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Impact of Strength training on PCOS

Healthy Living Hub

Strength training can help with polycystic ovary syndrome (PCOS) by helping to maintain blood sugar levels, reducing male hormones, and preventing weight gain.


Benefits of strength training for PCOS

Blood sugar levels

Strength training helps maintain blood sugar levels by increasing the number of insulin-sensitive muscle cells.


Male hormones

Strength training can reduce male hormones, also known as androgens, which can cause acne, hair loss, belly obesity, and facial hair.


Weight loss

Strength training can help you lose weight and keep it off by maintaining a healthy metabolism.


Muscle mass

Strength training can increase lean body mass and decrease body fat percentage.


How to do strength training for PCOS


  • You can use your own body weight, resistance bands, or weights.

  • You can try basic exercises like push-ups and tricep dips.

  • You can try water training with dumbbells.

  • You can try loading for strength training with 8–15 repetitions and a 1RM percentage of 60–85%.

  • You can try doing strength training 2–3 non-consecutive days per week.


Other exercises for PCOS


  • You can try cardio exercises like brisk walking, running, cycling, or swimming.

  • You can try interval training, which involves doing different exercises at different intensity levels.

  • You can try bodyweight workouts like Pilates and yoga

 
 
 

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