Exercise Strategies Tailored to Specific Hormonal Imbalances
“Exercise is king. Nutrition is queen. Put them together, and you’ve got a kingdom.” – Jack LaLanne
Introduction:
Training Smart for Hormonal Balance
Exercise is more than just movement—it’s a powerful tool for hormone regulation. Different types of training can either correct or worsen hormonal imbalances. Understanding your unique hormone profile through the Hormone Key, genetic testing, and bloodwork allows you to choose the right exercise approach for optimal fat loss, muscle growth, and overall health.
Best Exercises for Specific Hormonal Imbalances
1. Insulin Resistance (Back & Muffin Top Fat)
Focus on high-intensity interval training (HIIT) to improve insulin sensitivity.
Incorporate strength training with short rest periods between sets.
Avoid excessive carb-heavy meals before training.
2. High Cortisol (Belly Fat & Chronic Stress)
Prioritize low-impact strength training and restorative exercises like yoga.
Swap long-duration cardio for short, intense bursts of activity.
Implement breathwork and mindfulness techniques post-workout.
3. Low Testosterone (Pectoral & Triceps Fat)
Use heavy compound lifts (squats, deadlifts, bench press) to naturally boost testosterone.
Train with progressive overload—increasing weight over time.
Avoid overtraining, as excessive workouts lower testosterone levels.
4. Estrogen Dominance (Thighs & Buttocks Fat)
Incorporate circuit training and lower-body resistance exercises.
Support estrogen metabolism with cardio intervals and strength training.
Include sauna sessions post-workout to aid detoxification.
5. Growth Hormone Deficiency (Knees & Calves Fat)
Focus on explosive power training (sprints, kettlebell swings, plyometrics).
Perform fasted workouts occasionally to enhance growth hormone release.
Prioritize deep sleep, as growth hormone is released during sleep cycles.
Creating a Personalized Workout Plan
Using your bloodwork, genetic test, and Hormone Key assessment, you can:
Select workouts that match your hormonal needs.
Adjust training intensity and volume to support hormone balance.
Incorporate recovery strategies to prevent hormonal burnout.
Next Steps
Run a Six Sigma Health Genetic Test to determine your hormonal response to exercise.
Perform a blood panel to track testosterone, estrogen, cortisol, and insulin levels.
Optimize your workout plan to complement your body’s needs.
Stay tuned for the next post, where we’ll dive into diet and supplementation strategies for hormone balance.
