Weight Training for PCOS: A Beginner-Friendly Guide to Getting Started

Why Weight Training Works for Every Type of PCOS

Whether you’ve been diagnosed with insulin-resistant, adrenal, inflammatory, or post-pill PCOS, weight training is one form of exercise that benefits every type — when done correctly.

It’s not about lifting the heaviest weights or pushing to exhaustion. It’s about using resistance to build muscle, support metabolism, and regulate hormones — all of which are typically out of balance in women with PCOS.

Unlike high-intensity cardio or long workouts that can spike cortisol (especially for adrenal or inflammatory types), strength training supports your body instead of depleting it.

And here’s the best part: you don’t need to go to a gym to get started. You can begin right at home, in your garden, or with a few simple tools.

What Is Weight Training (and Why It’s Different from Just Lifting Weights)?

Weight training means working against resistance to strengthen your muscles — but it’s not just about dumbbells.

You can use:

• Your own body weight (e.g., squats, push-ups)
  
• Resistance bands
  
• Dumbbells or kettlebells
  
• Gym machines
  
• Even household items!
  

What matters most is how you move, not where you move.

Where to Start If You’re Completely New to Weight Training

1. Understand Where You’re At

Before you begin, assess your fitness level and your comfort zone.

Are you ready to join a gym? Or do you feel more confident starting at home?

2. Get to Know the Equipment

• Resistance Bands: Great for beginners and gentle on joints.
  
• Dumbbells: Choose adjustable dumbbells — they save space and money as you get stronger.
  
• Chair or Step: Ideal for step-ups, dips, or support during exercises.
  
• Gym Machines: If you’re at the gym, focus on full-body machines and ask for guidance on form.
  

3. Decide If You Need Guidance

• Personal Trainer: The best option if you want tailored advice and faster results.
  
• Online Programs & Videos: I have dozens of PCOS-safe workouts on my
  
  YouTube channel to help you get started confidently.
  

Make sure whatever you choose aligns with your PCOS type and isn’t based on generic advice.

How to Build Your First Workout

Whether you’re training at home or in the gym, this 3-step structure works well:

1. Warm-Up (5–8 minutes)

Walk, march in place, or do gentle mobility drills.

2. Full-Body Strength (20–30 minutes)

Choose 1–2 lower body, 1–2 upper body, and 1–2 core exercises.

Start with bodyweight. Then gradually add resistance.

3. Cool Down (5 minutes)

Stretch, breathe, and let your body recover.

IMPORTANT: It’s Not About Quantity — It’s About Quality

You don’t need to do more — you need to do it better.

Learn proper form. Understand which muscle group you’re working.

Poor technique can lead to injury or wasted effort. This is your foundation!

Signs You’re Progressing (Without Needing the Scales)

• You’re lifting heavier or doing more reps
  
• You feel more energy through the day
  
• Your sleep is deeper and more restful
  
• You’re making better food choices naturally
  
• You’re less bloated or irritable
  
• Clothes fit differently — even if the scale doesn’t move
  
• You’re more connected to your body and cycle
  

Tips for Sustainable Weight Training with PCOS

1. Understand Progressive Overload

Gradually increase reps, sets, or resistance over time to keep making progress.

2. Track Your Training

Use a notebook or app to log sessions and spot patterns.

3. Respect Your Recovery

Fatigue, poor sleep, or period-related symptoms? Lower intensity or take a rest day.

4. Don’t Overdo It

Especially in menopause or with adrenal/inflammatory PCOS — more is not always better.

5. Strength Training Helps Control Appetite

Unlike high cardio, it doesn’t spike hunger or lead to overcompensation the next day.

6. Stick to Full-Body Routines

Three sessions a week targeting your full body are better than trying to split days and burn out.

7. Adjust to Your Cycle

You might feel stronger during ovulation and more tired during menstruation. Adapt accordingly.

8. Ask for Support

Book a free consultation with me — I’ll help you build the right plan based on your PCOS type and your goals.

Want to Get Started?

Explore my PCOS Nutrition & Training Plans + Free Guide to begin your journey.