The Power of Strength Training for Women with PCOS and Endometriosis

Strength training for women has become more popular in recent years. The message around resistance training has changed. Once, many women would stick to cardiovascular exercise and light weights as a means of staying fit and avoid heavy weights for fear of getting ‘bulky’. Luckily, people have realised that this is a myth and strength training can in-fact help to build a strong and fit body.

Although we are seeing more focus on strength training for women, we are still lacking sports science research into the impact of exercise and nutrition on the female body, and vice versa. The industry is starting to understand that physiologically, men and women have their differences, as a result, this could mean there could be beneficial differences in men’s and women’s approach to health and fitness.

We spoke to one of our graduates Teneille Wright, a female personal trainer who specialises in strength training for women and helping women navigate their training throughout various stages of life.

Which courses did you complete with the Fitness Group? And how have they helped you in your career? 

I completed my Level 2 and Level 3 Gym & Personal Training qualification with The Fitness Group. From there, I went on to gain a specialist certification in Understanding the Menstrual Cycle in Exercise and Training. These foundations gave me the tools I needed to support women who, like me, are navigating life with hormonal conditions. Working with these women, my passion for wellness has only grown.

What made you decide to become a Personal Trainer? 

I wasn’t always into the gym, in fact, I barely gave it a second thought in my teens. My health and wellbeing became extremely important to me following my diagnosis with Endometriosis and PCOS. CrossFit and functional fitness transformed my life. I quickly realised just how powerful movement is and I knew that I had to share this with others. Now, with my qualifications in place, I help women with similar hormonal conditions feel strong, confident and sexy!

Please could you tell us a bit about your menstrual cycle disorders and how they have impacted your life? 

I’ve navigated the challenges of living with Endometriosis and PCOS for the past 15 years – two conditions that have brought their fair share of chronic pain, frustration and setbacks. They’ve impacted almost everything: university, jobs, relationships, intimacy, confidence and even holidays. 

But movement and an anti-inflammatory approach to nutrition changed my trajectory. Supporting other women with these conditions is more than just a job – it’s a passion. I honestly believe I have one of the most amazing jobs in the world.

What are your goals in your Personal Training career? 

I want to help women feel confident in the gym and sexy in their own skin. My mission is to show women that strong is sexy, strong is feminine, and that training for women can transform their lives, just like it did mine.

I’m currently working on launching seminars and wellness retreats for women at every stage of their hormonal profile. My goal is to educate, empower, and provide women with practical tools to improve their quality of life.

Why do you think fitness professionals need a better understanding of strength training for women? 

For too long, the fitness industry has treated women like “small men.” But our physiology is different. Our hormones, our recovery needs, our nutrition—all of it needs a more tailored approach. This doesn’t mean we can’t train like men, it means we need to support our bodies in a different way. 

This is especially important during peri-menopause and menopause. Strength training is a powerful tool in this phase of life – it helps improve oxygen use, cardiovascular health, and supports the body’s ability to adapt. 

How do you believe fitness professionals can help women who suffer with menstrual cycle disorders? 

So many women are misinformed or under-supported when it comes to their hormonal health. That’s where fitness professionals come in – we can help bridge the gap.

When I plan training for women, I educate my clients about their bodies, empathise with them, and create evidence-based programming to support their goals. That often includes adjusting training intensity, recovery strategies, and nutrition based on their cycle—or symptoms, in the case of irregularity.

It’s about working with the body, not against it.

How does your menstrual cycle impact your own training? 

It’s taken years to truly understand my body. Ovulation hits me hard – I feel drained, fatigued and mentally foggy. I used to push through, but now I listen to my body. These three days are strictly, no-gym days for me! 

Day 1: I usually take a long walk in the evening for fresh air and light movement.

Days 2 & 3: Full rest and recovery.

During this window, I also fast, which I’ve found helps reduce inflammation and ease symptoms. But this approach isn’t for everyone—hydration (especially with electrolytes) is key, and I always avoid high-intensity training during this time.

Interestingly, my strongest gym days are actually during my period! If I’m due to test or go heavy, I’ll often plan it for this phase. I also keep an eye on my CrossFit gyms programming and jump into a WOD (workout of the day) I enjoy.

Do you have any tips to navigate training for women?

Start by tracking your cycle. Grab a diary and start logging:

• Your workouts
• What you eat
• Social events (nights out, holidays)
• How you feel physically, emotionally, mentally
• Changes in your body – bloating, breast tenderness, energy dips, mood shifts
• Your sex drive – libido is a great marker of hormonal shifts!

Once you do this consistently, you’ll start to see patterns. You’ll notice when you actually ovulate (which isn’t always when we assume), and how each phase of your cycle affects everything from your strength to your mood.

For me, ovulation is the toughest point. I experience:

• Hot flashes 
• Oily skin and hair
• Spots
• Softer bowels
• A total energy crash
• A dip in body confidence

I’ve learned this usually clears up within 24–48 hours. Adjusting training and nutrition to suit what my body needs works well. 

Being aware of your cycle allows you to train smarter, recover better, and work with your hormones rather than against them. I use this exact approach with my clients: tailoring their sessions, adjusting nutrition, and prioritising recovery based on what their body is telling us.

Your body isn’t the problem, it’s a guide. Nurture it. You’ll get so much more out of your routines. 

Final thoughts

Our bodies are honestly incredible. Living with hormonal conditions like Endometriosis and PCOS hasn’t been easy – it’s brought setbacks, pain and moments of real frustration. But over time, I’ve learned to stop fighting my body and start supporting it. That shift has changed everything.

Now, as a personal trainer who focuses on training for women, I get to help other women do the same. Through education, tailored training, and real-life strategies, I show women that they’re not broken – and they don’t have to push through pain to see results. You can feel strong, sexy, and in control of your body.

If you’re curious to see how I approach training, cycle tracking, supplements, and mindset, come find me over on Instagram at @thewellnesswarriorcoach .  I share:

• My own workouts and training phase breakdowns
• What’s working for my clients
• Research-backed insights on women’s health
• Practical nutrition tips
• Tools and routines that actually support hormonal health

It’s not about doing more. It’s about doing what works – for your body. And I’m here to help women figure that out.

Conclusion: Training for Women

In a world where women’s health and fitness has long been underrepresented in research and coaching, it’s inspiring to see professionals like Teneille Wright lead the way with compassion, education, and lived experience. Her journey from personal health challenges with Endometriosis and PCOS to empowering others through evidence-based strength training highlights the incredible impact fitness professionals can have when they truly understand the female body. Teneille reminds us that strength training for women isn’t just about lifting weights, it’s about self-awareness, resilience, and reclaiming agency over your wellbeing. Strength training for women is essential if they want to lead a healthier lifestyle.

Strength training for women isn’t just a trend, it’s a powerful tool for long-term health, especially during hormonally challenging life stages like menstruation, perimenopause, and menopause. When approached thoughtfully, it can build not just physical power, but confidence, vitality, and balance.

This conversation is a call to action for the wider fitness industry: we must do better. That means investing in education, promoting inclusive programming, and prioritising women’s unique physiological needs. Whether it’s understanding cycle syncing, adjusting nutrition, or supporting hormonal health with recovery strategies, the future of women’s fitness lies in personalisation and empathy.

As Teneille puts it so well, your body isn’t the problem, it’s the guide. The more we listen, the more we can thrive. If you’re a trainer, client, or woman looking to feel stronger from the inside out, remember: training isn’t one-size-fits-all. And with the right support, every woman has the potential to feel powerful in her own skin.

If you want to learn more about the menstrual cycle and strength training for women, sign up to our Menstrual cycle and exercise course to broaden your knowledge and develop a better understanding of women’s health.