Introduction
PCOS—aka “Polycystic ovary syndrome”—is a hormonal rollercoaster that can mess with your periods, make weight loss feel impossible, and throw fertility for a loop. The good news? Exercise can help! Moving your body can improve insulin resistance, support weight loss, and even give your fertility a little boost.
So, let’s talk about PCOS and exercise—aka, the struggle of wanting to work out but also wanting to take a three-hour nap. If you have PCOS, you know that some workouts leave you feeling like a majestic, powerful goddess, while others make you feel like a melted puddle of exhaustion and regret.
So how do you move through the fatigue, without moving straight to the couch? Let’s break it down.
What to Avoid: The “Nope” Workouts
Not all workouts are created equal, and some can actually make PCOS symptoms worse. Here are a few exercises that might betray you faster than that ex who still “likes” your Instagram posts.
❌ Long-Distance Running – If you love running, go for it! But for many women with PCOS, long, intense cardio sessions can spike cortisol (stress hormone) and leave you feeling more drained than energized.
❌ Over-the-Top HIIT Workouts – Yes, burpees are basically cardio’s way of punishing us for existing. But intense HIIT sessions can lead to cortisol overload, making your body store more fat instead of burning it.
❌ Excessive Spinning or Bootcamp Classes – If it leaves you feeling like a truck hit you, it might be time to scale back. These workouts can push your adrenal glands into overdrive, making symptoms worse.
In summary, any workout that is too intensive is bound to make PCOS symptoms worse. Avoid over-exercising or over-training.
PCOS-Friendly Movement: The “Yes, Please” Workouts:
Here are some gold-star-approved workouts that won’t leave you in a hormonal spiral.
✅ Strength Training – The secret sauce of PCOS workouts! Lifting weights improves insulin sensitivity, builds muscle (hello, toned arms!), and helps with metabolism regulation. Bonus: No burpees required!
✅ Walking (Yes, Just Walking!) – If you can put one foot in front of the other for 120 minutes per week, congratulations! You’re already winning. Brisk walking lowers cortisol, improves insulin resistance, and keeps you moving without the crash.
✅ Yoga & Pilates – Not only does this give you an excuse to wear cute leggings all day, but yoga and Pilates also help with hormonal balance, stress reduction, and core strength. Plus, stretching = self-care.
✅ Low-Impact Cardio (Dancing, Swimming, Biking) – If it makes you happy and doesn’t leave you feeling like a zombie, it’s probably a winner. Fun movement = movement you’ll actually do!
Moving Through the Fatigue
PCOS fatigue is real, and sometimes, the only workout you feel capable of is lifting your coffee cup to your lips. But here are a few ways to push through without pushing yourself over the edge:
💡 Set a “Bare Minimum” Goal – Instead of forcing yourself into a one-hour workout, commit to 5-10 minutes of movement. If you feel good, keep going! If not, at least you moved a little.
💡 Find an Accountability Buddy – Because ghosting your own workout plan is way too easy. Having a friend, trainer, or even a fun fitness app can help you stay on track.
💡 Listen to Your Body (But Not Its Excuses) – If your body is saying, “I’m exhausted,” rest. But if it’s saying, “I just don’t feeeeel like it,” try moving anyway. Even gentle stretching or a 10-minute walk can boost energy.
💡 Laugh Through It – Seriously, put on your favorite ridiculous playlist, dance around your kitchen, or do some exaggerated stretches like a cartoon character. Movement doesn’t have to be serious—it just has to happen.
Final Thoughts
Ladies, you don’t have to train like an Olympian to feel strong and balanced with PCOS. The key is finding movement that works with your body, not against it. Some days, that’s weightlifting. Some days, it’s a nap (also valid). The goal? Move in ways that make you feel GOOD.
Now, go out there and conquer your workout—or at least take a victory lap to the fridge for some post-movement snacks. You earned it. 😉
Sources:
https://www.womenshealthmag.com/uk/fitness/workouts/a40036309/exercise-for-pcos
