Creating an exercise plan for PCOS: what you need to know
While it’s well known that regular movement can be a powerful tool in managing PCOS symptoms, figuring out where to begin can feel confusing and even discouraging. A simple online search often turns up thousands of conflicting tips and intense workout plans, leading you to feel overwhelmed, out of your depth and promising you’ll try again tomorrow. We’ve all been there and can say it’s not the greatest feeling. That’s why we’ve put together this blog post to help you create an exercise plan for your PCOS that meets your individual needs!
What is exercise?
Exercise is simply being physically active and moving around to keep you strong and healthy. Everybody should aim to do some form of movement to lead a healthier life and reduce their risk of illness such as heart disease, type 2 diabetes and cancer (1).
Types of exercise
Exercise comes in lots of forms, each with different benefits, requirements and intensity.
1. Cardio
You either love it or hate it, but either way, cardio is great to improve insulin sensitivity, reduce high blood pressure, lower heart disease risk, as well as aiding in general weight and mood management.
Moderately intensive exercises like swimming, cycling. HIIT (high-intensity interval training) and running are good for PCOS and can be quite helpful in managing symptoms. Cardio is great to keep your cardiovascular system in check, as well as help in weight management and improve your fitness levels.
2. Strength/Resistance
This type of exercise can help improve muscular strength, better mobility and balance and increase your fitness levels.
Equipment such as weights, dumbbells, resistance bands and just your own body weight are often involved.
3. Stretching & Flexibility
This is a type of exercise that is typically slower paced and involves stretching and elongating your whole body or body parts in a specific way that targets the muscle/joint. Yoga, pilates and tai chi include stretching techniques alongside meditation, breathing and balance (2).
There is a lack of evidence supporting any one type and intensity of exercise being better than another in PCOS, so choosing something you enjoy and will actually do is a good strategy.
How much exercise should I do?
The NHS recommends working out 4-5 times a week, with a mix of moderate (stretching) or vigorous aerobic activity (cardio) and strength training, and so using a combination of the above types of exercises can help meet this target (3). The latest International Guidelines for PCOS Management agree that regular and varied movement can help manage PCOS symptoms, and aiming to do both cardio and strength training is beneficial (4).
Including 30 mins a day (& rest days) in your exercise plan for PCOS is a good way to ensure you’re not overdoing it (5)
Benefits of exercise with PCOS
Exercise can have several health benefits, including:
Regulate blood sugar levels: This helps to improve insulin sensitivity. Whilst this is great for everybody, it is especially beneficial if you have PCOS, as you may be more likely to have insulin resistance, which is when your body struggles to manage its blood glucose levels.
Cardioprotective effects (reducing the risk of cardiovascular diseases): In fact, lifestyle modifications are often the first line of treatment, so combining exercise with good nutrition can be a great way to manage PCOS.
Improve mental health and wellbeing: Exercise can improve anxiety and low mood, which are more prevalent in individuals with PCOS.
In addition to the health benefits of general exercise listed above, there are specific benefits in PCOS with different forms of exercise:
1. Cardio
These types of workouts help improve insulin sensitivity and reduce elevated androgen (male hormone) levels, which are often the cause of common PCOS symptoms like acne, weight gain, and excess hair growth (6).
2. Strength/Resistance Training
Often overlooked, strength or resistance training for PCOS may just be for you. Strength training is great for increasing muscle mass and can also increase metabolism, thus reducing insulin resistance and helping to balance androgen levels. A review in 2021 investigating resistance training and PCOS found overall positive effects, but concluded that more research is needed to fully understand the benefits of strength training for PCOS (7).
3. Mind & Body Exercises
These ‘slower-paced’ methods are fantastic in reducing stress as they challenge you both physically and mentally, helping you to stay calm and focused. A review of 16 studies found that yoga was a successful treatment for the management of PCOS symptoms with or without medication (8). With the correct knowledge, you can maximise the benefits of these exercises by targeting specific areas in the body eg helping reduce pelvic and period pain (9).
Building an exercise plan for you
Creating an exercise plan for PCOS doesn't have to be overwhelming. The key is to make it personal, flexible and sustainable. Below are some tips to get you started!
Listen to your body
Your body’s needs may shift from day to day - especially with PCOS. Whether you're dealing with fatigue, high stress levels, or aiming for weight management, tailor your workouts to support how you feel, not just your goals.Find the right balance
Too much high-intensity exercise can increase stress hormones, which may worsen symptoms. Aim for a mix of movement styles - like strength training, cardio, and low-impact options such as walking or yoga for PCOS.Make it fun
You’re more likely to stick with exercise if you actually like it. Try different activities until you find something that feels fun, empowering, or even relaxing. Consistency comes naturally when working out feels good!Consider frequency and duration
You don’t need to work out every day to see benefits. Start with 2-3 sessions a week and build up, even 20-30 minutes of moderate movement can make a difference.Keep it sustainable
Long-term success comes from habits you can maintain. Instead of focusing on intensity or perfection, think about how to weave movement into your weekly routine in a way that fits your lifestyle.
Start small
You don’t have to go all-in from day one. Begin with short walks, gentle yoga, or bodyweight exercises, then gradually increase your activity as your energy and confidence grow.
Cycle syncing
Tailoring your workouts to your menstrual cycle phase can help support hormone balance and even reduce stress. Focusing on high-intensity or strength training during phases where you have higher energy (follicular & ovulatory) and lower-intensity activities like yoga or pilates during times where you’re feeling more tired (luteal & menstrual phase).Helpful resources
For trustworthy guidance, the NHS website is a great place to start - offering a variety of beginner-friendly workouts from a trusted organisation. Or try YouTube channels such as Missfits, Deadlifts and Redlips, Paige Lindgren, Carolyne Girvain, Nourish move love Fringeish, Light Yoga, Body positive yoga for more specific tips on working out with PCOS.
Working out with PCOS doesn’t have to be complicated or overwhelming. By understanding the different types of workouts and how they support your body, you can create an exercise plan for PCOS that’s balanced, enjoyable, and tailored to your needs. Whether it’s strength training, running, or a calming yoga session, the key is to listen to your body, stay consistent, and choose movement that feels good. Remember, even small steps can lead to big changes over time - focus on progress rather than perfection!
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References
A Systematic Review of the Effects of Exercise on Hormones in Women with Polycystic Ovary Syndrome
Resistance Training as Therapeutic Management in Women with PCOS: What is the Evidence?
Effect of yoga on polycystic ovarian syndrome: A systematic review
Effect of pilates on regulating menstrual cycle in females with polycystic ovarian syndrome