Small group training designed

for women in Islington with PCOS

Feel in control of your body again — with science-backed small group training just for women with PCOS ( Polycystic Ovary Syndrome)

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Take control of your health with PCOS-friendly training in Islington

If you’ve been struggling with fatigue, weight gain, or hormonal imbalances from PCOS (Polycystic Ovary Syndrome), and you’re tired of fitness plans that don’t work for your body — this is for you. At Lifting Ladies, we offer women-only small group strength training in Islington, designed specifically to help women with PCOS build strength, balance hormones, and feel confident again.

You’ll train in a welcoming studio environment with other women who understand what you’re going through — guided by PCOS-educated coach — trained in women’s health and hormonal fitness.

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Why our women’s small group training in Islington works?

Our sessions are built around evidence-based strength training that supports hormonal balance, rather than fighting against it. We are the only small group training in Islington designed for women with PCOS.

You deserve a space where your body is understood — not judged.
Join a community of strong women, build confidence, and finally see progress that lasts.

Each session includes:

  • 🧠 PCOS-friendly strength workouts — improve insulin sensitivity and reduce stress hormones.

  • 🍽️ Balanced nutrition guidance — support blood sugar, energy, and sustainable weight loss.

  • 🤝 Small groups (max 4 women) — get personalised coaching and motivation from your peers.

  • 🕊️ Cycle-aware programming — your training adapts to your menstrual phase and energy levels.

  • ❤️ Certified female coach in Islington — experienced in women’s health and PCOS support.

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Benefits of PCOS-friendly strength training

Strength training can be life-changing for women with PCOS. These are our members feedback

  • More stable energy and mood

  • Improved cycle regularity

  • Easier weight management

  • Better sleep and less bloating

  • Greater strength, confidence, and control

You’ll finally training plan that works with your hormones, not against them.

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Longterm Benenfits

✨ Support Your Hormones – Strength training improves insulin sensitivity and helps balance key hormones linked to PCOS.

✨ Build Core & Pelvic Floor Strength – Targeted exercises reduce leaks, improve stability, and support everyday movement.

✨ Manage Weight with Confidence – More muscle means a faster metabolism and better control over body composition.

✨ Feel Energised & Empowered – Training boosts mood, energy, and overall confidence inside and outside the gym.

✨ Reduce Pain & Discomfort – Gentle, tailored movements help ease pelvic pain and improve daily comfort.

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Strength Training Exercises for PCOS

Lower body strength

  • Squats (bodyweight → goblet → barbell) – builds muscle in the biggest calorie-burning muscles: glutes, quads, hamstrings.

  • Deadlifts (kettlebell or barbell) – excellent for metabolism, posture, and strength.

  • Hip Thrusts / Glute Bridges – strengthen glutes, support pelvic health, and improve insulin response.

  • Lunges / Step-Ups – functional moves to build balance and endurance.

Upper body strength

  • Push-Ups (Incline/Modified → Full) – builds chest, shoulders, and triceps.

  • Rows (Dumbbell or Band) – strengthens the back, improves posture, and boosts metabolism.

  • Overhead Press – improves shoulder strength and stability.

  • Pull-Ups (Assisted / Band) – excellent for building back and arm strength.

FAQ For PCOS

  • Yes — in fact, it’s one of the most recommended forms of exercise for PCOS management. We’ll adapt everything to your fitness level.

  • Not at all. Our Learn to Lift approach means we’ll teach you everything from the ground up.

    • Common signs of polycystic ovary syndrome (PCOS) include the following:

      • Irregular menstrual periods—Menstrual disorders can include absent periods, periods that occur infrequently or too frequently, heavy periods, or unpredictable periods.

      • Infertility—PCOS is one of the most common causes of female infertility.

      • Obesity—As many as 4 in 5 women with PCOS are obese.

      • Excess hair growth on the face, chest, abdomen, or upper thighs—This condition, called hirsutism, affects more than 7 in 10 women with PCOS.

      • Severe acne or acne that occurs after adolescence and does not respond to usual treatments

      • Oily skin

      • Patches of thickened, velvety, darkened skin called acanthosis nigricans

  • When done correctly, exercise can actually increase your energy. Our coaches design sessions that build strength gradually, helping you feel stronger and more energised without burning out.

  • Both have benefits, but strength training is especially powerful for women with PCOS because it improves insulin resistance, increases lean muscle, and helps regulate body composition. We often include a mix of both in sessions.

  • Absolutely. Building muscle boosts your metabolism, making it easier to manage weight long-term. Combined with healthy nutrition, strength training is a proven way to reduce PCOS-related weight challenges.