Best Exercises for PCOS (Based on Your Type)

Justina

April 24, 2025

How to Train Smarter, Not Harder

If you have PCOS and feel overwhelmed by all the conflicting advice about exercise—you’re not alone. Some say to lift heavy. Others say to do yoga or HIIT. But the truth is: the best exercise for PCOS depends on your PCOS type.

From over 12 years of working with women with hormonal disorders—including PCOS, endometriosis, PMS, and perimenopause—one thing is clear: you need to train in a way that supports your hormones, not stresses them out further.

Here’s how to tailor your workouts to your PCOS type for better results, less burnout, and long-term success.

1. Insulin-Resistant PCOS

This is the most common type. It’s linked to blood sugar instability, weight gain, cravings, and fatigue.

What works best:

Strength training and steady movement throughout the day.

Best exercises:

Full-body strength training (2–3x/week): Focus on large compound lifts like squats, deadlifts, rows, and presses
Walking daily: Especially after meals to regulate blood sugar
Gentle mobility or yoga to reduce cortisol and support recovery
Low-impact cardio like cycling, incline treadmill walks, or swimming

Avoid:

Chronic cardio or high-volume HIIT
Overtraining with minimal recovery
Restrictive or crash dieting alongside intense training

2. Adrenal PCOS

This form is stress-driven. Women with adrenal PCOS usually have high DHEA-S but normal testosterone and LH.

From my experience, many women with this type feel wired but tired, anxious, and fatigued. HIIT is absolutely a no-go here—it often makes things worse.

What works best:

Strength training is still effective—just avoid anything too intense or frequent
Walking outdoors to calm the nervous system
Yoga, breathwork, or foam rolling for recovery
Mobility and restorative work to reset the nervous system

Avoid:

Daily HIIT or fasted cardio
Ignoring signs of fatigue, anxiety, or poor sleep
Workouts that leave you feeling depleted, shaky, or stressed

Pro tip: If you’re gaining weight or feeling worse from your workouts, it’s likely because the style is too stressful. Your body needs to feel safe to make progress.

3. Inflammatory PCOS

Driven by chronic inflammation, this type often shows up with fatigue, digestive issues, brain fog, joint pain—and headaches around menstruation, which I’ve seen quite often in clients.

This is a sign to train gently and strategically, especially around your period.

What works best:

Full-body strength workouts (2–3x/week) with moderate intensity
Walking daily—gentle, steady movement is highly anti-inflammatory
Mobility and posture work for joints and circulation
Stretching, slow flow yoga, or breathwork—especially around menstruation

Avoid:

Training through inflammation or headaches
Intense, high-impact exercise without recovery
Overlooking rest as part of your routine

Pro tip: Gentle movement during flare-ups leads to faster recovery. Train smart and your body will thank you.

4. Post-Pill PCOS

This occurs when symptoms flare after coming off the pill. Cycles may disappear or become irregular, and acne, hair loss, or fatigue can follow.

This is a rebalancing phase, and your body needs support—not punishment.

What works best:

Full-body strength training (2–3x/week) to stabilise hormones and support metabolism
Walking and cycle syncing—light cardio or stretching during your luteal/menstrual phase
Mobility and core stability to rebuild your natural rhythm
Daily movement habits: walk, stretch, recover

Avoid:

Jumping straight into extreme weight loss routines
Training through fatigue
Pushing before your natural cycle has returned

Pro tip: Post-pill recovery is an opportunity to build your body back up. Stay consistent and focus on quality movement.

Conclusion: Know Your Type, Move Smarter

Not all PCOS is the same—and your training shouldn’t be either.

Whether you’re dealing with insulin resistance, chronic stress, inflammation, or post-pill symptoms, you can train effectively with the right approach.

Movement is medicine—when it’s tailored to your body.