Strength Training for PCOS: The Ultimate Workout for Hormonal Balance & Weight Loss

When I first started working with women dealing with PCOS (Polycystic Ovary Syndrome), I noticed something very quickly, most of them had been told to “just lose weight” or “just do cardio.”

But here’s the truth: if you’re only focusing on the treadmill, you’re missing a huge piece of the PCOS workout puzzle.

Strength training for PCOS is a game-changer. And I say that not just as a coach, but as someone who’s seen the results, over and over again.

Let me walk you through why lifting weights for PCOS (yes, even light ones!) should be part of your weekly PCOS fitness plan if you’re managing hormonal imbalance, weight gain, or irregular periods.

1. It Boosts Insulin Sensitivity

Most women with PCOS have some degree of insulin resistance, which means their body struggles to use insulin effectively. That leads to higher insulin levels, and high insulin stimulates the ovaries to produce more androgens (male hormones), which worsens PCOS symptoms like acne, irregular periods, and hair growth.

The amazing part? Strength training for PCOS improves your body’s response to insulin.
Even just 3 days a week of a consistent PCOS gym routine can increase glucose uptake in your muscles, reducing insulin resistance naturally.

A 2024 study showed significant improvements in insulin sensitivity in women with PCOS following high-intensity and strength training programs.

No magic pills. Just PCOS-friendly workouts and movement.

2. It Helps Burn Fat Without Losing Muscle

If you’re only doing cardio, you might lose weight, but you’re often losing muscle mass along with fat. And for PCOS weight loss, that’s a problem.

More muscle = better metabolism, better hormonal balance, and a stronger body that works for you, not against you.

Strength training for PCOS helps preserve lean muscle while reducing body fat, especially abdominal fat, which is common in PCOS due to hormonal imbalances.

This 2024 research found that a combined resistance and aerobic program reduced abdominal fat and improved testosterone and lipid levels significantly more than aerobic training alone.

If your PCOS workout plan includes weights, you’re on the right track

3. It Supports Hormonal Balance and Period Regulation

You might not think of weights when you think of your period, but listen to this: exercise-induced reductions in insulin and androgens can actually help restore ovulation in women with PCOS.

I’ve had clients who went months (sometimes years!) without a regular cycle, and within 2–3 months of consistent PCOS strength work, their periods returned naturally.

One 2023 review confirmed that regular physical activity, particularly strength training, can improve menstrual regularity and reduce testosterone in women with PCOS.

So if you're struggling with irregular cycles, strength work should be part of your PCOS exercise plan.

4. It Reduces Stress, Which Lowers Cortisol

Living with PCOS can be incredibly frustrating, and chronic stress makes it worse. Elevated cortisol can spike insulin, increase fat storage, and throw your hormones even more off-balance.

Strength training for PCOS isn’t just about your muscles, it’s also a major mental health booster.

A 2025 study highlighted how multimodal training (including strength work) significantly reduced cortisol levels and improved mental health outcomes for women with PCOS.

It increases dopamine and endorphins, helping manage anxiety, depression, and that “stuck” feeling so many women with PCOS experience.

5. You Get Strong – Physically and Mentally

Let me say this clearly: you are not fragile.

I’ve seen women walk into the gym feeling broken, ashamed, or like their body betrayed them. And then, I watched them pick up a dumbbell and take back control with the help of a tailored PCOS gym routine.

Strength training for PCOS is about more than reps and sets. It’s about resilience.

It’s the moment you realize your body is capable of healing and thriving with the right kind of PCOS fitness plan.

6. You Can Build More Muscle

Here’s something rarely talked about: women with PCOS often have higher levels of estrogen, which can actually support muscle growth and recovery when channeled correctly.

Estrogen helps protect muscle tissue and improves recovery after workouts.

That means strength training isn't just safe, it’s something your body is actually primed to benefit from.

According to a 2024 review, estrogen plays an anabolic role that supports muscle preservation and post-workout recovery, especially relevant for women with PCOS.

With the right PCOS exercise, you can turn your hormonal imbalance into a training advantage.

How to Start (Even If You’ve Never Lifted Before)?

You don’t need fancy machines or heavy barbells to start your PCOS strength training journey. Here’s a simple, beginner-friendly PCOS workout I often give my clients:

2–3 Days a Week | 30–40 Minutes Per Session

Start with:

• Squats (bodyweight or dumbbell)
  

• Push-ups (wall or knee variation)

• Glute bridges
  

• Dumbbell rows
  

• Standing overhead presses
  

• Core work (planks, dead bugs)
  

Tips for your PCOS strength routine:

• Focus on form, not weight
  

• Rest 30–60 seconds between sets
  

• Track how you feel each week- not just the scale
  
  

This kind of PCOS workout plan fits easily into your week and works with your body, not against it.

Final Thoughts: Strength is a Lifestyle, Not a Trend

You don’t need to be perfect. You just need to show up.
For your hormones. For your heart. For your confidence. For your PCOS healing.

And if you’re dealing with PCOS, I want you to know strength training isn’t off-limits. It’s your secret weapon. It’s an essential part of any effective PCOS workout routine.

If you ever feel stuck or unsure where to begin, I’m here to guide you with personalized PCOS fitness plans.

Let’s lift heavy. Let’s heal naturally with SIA Health.

Warmly,
Karishma Dhamija
Fitness Expert, SIA Health

Disclaimer - This information is provided for educational purposes and should not be construed as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.

Sia Health is a digital clinic for women, offering accessible, personalized, and compassionate health-care solutions- https://www.siahealth.in