results told a story of victory, too. Her HbA1c levels, a key marker for blood sugar control, showed a reverse trend. Her body was healing, and the numbers were there to prove it.

The Emotional Journey: Empowerment and Hope

Emma's story is more than a tale of physical transformation. It's a journey of empowerment, self-discovery, and hope. She found strength she never knew she had and reclaimed control over her body and life.

Conclusion of Section

Emma's triumph is a testament to the power of weight training, tailored nutrition, and sheer determination. Her story is a beacon of hope for women with PCOS, showing that incredible transformations are possible with the proper guidance, support, and mindset. Emma's success is not just an inspiring anecdote; it's a call to action, an invitation to embrace the possibilities, and a reminder that you, too, can triumph over PCOS.

Embrace the Power of You

Your journey with PCOS is uniquely yours, filled with possibilities, opportunities, and triumphs waiting to be discovered. Embrace the power of weight training, the joy of nourishing your body, and the thrill of unlocking your potential. Your success awaits, and I can't wait to see you shine.

References

• Rotterdam ESHRE/ASRM-Sponsored PCOS Consensus Workshop Group. "Revised 2003 consensus on diagnostic criteria and long-term health risks related to polycystic ovary syndrome." Fertility and sterility 81.1 (2004): 19-25. [2] [3]

• Thomson, Rebecca L., et al. "The effect of diet and exercise on markers of endothelial function in overweight and obese women with polycystic ovary syndrome." Human reproduction 27.7 (2012): 2169-2176. [2]

• Moran, Lisa J., et al. "Resistance training, diet, and exercise behaviour changes in women with polycystic ovary syndrome." Journal of Women's Health 24.7 (2015): 571-576. 

• Stener-Victorin, Elisabet, et al. "Physical and psychological benefits of once-weekly resistance exercise in women with polycystic ovary syndrome: a randomised controlled trial." Human reproduction 31.10 (2016): 2274-2286. 

• Kogure, Gislaine Satyko, et al. "Resistance exercise impacts lean muscle mass in women with polycystic ovary syndrome." Medicine and science in sports and exercise 48.4 (2016): 589-596. 

• Moran, Lisa J., et al. "Effects of a lifestyle program on cardiovascular risk factors in women with polycystic ovary syndrome." Fertility and sterility 92.2 (2009): 535-542. 

• Cheema, Birinder S., et al. "Effect of resistance training on muscle strength, body composition, and functional status among adults with diabetes mellitus." Journal of Geriatric Physical Therapy 31.2 (2008): 48-57. 

• Marsh, Kate A., et al. "Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome." The American journal of clinical nutrition 92.1 (2010): 83-92. 

• Stener-Victorin, Elisabet, et al. "Physical and psychological benefits of once-weekly resistance exercise in women with polycystic ovary syndrome: a randomised controlled trial." Human reproduction 31.10 (2016): 2274-2286. 

Disclaimer: This blog post is intended for informational purposes only and does not constitute medical advice. While I am a certified Nutritionist, Personal Trainer, and Spartan SGX Coach, I am not a healthcare professional. The information provided in this post is based on my personal experiences, professional expertise, and available research. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.