01
Exhausting cardio routines
Generic plans push long cardio sessions that spike stress, leaving you drained instead of building the strength base you ask for.
For women with PCOS: Heavy lifts and post-meal walks for PCOS.
A PCOS strength training plan built on heavy compound lifts, post-meal walks, and four low-GI meals a day. Your AI coach adjusts the volume for stress spikes, low energy and heavy-flow days.
PCOS Power Coach is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 15–50min
- meals a day
- 4
- between deloads
- 4wk
PCOS Power Coach your coach · online
Today · Monday
Lower Body
15–50 min · from your plan
You: I have terrible cramps today and my energy is completely gone. I cannot do heavy squats.
Your coach: I hear you. Today's heavy squats are out and the rest of the session runs lighter. Rest up; the heavy lifts come back once the cramps ease.
Plan updated · confirmed in chat
The problem
Why generic plans miss the mark
02
Ignored cycle symptoms
Standard programs expect the same energy every week, ignoring the heavy flow days, fatigue, and stress flares that require a lighter approach.
03
Unrealistic diet rules
Most fitness apps push aggressive cutting or skip meals, disrupting your daily routine when you need consistent, balanced plates.
The method
How your coach builds your plan
01
Progressive heavy lifting
The plan focuses on compound squats and hinges to build muscle.
RuleReach the top of the rep range, then add weight.
02
Four balanced daily meals
You get a daily protein target scaled to your bodyweight, focusing on low-GI carbohydrates.
RuleEvery meal pairs protein, fat and fiber, with no carbs eaten alone.
03
Built-in symptom scaling
The coach tracks your sleep quality, daily stress, and cycle symptoms.
RuleThree high-fatigue days bring a deload; a flare day drops a set.
04
Non-negotiable energy floor
Aggressive cutting is left out of this program so you eat enough to support training.
RuleYour coach sets a minimum daily calorie target you cannot drop below.
Your week
A typical training week
Days run 15 to 50 minutes; move any session to another day in the chat.
- Mon: Lower Body(Train)
- Tue: Post-Meal Walks and Breathwork(Active)
- Wed: Upper Strength(Train)
- Thu: Walk or Restorative Yoga(Active)
- Fri: Full-Body Power and Conditioning Pulse(Train)
- Sat: Zone 2 Sunshine Walk(Active)
- Sun: Cycle Check-In and Mobility(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Women managing PCOS who want a structured program of heavy lifts and post-meal walks
- Lean PCOS clients seeking a steady routine without aggressive dieting
- Those trying to conceive who want a moderate exercise dose cleared by their clinician
Pick another coach if
- Anyone expecting supplement prescriptions, which stay with your clinician
- Pregnancy or fertility treatment cycles without your specialist providing specific exercise clearance
How this coach works
What PCOS Power Coach does, and what it leaves to your clinician.
- Your plan comes from PCOS Power Coach's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Your clinician manages your condition and any medication; your coach plans training and food inside the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- Polyendocrine metabolic ovarian syndrome (PMOS), previously called polycystic ovary syndrome (PCOS)NHS
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. PCOS Power Coach provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. PCOS Power Coach writes your first plan before you sign in. Month to month; cancel in a tap.
PCOS Power Coach
$19.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
How long are the workouts?
Lifting sessions run up to 50 minutes, and the rest-day walks, yoga and Sunday mobility are optional. Short on time? Ask your coach in the chat for a shorter version of the day.
Do I need a full gym?
The plan uses a barbell or heavy dumbbells, a bench, a kettlebell, a pulldown or bands, and a bike or rower. Missing something? Ask your coach in the chat to swap that exercise.
What if I miss a workout because of a cycle flare?
Just tell your coach in the chat. It will adjust your schedule, move the heavy day, or swap the session for a restorative walk.
How does the nutrition plan work?
The coach programs four meals a day. It provides a daily protein target scaled to your bodyweight, focusing on low-GI carbohydrates like sweet potato and lentils.
What if I have a bad knee?
Report it at intake and the plan drops the exercises that load that joint. In the 24/7 chat, ask for a knee-friendly version of any lift, like a different squat variation.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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