Insulin Resistance in Women: Signs, Causes and How Exercise Can Help

You might have heard "insulin resistance" from a doctor, a PCOS forum or a relative with diabetes, and it can sound alarming. It is a very common metabolic state, and it is one that daily habits, including exercise, can influence. This guide explains what it is, why it matters for women, the signs worth raising with a doctor, and what the research says about movement.

What Is Insulin Resistance?

Insulin is the hormone that helps your muscle, fat and liver cells take up sugar from the blood. In insulin resistance, those cells respond poorly, so glucose stays in the bloodstream. Over time this can lead to prediabetes and type 2 diabetes, according to the US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Why It Matters for Women, and for Indian Women in Particular

• PCOS link: Insulin resistance is considered a key feature of PCOS. A narrative review reports it affects roughly 50% to 70% of women with PCOS, regardless of body weight. (PCOS is the medical term; PCOD is the term many people use in India. Read the differences between PCOD and PCOS.)
• Indian context: A large 2024 study in JAMA Network Open found PCOS prevalence among Indian women of 7.2% to 19.6% depending on the diagnostic criteria, as summarised by Contemporary OB/GYN. Metabolic syndrome was found in about a quarter of women with PCOS in that study.
• Lower weights, same risk: Endocrinologists note that South Asian women with PCOS often have a relatively low BMI yet a strong tendency to insulin resistance and type 2 diabetes. A normal-looking weight does not rule it out.
• Other risk factors listed by NIDDK include a large waist, age 35 or older, family history of diabetes, physical inactivity, past gestational diabetes, sleep apnoea and certain long-term medicines.

Signs and Symptoms

Insulin resistance usually causes no symptoms, according to NIDDK. Some clues that are worth discussing with a doctor, none of which prove anything on their own:

• irregular or missed periods, or other signs of PCOS such as acne or extra hair growth
• darkened, velvety skin patches on the neck or underarms
• weight gain around the middle
• strong sugar cravings or energy crashes after meals
• a parent or sibling with type 2 diabetes

How Doctors Check for It

NIDDK notes that insulin resistance itself is not routinely tested; the specific test is used mainly in research. Doctors usually look at blood sugar instead. In the US guidance NIDDK cites, prediabetes is diagnosed with an A1C of 5.7% to 6.4% or a fasting glucose of 100 to 125 mg/dL. Your doctor will interpret your results using the criteria they follow, along with your symptoms, periods and family history.

What the Research Says About Exercise

• The international evidence-based PCOS guideline (2023) recommends lifestyle management, including exercise, for all women with PCOS, and notes that no single type or intensity of exercise has been shown to be best. A summary of the guideline says a healthy lifestyle should be at the centre of care.
• A UK sport and exercise science expert statement reports that, in meta-analysis data, women with PCOS who completed exercise programmes had better fasting insulin and fitness, and lower insulin resistance and total cholesterol.
• Moderate-intensity steady exercise and interval training have both shown benefits in analyses of PCOS trials. Some analyses suggest the metabolic benefit does not depend on weight loss, but this is still being studied.

Limits to keep in mind: most of this evidence is in women with PCOS, trial sizes vary, and results differ between people. Exercise is one part of the picture, alongside food, sleep, stress and, where prescribed, medicines. NIDDK notes that doctors may prescribe metformin for some people, which is a decision for you and your doctor.

A Practical Weekly Plan

World Health Organization guidance for adults is at least 150 minutes of moderate activity a week, and PCOS guidance follows the general adult targets. Strength training on two days a week is a common adult recommendation. Treat these as long-term targets and build up gradually.

For PCOS-specific routines, see best workouts for PCOD and PCOS. For food, start with the PCOS diet chart for Indian women and the guide to daily protein for Indian women, and ask a doctor or qualified nutritionist before changing your diet, especially if you take medicines. Sleep also matters: NIDDK lists enough sleep among the habits that support healthy blood sugar.

When to See a Doctor

• your periods are irregular, very infrequent or absent
• you have several of the signs above, or a family history of diabetes
• you had diabetes in pregnancy
• you notice extreme thirst, frequent urination, blurred vision or unusual tiredness

Using Online Classes to Stay Consistent

The hardest part is regularity. Live online classes give you a fixed time and a trainer to follow. Zyrax offers online Zumba and online yoga for women, and nutrition guidance from our certified nutritionist team. These are fitness and wellness services and do not replace medical care.

Conclusion

Insulin resistance is common, often silent and responsive to everyday habits. Get your numbers checked, build a routine of moderate cardio, strength and rest, and lean on your doctor for medical decisions. If you want a consistent schedule with live guidance, message the Zyrax team on WhatsApp to choose an online class that fits your week.

Frequently Asked Questions

References: NIDDK, Prediabetes and insulin resistance · Teede HJ et al. International evidence-based guideline for the assessment and management of PCOS, 2023, summarised in Acta Obstetricia et Gynecologica Scandinavica, 2024 · Narrative review of exercise in PCOS and insulin resistance · Ganie MA et al. Prevalence, phenotypes and comorbidities of PCOS among Indian women. JAMA Network Open, 2024 · Expert statement on exercise in PCOS, CASES / TSES, 2026 · South Asian women with PCOS, Endocrine Abstracts · WHO, Physical activity fact sheet