5 Reasons Why Strength Training is Beneficial for PCOS

Polycystic Ovarian Syndrome (PCOS) is a disorder of the endocrine and reproductive system that affects women who are of reproductive age. The ovaries produce Androgens (male hormones) in excess, leading to a hormonal imbalance, resulting in infertility and other health concerns.

Apart from excess production of Androgens other factors like Insulin Resistance and Chronic Inflammation also cause hormonal imbalance resulting in the occurrence of the disorder.

It is often used interchangeably with the term PCOD which is Polycystic Ovarian Disease, PCOS is a more severe condition affecting the metabolic and reproductive system. PCOD is characterized by a lack of production of good quality eggs or immature eggs over a period resulting in cysts in the ovary. Both PCOS and PCOD share common symptoms but PCOD is the outcome of a poor lifestyle. Though PCOD affects more women as compared to PCOS it does not have serious fertility implications.

CAUSES AND SYMPTOMS

What exactly causes PCOS is yet unknown but some studies provide evidence that genetics have a role in the occurrence of the disorder in women. The following symptoms are indicative that a person has PCOS.

1) Irregular Periods or Missed Periods: One of the earliest signs of PCOS is the irregularity of the menstrual cycle. Too much production of Androgens disrupts the process of ovulation causing irregular or sometimes missed periods.

2) Hirsutism: Characterized by excess hair growth on the face, chest, abdomen, back, buttocks, thighs and other unwanted areas. The hair growth on undesired body parts is due to the high level of androgens. It is a very common symptom observed in women diagnosed with PCOS.

3) Obesity: The majority of women with PCOS are reportedly obese or have trouble maintaining a healthy weight. The high level of male hormones impacts the production of insulin by the pancreas making the person "insulin resistant".

4) Hair Loss or Male Pattern Baldness: On one hand, PCOS causes excess unwanted hair, which also leads to hair loss or thinning of hair. Women also suffer from Male-Pattern Baldness which is loss of hair in the front and top area of the scalp, receding hairline or developing bald patches due to high levels of male hormones present in the body.

5) Acne and Oily Skin: Females suffering from PCOS are more likely to get acne and have oily skin.

6) Infertility: Since PCOS impacts the ovulatory and reproductive system women experience difficulty in conceiving. A disrupted ovulation cycle due to the presence of high male hormones and obesity increases the chances of infertility in women diagnosed with PCOS.

The severity and occurrence of the symptoms may vary from person to person. The symptoms can also be representative of health concerns other than PCOS. A proper physical examination and consultation with an expert are necessary for proper diagnosis and treatment.

How can Strength Training help with PCOS?

Polycystic Ovarian Syndrome (PCOS) is not curable as the reason behind the occurrence of the disorder is yet unknown. Lifestyle modifications like adopting good eating habits and implementing proper exercise routines have proven beneficial in managing the symptoms.

Now you must be wondering how strength training helps...🤔.

The essence of Strength, Resistance or Weight training is the contraction of muscles using resistance like dumbbells or machines or your bodyweight to build strength and increase endurance. It is essential in building muscle strength, increasing bone density and preventing the loss of muscles mass with age. A major benefit of strength training is the phenomenon that is Excess Post Exercise Oxygen Consumption (EPOC) also called the “after-burn” effect”.

Benefits of Strength Training for PCOS

• Helps with Insulin Resistance: Insulin is a hormone produced in the pancreas that helps muscles and cells to use glucose for energy. It also helps in storing excess glucose in the liver and regulates blood sugar levels. The body cells of an insulin-resistant person are less responsive or sensitive to the hormone. This hampers the insulin’s function to transfer energy in the form of glucose to the cells and thus blood sugar levels increase. To counter this the pancreas increases the production of insulin in the body. The high insulin levels result in the increase in the production of androgens and inflammation which causes hormonal imbalances and thus PCOS.

Strength training uses resistance for muscular contraction for building muscle mass. The energy required to repair the tear caused in the muscles during the session comes from glucose. The muscles start utilizing the excess glucose stored in the body, thus burning calories during the exercise and after the workout is over. Due to the extra consumption of glucose, the blood sugar levels start improving and the pancreas does not have to produce insulin in excess.

2) Helps in reducing Androgen Levels: Studies have demonstrated the positive effect of strength training on the higher levels of male hormones present in the body. Women who have included weight lifting and other forms of resistance training in the exercise regime have reported lower levels of androgens than their peers who do not strength train. A decrease in the levels of male hormones promotes a conducive environment for the ovaries to produce good quality eggs and increase the chances of a normal menstrual cycle.

3) Aids in Weight Loss: Women diagnosed with PCOS are more likely to suffer from obesity resulting from insulin resistance. Obesity can be both a cause and a symptom of PCOS and therefore they need to maintain a healthy weight. The increase in the muscles mass due to strength training enables the body to burn comparatively more calories even in a resting state. Improvement in the insulin sensitivity of the body also aids in lowering blood glucose levels and depletion of fat stores improving metabolism. This creates a healthy cycle wherein the decrease in weight leads to healthy sugar levels which in turn reduces insulin resistance and lowers excess male hormone production.

4) Boosts Confidence: A healthy body is necessary for a healthy mind. Women with PCOS often suffer from body image issues due to increased amount of weight and unwanted body hair. This leads to a decrease in confidence levels and sometimes depression. Strength training is beneficial in healthily restructuring your body composition. It results in increased muscle mass, reduces the percentage of fat in the body and makes you stronger giving you a fitter look.

5) Reduces the risks of other diseases: Strength training has multiple health benefits such as;

• Improved cardiovascular health
• Increase in metabolism
• Increase in muscle endurance
• Increased bone density
• Prevents loss of muscle mass with age
• Beneficial in reducing body fat percentage
• Enhances mind and muscles co-ordination
• Reduced risk of joint injuries
• Improvement in the ability to move

These benefits go a long way in improving the overall mental and physical health of an individual in the long term. Strength training is essential to prevent the occurrence of various diseases associated with the condition of PCOS.

So ladies!! Don’t be shy about sweating it out in the weight room of your gym. Go pick up those weights and embark on the journey of a healthier and positive YOU.