Exercise The Best Forms of Training for PCOS

Mariah Torres
aerobic for pcos

Make sure you include aerobic in your training for PCOS.

Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects about 10% of women of reproductive age. Characterized by symptoms such as irregular periods, excess androgen levels (which can cause acne or excess hair growth), and the presence of ovarian cysts, PCOS can lead to additional health risks, including insulin resistance, weight gain, and mental health challenges (NIH, 2022). Managing these symptoms often involves a holistic approach, with exercise being a central element of lifestyle modifications.

Exercise Recommendations for PCOS

Exercise plays a key role in managing PCOS symptoms, as it can help regulate insulin sensitivity, manage weight, and reduce inflammation. According to Exercise & Sports Science Australia (ESSA), an effective exercise routine for women with PCOS should include a combination of aerobic, resistance, and flexibility training (ESSA, 2023). Here’s how each type of exercise can be beneficial:

  1. Aerobic Exercise: Activities such as walking, cycling, swimming, or dancing can improve cardiovascular health and reduce insulin resistance. The goal is to engage in at least 150 minutes of moderate-intensity aerobic exercise per week, which breaks down to 30-minute sessions, five times a week (Teede et al., 2018).
  2. Resistance Training: Strength training is essential for building muscle mass, which helps increase metabolism and improve insulin sensitivity. Recommended twice a week, resistance training can include exercises like squats, lunges, and weightlifting. Research suggests that this type of training is especially effective for reducing visceral fat and supporting weight management in PCOS (Harrison et al., 2021).
  3. Flexibility and Mind-Body Exercises: Yoga and Pilates can aid in reducing stress and enhancing flexibility. Studies show that yoga, in particular, can help improve mood and reduce anxiety—common issues for women with PCOS (Nidhi et al., 2012). Mind-body practices can also aid in improving body awareness and reducing physical discomfort associated with PCOS.

Sample Weekly Exercise Plan

Creating a balanced routine can help you stay consistent and target all the aspects of fitness that benefit PCOS management. Here’s a sample weekly plan:

 

Day Exercise Type Activity
Monday Aerobic 30 minutes of brisk walking or cycling
Tuesday Resistance Full-body strength workout (e.g., squats, lunges, deadlifts)
Wednesday Flexibility/Mind-Body 30 minutes of yoga or Pilates
Thursday Aerobic + Resistance 20 minutes of interval walking + upper body weights
Friday Rest/Recovery Gentle stretching or foam rolling
Saturday Aerobic 45 minutes of moderate-intensity swimming or dancing
Sunday Resistance + Flexibility Lower body strength training + yoga or stretching

Additional Considerations

While exercising with PCOS has numerous benefits, there are also some considerations to keep in mind:

  • Hormonal Fluctuations: PCOS can cause irregular hormonal shifts that may impact energy levels and mood. On low-energy days, consider doing lighter, low-impact activities like walking or stretching rather than high-intensity workouts.
  • Mental Health and Motivation: PCOS is often associated with mental health challenges like anxiety and depression, which can affect motivation. Choosing enjoyable activities and setting small, realistic goals can help you stay consistent.
  • Avoiding Burnout: High-intensity interval training (HIIT) is effective but can be taxing, especially if you’re dealing with fatigue. Start slowly and build up intensity to avoid burnout and injury.

Why Exercise is a Game Changer for PCOS

Exercise isn’t just about physical changes—it can profoundly impact mood, energy, and confidence. For women with PCOS, exercising regularly can support insulin regulation, reduce anxiety, improve body image, and lower the risk of chronic conditions like type 2 diabetes (Legro et al., 2013). By focusing on a variety of exercises, women with PCOS can build a strong, resilient body while also gaining mental and emotional benefits.

Conclusion

The best exercise for PCOS is the one you enjoy and can maintain consistently. Aim to balance cardio, strength, and flexibility work to support your body holistically. Remember that consistency is more important than intensity—gradually increasing your activity level can lead to lasting improvements in health and quality of life. If you’re new to exercise or have specific symptoms, consider consulting a healthcare provider or exercise specialist to tailor a plan to your needs.

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