Best Exercises for PCOS: Full-Body Workouts That Actually Work

If you’ve been diagnosed with PCOS and feel overwhelmed by all the exercise advice out there—you’re not alone.

I’ve spent over 12 years helping women manage hormonal imbalances, and when it comes to PCOS, I’ve seen firsthand how the right kind of exercise can change everything—from mood and energy to insulin sensitivity and belly fat reduction.

But here’s the truth: not all workouts are PCOS-friendly. HIIT, endless cardio, and random Instagram routines can make symptoms worse—especially if you’re dealing with adrenal PCOS or high stress.

Instead, I focus on smart, strength-based full-body workouts designed to support your hormones—not fight them.

Why Full-Body Strength Workouts Work for PCOS

PCOS is rooted in hormonal imbalance—especially insulin resistance, inflammation, and often elevated cortisol levels. Full-body strength training is the most effective and sustainable way to improve these symptoms.

Here’s why it works so well:

• Targets multiple muscle groups in one session: This boosts metabolism and helps the body become more insulin-sensitive, even at rest.
  
• Increases lean muscle mass: Muscle helps regulate blood sugar and supports hormonal balance.
  
• Minimizes cortisol spikes: Unlike high-intensity workouts, strength training done right keeps stress hormones under control.
  
• Encourages recovery and rhythm: You don’t need to train every day. This gives your body time to adapt, recover, and reduce inflammation.
  
• Flexible and adaptable: It works whether you’re a beginner or experienced. You can start with just bodyweight and build from there.
  
• Supports consistency: These sessions are short, manageable, and easy to fit into busy lives—which is key for long-term success.
  

PCOS Full-Body Strength Workout – Beginner

Equipment: Bodyweight, resistance bands

Do 2 rounds. Rest as needed.

1. Bodyweight Squats – 12 reps
   
2. Glute Bridges – 12 reps
   
3. Wall Push-Ups – 10 reps
   
4. Bent-Over Rows with Band – 12 reps
   
5. Crab Walk with Resistance Band – 20 steps
   
6. Dead Bugs – 10 reps per side
   
7. Bird Dog – 10 reps per side
   

Finish with a short walk and 5 minutes of stretching.

PCOS Full-Body Strength Workout – Intermediate

Equipment: Dumbbells, resistance bands

Do 3 rounds with control and focus.

1. Goblet Squats – 10–12 reps
   
2. Romanian Deadlifts – 10 reps
   
3. Push-Ups – 8–10 reps
   
4. Renegade Rows – 8 reps/side
   
5. Glute Bridge March – 10 reps/side
   
6. Side Plank – 30 seconds/side
   
7. Bicycle Crunches or Mountain Climbers – 30 sec
   

Cool down with mobility and deep breathing.

Weekly PCOS-Friendly Workout Plan

Monday – Full-Body Strength

Tuesday – Walking + Core + Mobility

Wednesday – Full-Body Strength

Thursday – Low-Impact Cardio + Stretch

Friday – Optional Strength or Recovery

Saturday – Long Walk Outdoors

Sunday – Rest + Planning

Walking (3 x 10 minutes a day) is non-negotiable—it’s one of the simplest and most effective things you can do to regulate hormones, reduce insulin resistance, and manage inflammation.

PCOS Workout Tips for Results (Without Burnout)

1. Progressive Overload Is Key

This means gradually challenging your muscles over time. You can:

• Add more reps
  
• Increase weight
  
• Slow down your tempo
  
• Shorten rest between exercises
  

This helps you get stronger, fitter, and more resilient—without needing to constantly change your workout.

2. Train Smarter, Not Harder

PCOS already puts your body under stress. The goal is to train in a way that balances your hormones—not burns you out. Be consistent, not extreme.

3. Respect Recovery

Hormones love rhythm and rest. Take recovery days seriously—walk, stretch, hydrate, sleep.

4. Movement Over Intensity

If you can’t train, walk. If you can’t walk, stretch. Movement matters—even low-intensity options have benefits.

5. Form First, Always

Focus on quality reps. Good form protects joints, activates the right muscles, and builds strength that lasts.

6. Don’t Skip Meals Around Training

Support your workouts with balanced meals—especially protein and fibre. This improves recovery and stabilises blood sugar.

7. 

Match Workouts to Your Cycle (if applicable)

Lower the intensity when energy dips (like during your luteal phase or period), and push harder when you feel stronger.

8. Track Progress Holistically

You’re not just training for a flat stomach—you’re building energy, balance, confidence, and strength. Celebrate that.

Want Guided Workouts + Support?

• Download my PCOS-friendly training and nutrition plans, and get a free PCOS guide:
  
  https://payhip.com/JustinaTraining
  
• Follow along with me on YouTube for workouts designed specifically for PCOS:
  
  Justina Triasovaite – YouTube
  
• Not sure where to begin? Book a free consultation with me and let’s create a plan for your body:
  
  www.justinatraining.com