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Women’s HealthProgramme

PCOS & hormonal health

PCOS, PCOD, insulin resistance

PCOS responds best to steady habits rather than punishing workouts. This programme combines full-body strength with manageable intervals to support insulin sensitivity, energy and long-term consistency.

60 min sessionWeight Loss₹800Female trainer

The programme, session length and female-trainer preference are already selected.

What a session looks like

  • 8 minReadiness check and a gradual whole-body warm-up.
  • 30 minFour to five strength movements with full recovery.
  • 15 minLow-impact intervals at a pace you can repeat next week.
  • 7 minCool-down, breathing and recovery planning.

The exercises

Your trainer chooses the right range and effort for you. These are examples of what a coached session may include.

01

Chair squat

Uses large muscles and supports glucose control.

  1. 1.Stand in front of a chair.
  2. 2.Push hips back and lightly touch the seat.
  3. 3.Press through the whole foot to stand.
  4. 4.Repeat at a steady pace.

How much · 3 sets of 8–12.

Adapt · Raise the seat with a cushion.

Tip · Finish each set with two good repetitions still possible.

02

Band row

Builds upper-back strength and balances desk posture.

  1. 1.Anchor a band securely at chest height.
  2. 2.Stand tall with arms forward.
  3. 3.Pull elbows towards the ribs.
  4. 4.Return slowly under tension.

How much · 3 sets of 10–12.

Adapt · Sit if standing is tiring.

Tip · Do not shrug as you pull.

03

Low step-up

Combines leg strength and gentle cardiovascular work.

  1. 1.Use a low stable step with support nearby.
  2. 2.Step up with one foot, then the other.
  3. 3.Step down carefully.
  4. 4.Change the leading leg halfway.

How much · 3 rounds of 45 seconds.

Adapt · March on the spot instead.

Tip · Choose a pace that keeps breathing controlled.

04

Incline push-up

Strengthens chest, arms and trunk without floor work.

  1. 1.Place hands on a stable worktop.
  2. 2.Walk back into a straight-body position.
  3. 3.Lower the chest with elbows angled back.
  4. 4.Press away while exhaling.

How much · 3 sets of 8–12.

Adapt · Use a wall for less load.

Tip · Keep hips and shoulders moving together.

A typical week

  • Two coached strength sessions.
  • Two or three 20–30 minute walks or easy cycles.
  • A ten-minute walk after one meal most days.
  • At least one complete rest day.

Tips that make the difference

  • Track energy and consistency, not only weight.
  • Protein and fibre at meals support the work you do in sessions.
  • Increase one thing at a time: repetitions, load or duration.
  • Poor sleep is a reason to reduce intensity, not abandon movement.

Stop and get medical advice if

  • Dizziness, faintness, chest pain or unusual breathlessness.
  • Pelvic pain that is sharp or worsening.
  • Symptoms of low blood sugar, especially if taking medication.
  • Pain that changes your normal movement pattern.

Trainers adjust intensity around your cycle and how you feel that day.

This page is general information, not medical advice. Speak to your doctor about your situation and share their advice with your trainer.

Other programmes

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  • Menopause & perimenopause

    Strength training to protect bone density and muscle, plus mobility for joints and sleep quality.