PMOS (Formerly PCOS) Strength Training in Dallas
Strength training built around the hormonal and metabolic side of PMOS, with a coach who builds muscle, tracks what changes and works alongside your care team.
Strength training built around the hormonal and metabolic side of PMOS, with a coach who builds muscle, tracks what changes and works alongside your care team.
I'm Raven “Rae” Marsh, a Dallas strength coach who works with women who have PMOS, the new name for PCOS. Whether you were diagnosed last month or years ago, I build your training around your energy, your symptoms and the goals you set with your care team, so lifting feels like something that supports you rather than another thing to push through.
In 2026, polycystic ovary syndrome was renamed polyendocrine metabolic ovarian syndrome (PMOS). According to a review in Advances in Nutrition, the new name came out of a consensus process involving 56 organizations and more than 14,000 survey responses, because the old name focused on the ovaries and did not reflect the hormonal and metabolic side of the condition. The same review reports that PMOS affects about 8 to 13% of women. The transition is gradual, so I use both names on this page to help you find it.
Energy, sleep, stress and cycles can vary a lot with PMOS. Your plan is a starting point, not a contract. If you arrive wiped out, we adjust the session instead of grinding through it.
Skeletal muscle is a major place your body uses blood sugar, so building and keeping it is a practical goal for insulin resistance. We lift with progressive overload: I add weight in small steps, only when your recent sessions hit the target effort with clean form.
More is not always better. I watch how much total stress your week carries, including work, sleep and life, and keep intense sessions to what you can recover from. Cardio and conditioning are optional extras that I add when they fit your energy and your provider agrees.
People with PMOS often carry years of weight stigma, and the research on PMOS describes high rates of disordered eating. I do not use shame, crash diets or punishment workouts. In-person clients get a monthly InBody scan at Recess so we can track muscle and body fat, not just a number on the scale, and every client gets a monthly progress report.
Protein and calorie targets are built from your goals and your scan, and I explain why so you can make decisions on your own. Nutrition guidance is included for every in-person client, and for remote clients on the Strength + Nutrition and Pre/Post-Natal tiers. I am not a dietitian and I do not diagnose or treat medical conditions.
PMOS is managed by medical providers, often an OB/GYN, endocrinologist or dietitian. I train within their guidance, and I can help you bring specific observations from training to your appointments. If something is outside my scope, I refer you to the right specialist.
Women with a PMOS or PCOS diagnosis, women who suspect they have it and are working with a provider to find out, and women who have been told to "just exercise" without any guidance on how. Beginners are welcome.
Apply to train so we can talk through your goals, your history and what you want from training. I will ask about your care team and any medications so we can plan around them.
I build programs from the evidence, and I'm honest about where it is strong and where it is limited. According to PubMed, this is what the research shows.
A Lancet Diabetes & Endocrinology review describes polycystic ovary syndrome as a condition with reproductive, metabolic and psychological features, and a higher cardiometabolic risk. A 2026 commentary in Cell Metabolism argues the new name reframes it around metabolic dysfunction. That is why muscle and insulin sensitivity are central to how I coach.
A systematic review and meta-analysis of 22 randomized trials (1,044 women with PMOS) found that exercise alone significantly reduced total and free testosterone, fasting insulin and insulin resistance (HOMA-IR), and raised HDL cholesterol. Reductions in total testosterone were larger when exercise reached 150 minutes or more per week. These trials mostly tested aerobic or mixed programs, so they do not prove that lifting alone does the same.
A meta-analysis of 7 randomized trials (423 women) found that high-intensity interval training lowered insulin resistance and BMI. The studies were small and lasted 10 to 16 weeks, so I treat intense conditioning as an optional add-on, not a requirement.
Exercise does not replace medical care, and it will not guarantee that your cycles, symptoms or lab values change. I will not promise results the research does not support.
According to PubMed. Sources: Vine et al., Advances in Nutrition, Nutrition Care and Dietetic Practice in Managing Metabolic and Endocrine Dysfunction in Polyendocrine Metabolic Ovarian Syndrome (PMOS) (2026). Stener-Victorin et al., Cell Metabolism, A new name, an old crisis: Metabolic dysfunction at the core of polyendocrine metabolic ovarian syndrome (2026). Joham et al., The Lancet Diabetes & Endocrinology, Polycystic ovary syndrome (2022). Journal of Obstetrics and Gynaecology Research, The Effect of Exercise on Reproductive and Metabolic Outcomes in Women With Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis. Santos et al., PLoS One, Effect of high-intensity interval training on metabolic parameters in women with polycystic ovary syndrome (2021).
Looking for something else? See my pages on perimenopause and menopause training, prenatal personal training and postpartum personal training in Dallas, or browse all services and pricing. For the bigger picture, read what hormone-informed strength training means. The free workout builder gives you a starter plan.
I coach in Dallas, TX, out of Recess Fitness Club (5706 E Mockingbird Ln, Dallas, TX 75206). In-person sessions are at Recess. New to Recess? Your first session is a free trial. Already a Recess member? Book with me through Recess. Lower Greenville, Lakewood, Knox-Henderson, SMU, University Park and Highland Park are all a short drive from Recess. Not in Dallas? I also offer remote coaching.
Yes. PMOS (polyendocrine metabolic ovarian syndrome) is the new name for polycystic ovary syndrome. It was chosen through a global consensus process to better reflect the hormonal and metabolic features of the condition. The change is rolling out gradually, so you will still see both names for a while.
It is a useful part of a plan. A meta-analysis of 22 randomized trials found that exercise alone reduced testosterone, fasting insulin and insulin resistance in women with PMOS. Most of those trials used aerobic or mixed training, so the evidence for lifting on its own is thinner. I build your program around strength and add conditioning you enjoy and your provider is comfortable with.
No. I do not make weight loss a condition of training. We track strength, energy, consistency and the measures your care team follows. If weight change is one of your goals, we plan for it together without crash dieting.
Yes, in most cases, and I follow your prescriber's guidance. I do not advise on medications or change them. If a medication affects how you feel in sessions, I adjust the training and encourage you to bring that to your prescriber.
I coach in Dallas, TX, out of Recess. For people new to Recess, in-person training is $100 per session, and remote coaching is $129 to $349 per month, depending on the tier. See the services page for details.