Building strength via careful weight training is a great way to improve your overall Polycystic Ovarian Syndrome health. But there is often confusion about which weights are best for increasing muscle power.
Many PCOS exercisers fall into the trap of thinking the heavier the weight, the better, even when they struggle to successfully complete a repetition. This is a bad mistake to make and it could even be dangerous.
Firstly, if you can’t complete up to 12 repetitions with the weights you’re currently using, it’s time to re-think your exercise regime. Weights that are too heavy will ensure you’ll rush through the reps and not work your muscles through their full range of motions.
Secondly, weights that are too heavy will lead to your movements being jerky instead of smooth, gradual and stable. As a result, you’ll be at risk of overloading your joints and tendons.
Slow and steady movements are the safest and most effective way to build up strength. Build up slowly to heavier weights via the light variety.
Light weights are usually regarded as meaning 5 lbs or less. But in this context, light is actually a relative term and means any weight you can use in a slow and controlled motion for 10 to 12 full reps before feeling tired.
One idea worth trying from time to time is to halve your usual weight and lift the replacement weight very slowly. That way you’ll end up working parts of your muscle that you may have missed in the past.
Regular exercise like strength training when combined with a balanced, nutritious diet can help reverse an underlying cause of obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance. By reversing Insulin Resistance, you can facilitate weight loss.
- Take the PCOS Quiz! Get your score and assess your hormone health risks.
- Join our Facebook Sisterhood Group Pose your questions to this group of like-minded women. Get the answers to your questions and the support you need.
- Checkout the Hormone Reset. Guided Practices to eliminate anxiety, lose weight and boost energy.
We are committed to helping women reverse their symptoms of hormone imbalance – a major cause of excess weight gain, adult acne, unwanted facial hair, depression, anxiety, and heartbreaking female infertility.
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