Why Weight Training Is One of the Best Things You Can Do for PCOS

If you’ve ever wondered whether lifting weights is good for PCOS — the answer is a huge yes.

After over 12 years of coaching women with hormonal conditions, I can confidently say that weight training is one thing that benefits every type of PCOS when done right.

Whether you have insulin-resistant PCOS, adrenal PCOS, inflammatory PCOS, or post-pill PCOS, building strength can help you balance your hormones, improve your body composition, and feel empowered in your own skin.

Let’s dive into why weight training should be a core part of your PCOS management plan!

1. It Works for All PCOS Types — Without Making Symptoms Worse

Choosing the right exercise can feel overwhelming, but here’s the good news: weight training fits all PCOS types.

Unlike high-intensity cardio, which can spike cortisol or worsen fatigue, strength training can be tailored to your energy levels and goals.

Whether you struggle with blood sugar, stress, or inflammation — building muscle will help you support your hormones, metabolism, and recovery.

2. Boosts Insulin Sensitivity and Supports Hormonal Balance

Nearly 70% of women with PCOS experience insulin resistance.

Weight training helps your muscles absorb glucose more effectively, stabilizing blood sugar and reducing insulin spikes.

This supports better energy, reduced cravings, fewer mood swings, and a healthier hormonal environment overall.

(Need help with your PCOS workouts and nutrition? Check out my PCOS plans here!)

3. Helps with Long-Term Fat Loss (Not Just the Scale)

With PCOS, weight isn’t just about calories—it’s about hormones.

Weight training focuses on improving body composition, helping you build lean muscle and lose fat without stressing your system.

It’s a sustainable, powerful way to reshape your body while improving metabolism and insulin function.

4. Supports Better Nutrition Habits

Unlike intense cardio, weight training doesn’t cause extreme energy depletion.

After heavy cardio sessions, it’s common to experience uncontrollable hunger and cravings, leading to overeating.

With weight training, your hunger and blood sugar remain more stable, making it easier to stick to your nutrition goals.

(Need PCOS-friendly workouts you can start today? Follow my YouTube channel here — tons of free workouts waiting for you!)

5. Reduces Stress and Supports Mental Health

Weight training offers emotional strength as well as physical strength.

It helps regulate cortisol, improves mood, and builds resilience over time.

Instead of draining your energy, it recharges you, making it a cornerstone of PCOS stress management.

6. Strengthens Bones and Joints for Long-Term Health (Including Menopause Protection)

Women with PCOS are at higher risk of osteoporosis, inflammation, and joint issues.

Strength training helps protect your bone density and joint health, preparing your body not just for today—but for menopause and beyond.

This is about future-proofing your health while feeling strong and confident now!

7. Empowers You to Take Control Over Your Health

Weight training shifts your mindset from frustration to empowerment.

Every small win — lifting heavier, moving better — builds confidence.

It’s not just about how you look — it’s about reclaiming your body, your health, and your power.

Conclusion

Weight training is not just a fitness trend — it’s one of the most effective tools you have for managing PCOS, feeling better, and taking charge of your life.

If you’re ready to start but feel unsure where to begin, book a free consultation with me here — I’ll help you create a plan that feels achievable and exciting.

Want ready-to-go plans? Grab your PCOS training and nutrition guide here to start today!

Weight Training for PCOS: A Beginner-Friendly Guide to Getting Started

Why Weight Training Works for Every Type of PCOS

Whether you’ve been diagnosed with insulin-resistant, adrenal, inflammatory, or post-pill PCOS, weight training is one form of exercise that benefits every type — when done correctly.

It’s not about lifting the heaviest weights or pushing to exhaustion. It’s about using resistance to build muscle, support metabolism, and regulate hormones — all of which are typically out of balance in women with PCOS.

Unlike high-intensity cardio or long workouts that can spike cortisol (especially for adrenal or inflammatory types), strength training supports your body instead of depleting it.

And here’s the best part: you don’t need to go to a gym to get started. You can begin right at home, in your garden, or with a few simple tools.

What Is Weight Training (and Why It’s Different from Just Lifting Weights)?

Weight training means working against resistance to strengthen your muscles — but it’s not just about dumbbells.

You can use:

Your own body weight (e.g., squats, push-ups)
Resistance bands
Dumbbells or kettlebells
Gym machines
Even household items!

What matters most is how you move, not where you move.

Where to Start If You’re Completely New to Weight Training

1. Understand Where You’re At

Before you begin, assess your fitness level and your comfort zone.

Are you ready to join a gym? Or do you feel more confident starting at home?

2. Get to Know the Equipment

Resistance Bands: Great for beginners and gentle on joints.
Dumbbells: Choose adjustable dumbbells — they save space and money as you get stronger.
Chair or Step: Ideal for step-ups, dips, or support during exercises.
Gym Machines: If you’re at the gym, focus on full-body machines and ask for guidance on form.

3. Decide If You Need Guidance

Personal Trainer: The best option if you want tailored advice and faster results.
Online Programs & Videos: I have dozens of PCOS-safe workouts on my

YouTube channel to help you get started confidently.

Make sure whatever you choose aligns with your PCOS type and isn’t based on generic advice.

How to Build Your First Workout

Whether you’re training at home or in the gym, this 3-step structure works well:

1. Warm-Up (5–8 minutes)

Walk, march in place, or do gentle mobility drills.

2. Full-Body Strength (20–30 minutes)

Choose 1–2 lower body, 1–2 upper body, and 1–2 core exercises.

Start with bodyweight. Then gradually add resistance.

3. Cool Down (5 minutes)

Stretch, breathe, and let your body recover.

IMPORTANT: It’s Not About Quantity — It’s About Quality

You don’t need to do more — you need to do it better.

Learn proper form. Understand which muscle group you’re working.

Poor technique can lead to injury or wasted effort. This is your foundation!

Signs You’re Progressing (Without Needing the Scales)

You’re lifting heavier or doing more reps
You feel more energy through the day
Your sleep is deeper and more restful
You’re making better food choices naturally
You’re less bloated or irritable
Clothes fit differently — even if the scale doesn’t move
You’re more connected to your body and cycle

Tips for Sustainable Weight Training with PCOS

1. Understand Progressive Overload

Gradually increase reps, sets, or resistance over time to keep making progress.

2. Track Your Training

Use a notebook or app to log sessions and spot patterns.

3. Respect Your Recovery

Fatigue, poor sleep, or period-related symptoms? Lower intensity or take a rest day.

4. Don’t Overdo It

Especially in menopause or with adrenal/inflammatory PCOS — more is not always better.

5. Strength Training Helps Control Appetite

Unlike high cardio, it doesn’t spike hunger or lead to overcompensation the next day.

6. Stick to Full-Body Routines

Three sessions a week targeting your full body are better than trying to split days and burn out.

7. Adjust to Your Cycle

You might feel stronger during ovulation and more tired during menstruation. Adapt accordingly.

8. Ask for Support

Book a free consultation with me — I’ll help you build the right plan based on your PCOS type and your goals.

Want to Get Started?

Explore my PCOS Nutrition & Training Plans + Free Guide to begin your journey.

What Is Adrenal PCOS?

Adrenal PCOS is one of the lesser-known but increasingly recognised types of polycystic ovary syndrome. Unlike the more common insulin-resistant type, adrenal PCOS is driven by an overproduction of DHEA-S (dehydroepiandrosterone sulfate), a type of androgen produced by the adrenal glands, not the ovaries.

This overproduction is usually a response to chronic stress — physical, emotional, or even from overexercising. It’s not about poor diet or insulin spikes. Instead, it’s often seen in women who are very active, high-achieving, or under constant mental load. Think: busy professionals, students, or mums juggling it all.

According to a 2023 review in Frontiers in Endocrinology, around 20–30% of PCOS cases may have an adrenal component. And many of these women have normal insulin and testosterone levels — which is why adrenal PCOS often goes undiagnosed or misdiagnosed.

Understanding the root cause — stress and the HPA (hypothalamic-pituitary-adrenal) axis — is key to managing adrenal PCOS. It’s not about doing more. It’s about doing what works with your body, not against it.

Why Adrenal PCOS Is Often Missed

One of the biggest challenges with adrenal PCOS is that it’s easy to overlook — both by individuals and healthcare professionals. That’s because adrenal PCOS doesn’t always come with the typical red flags like high testosterone or insulin resistance.

Instead, the standout marker is elevated DHEA-S, and unless a doctor specifically tests for it, this type can be missed. Many standard PCOS panels don’t include DHEA-S, especially if the patient appears lean, active, and otherwise “healthy.”

The symptoms also mimic modern life stress:

Feeling wired but tired
Anxiety or irritability
Trouble falling or staying asleep
Irregular periods despite healthy diet and regular exercise
A tendency to overtrain and under-recover

If you’ve ever felt like you’re “doing everything right” — eating well, working out hard — but your body isn’t responding or is actually getting worse, adrenal PCOS might be part of the picture.

Recent studies, including a 2022 analysis in The Journal of Clinical Endocrinology & Metabolism, have called for more attention to adrenal markers in diagnosing and managing PCOS, especially in younger women or those without classic symptoms.

Exercise & Adrenal PCOS: What Works (and What Doesn’t)

When it comes to adrenal PCOS, not all workouts are helpful — and some can even make symptoms worse. That’s because this type is driven by chronic stress, and the body is already producing too much cortisol and DHEA-S.

High-intensity workouts like HIIT, bootcamps, spinning, or long-distance running can spike those stress hormones even more. While they might feel like you’re “working hard,” they often lead to inflammation, fatigue, and stubborn weight retention — especially around the belly.

From my experience working with women with adrenal PCOS for over 12 years, this is the most complicated and delicate PCOS type. It requires a full lifestyle review — not just a shift in exercise. Everything needs to follow a “not draining” approach:

Your training
Your work environment
The atmosphere at home
Your sleeping habits
Even the way you eat

Here’s what works best when it comes to movement:

2–3 sessions of strength training per week

(Focus on full-body workouts, moderate weights, low to moderate intensity)
Daily walking

(At least 3 x 10 minutes is a great start, especially spread out across the day)
1–2 restorative sessions per week

(Gentle yoga, Pilates, swimming, mobility work, or nature hikes — anything calming)
Plenty of rest and recovery

(Sleep and down-time are key to balancing adrenal function)

The aim isn’t to burn out — it’s to rebuild a healthy stress response and allow your body to shift out of survival mode.

Sample Weekly Training Plan for Adrenal PCOS

This plan supports your hormones and nervous system while helping you stay active, strong, and balanced.

Monday

Full-body strength workout (30–40 mins, slow controlled pace)
10–15 minute walk after lunch or dinner

Tuesday

Restorative yoga or gentle Pilates (20–30 mins)
2 x 10-minute walks during the day

Wednesday

Strength training (focus on lower body & core)
Short evening walk

Thursday

Swimming, mobility work, or a rest day
Light stretching or breathwork before bed

Friday

Full-body strength workout
Walk outdoors — aim for daylight and fresh air

Saturday

Nature walk or easy hike
Mindful recovery activity: journaling, reading, creative hobbies

Sunday

Full rest or gentle yoga/stretch session

Training Tips for Adrenal PCOS

You can follow this plan as is or adapt it based on your current physical ability, energy levels, and time availability.
The goal is not intensity, but consistency and recovery.
Track how you feel after each session — if you’re more tired, bloated, irritable, or anxious, it’s a sign to reduce the load.
Don’t compare your plan to others — adrenal PCOS needs a tailored, compassionate approach.
Use your training to regulate, not drain — think of your workouts as adding energy, not burning it.

Nutrition for Adrenal PCOS

When you’re dealing with adrenal PCOS, your body is often in a state of chronic stress. This affects your blood sugar, sleep, mood, and even digestion. So your nutrition needs to focus on stabilising energy, reducing inflammation, and supporting your nervous system.

1. Balance Your Blood Sugar

Eat every 3–4 hours — don’t skip meals.
Combine protein, fats, and complex carbs in every meal.
Example: eggs + avocado on rye toast or chicken + quinoa + olive oil-dressed salad.
Avoid relying on caffeine or sugary snacks to keep going — these spike cortisol.

2. Prioritise Protein

Protein supports hormone production and stabilises mood.
Aim for 20–30g per meal — this could be meat, fish, eggs, tofu, or Greek yoghurt.
Add a small protein snack mid-afternoon if energy drops.

3. Include Magnesium-Rich Foods

Magnesium calms the nervous system and supports sleep.
Include foods like pumpkin seeds, spinach, dark chocolate, almonds, and black beans.

4. Eat Warming, Nourishing Meals

From my experience, adrenal PCOS clients do well with warm, cooked meals over raw salads.
Soups, stews, roasted vegetables, and slow-cooked proteins support digestion and reduce stress load.

5. Gluten and Dairy — Yes or No?

Often with PCOS, you’re told to completely cut out gluten and dairy. But in my experience, this only makes sense if those foods actually cause issues for you.
Here’s how to figure that out:
- Exclude dairy for 5–7 days, then reintroduce it.
- If you notice bloating, fatigue, or digestive issues, it may be best to avoid it longer term.
- Do the same with gluten.
- If there’s no reaction, there’s no need to restrict it from your diet.

6. Hydration + Salt

If you feel dizzy or lightheaded when standing up, you may need electrolytes.
Add a pinch of quality sea salt to your water once a day, especially if you’re sweating or under pressure.

Lifestyle & Recovery for Adrenal PCOS

When it comes to managing adrenal PCOS, training and nutrition are just two parts of the puzzle. The way you live, work, and rest plays a massive role in how well your body responds — especially when cortisol is involved.

From my experience, adrenal PCOS is the most complex type. It’s not just about what kind of exercise you do — it’s about your whole environment: your workload, sleep, relationships, emotional pressure, and even your thoughts.

Here’s what to focus on:

1. Sleep Is Medicine

You need consistent, quality sleep to lower cortisol and support your recovery.
Aim for 7.5–9 hours.
Go to bed and wake up at similar times — even on weekends.

2. Stress Awareness

Stress isn’t just “feeling anxious.” It can be working long hours, rushing, negative self-talk, or even intense workouts.
Learn to identify your stress signals: fatigue, irritability, low motivation, digestive issues, poor recovery.
Build a few daily rituals to help you reset: meditation, journaling, baths, tech-free walks.

3. Nervous System Support

Include activities that activate the parasympathetic nervous system (“rest and digest”):
- Deep belly breathing
- Slow walks in nature
- Stretching or mobility work
- Listening to music or a calming podcast

4. Time Off Is Part of the Plan

Don’t overload your schedule. It’s okay to say no.
Build in real rest days, even from social obligations, if needed.

5. Emotional Health

Track your mood and energy throughout your cycle.
If needed, work with a therapist or coach to manage emotional stress and mental load — especially for high-achieving women who “push through everything.”

Want Help Creating Your PCOS Plan?

Every woman is different. That’s why I offer free consultations to help you figure out what will work for your body and your lifestyle.

You can book your free consult here:

www.justinatraining.com

Also, check out my YouTube channel where I post PCOS-safe workouts, beginner routines, and strength sessions tailored for women with hormonal imbalances.

Conclusion: Take the Gentle, Smart Road

Adrenal PCOS can be frustrating, especially if you’ve tried everything and nothing seems to help. But trust me — I’ve helped hundreds of women shift from exhaustion and overwhelm to clarity and strength.

Start small. Choose movement that supports your energy, not drains it. Focus on your lifestyle as a whole — your sleep, your environment, your nervous system.

You don’t need to push harder. You need to work smarter. Your body is not broken — it just needs the right support.

Understanding Insulin-Resistant PCOS: What You Need to Know

Insulin-resistant PCOS is one of the most common and well-researched types of polycystic ovary syndrome. It occurs when your cells become less responsive to insulin, a hormone that helps regulate blood sugar levels. As a result, your body produces more insulin than it needs, which can lead to weight gain, hormonal imbalances, and increased production of androgens (male hormones).

From my experience working with women with hormonal disorders for over 12 years, insulin resistance often goes undiagnosed for years. Many women are told to “just lose weight,” without understanding that their body is actually fighting against them due to this imbalance.

Studies show that up to 70% of women with PCOS have some form of insulin resistance, even if they are not overweight. That’s why this type of PCOS requires a targeted approach to exercise, nutrition, and lifestyle—not just general advice.

Symptoms & Diagnosis: Recognizing Insulin Resistance in PCOS

The symptoms of insulin-resistant PCOS often overlap with other PCOS types, but there are some key signs to look out for. These include:

Persistent fatigue, especially after meals
Cravings for sugar or carbohydrates
Difficulty losing weight, even with diet and exercise
Frequent skin tags, especially around the neck or underarms
Darkened patches of skin (acanthosis nigricans)
Irregular periods or absence of periods
Excess hair growth (hirsutism), particularly on the face or body
Mood swings or low mood

If these symptoms sound familiar, it’s worth getting tested. A combination of blood work (fasting insulin, glucose, HbA1c), as well as an oral glucose tolerance test, can help identify insulin resistance. Unfortunately, many women with PCOS are never offered these tests unless they specifically ask—so don’t be afraid to advocate for yourself.

Recent research (2023, Journal of Clinical Endocrinology & Metabolism) confirms that insulin resistance may be present even in lean women with PCOS, challenging the outdated belief that only those who are overweight are at risk.

Exercise for Insulin-Resistant PCOS: What Works Best

Exercise is one of the most effective tools for managing insulin resistance—and the best part? It doesn’t need to be extreme. Consistency is what counts.

From working with many women with this PCOS type, I’ve seen that the best approach is a balanced, sustainable plan—not a high-stress routine that drains your energy or spikes your cortisol.

Here’s what I recommend:

Strength training 2–3 times per week: Building muscle helps your body use insulin more effectively. Full-body workouts using dumbbells, resistance bands, or gym machines are ideal.
Daily walking: Aim for at least 8,000–10,000 steps per day, ideally including short walks after meals. Post-meal movement helps lower blood sugar and reduce insulin spikes.
Mobility and recovery: Include yoga, Pilates, or stretching at least once or twice a week. These help reduce inflammation and support your nervous system.

One of the best things you can do for yourself is to work with a personal trainer who understands PCOS. Too often I see women being given generic “weight loss” programs filled with endless cardio and little structure. For insulin-resistant PCOS, this can backfire—leading to fatigue, frustration, and worse cravings. A knowledgeable trainer will help you build a realistic and sustainable plan that works with your body, not against it.

Here’s an example weekly routine:

Monday – Full-body strength workout
Tuesday – Walk + yoga
Wednesday – Strength or resistance band circuit
Thursday – Long walk or hike
Friday – Rest or mobility
Saturday – Strength workout or bodyweight session
Sunday – Gentle walk + prep for the week

Nutrition for Insulin-Resistant PCOS: Stabilising Blood Sugar

Nutrition plays a critical role in managing insulin resistance. It’s not about cutting out all carbs or following a strict fad diet—it’s about eating in a way that stabilises your blood sugar and supports hormone balance.

Here’s what I teach my clients:

Focus on whole, nutrient-dense foods: Build meals around protein, healthy fats, fibre, and complex carbohydrates. For example, grilled salmon with quinoa and roasted veg, or eggs with avocado and rye toast.
Balance your plate: Each meal should include:
- A lean protein (like chicken, fish, tofu, or eggs)
- A healthy fat (like olive oil, avocado, or nuts)
- A fibre-rich carb (like sweet potato, brown rice, or lentils)
- Vegetables—as many as you like!
Space your meals out: Try not to graze all day. Stick to three balanced meals and one snack if needed. This helps regulate your insulin response.
Be cautious with sugar and refined carbs: These spike insulin and increase cravings. It doesn’t mean you can never have them, but save them for special occasions and pair them with protein or fibre to reduce the impact.

A note on gluten and dairy: Many women with insulin-resistant PCOS are told to cut them out entirely. While this works for some, it’s important to find out what works for you. Try this approach:

Eliminate dairy for 5–7 days, then reintroduce it and watch for symptoms like bloating, fatigue, or skin breakouts.
Do the same with gluten.

If you don’t notice negative effects, you don’t need to exclude them! There is no one-size-fits-all approach.

If you need guidance creating a tailored plan, I offer personalised PCOS nutrition & training plans, plus a free PCOS guide via my online store.

Lifestyle Tips for Long-Term Success with Insulin-Resistant PCOS

Managing insulin-resistant PCOS goes beyond just diet and exercise. It’s about creating sustainable habits that support your hormones day in and day out. Here’s a deeper look at key strategies:

Review Your Environment

Take a moment to assess your surroundings. What in your daily routine adds stress or drains your energy?

At Home: Is your space cluttered or chaotic? Take 10–15 minutes each evening to tidy up and create a calming environment.
At Work: Can you adjust your schedule, take regular breaks, or organise your workspace to reduce stress?
Commute: If your daily commute is a source of anxiety, consider small changes. Could you walk part of the way to unwind? Listen to a calming podcast? Practice deep breathing?
Relationships: Have a look at your personal connections. Are there unresolved issues causing tension? Try having open, honest conversations about what’s on your mind. Holding onto stress affects cortisol, which directly impacts insulin sensitivity.

Manage Stress Levels

Chronic stress raises cortisol, which can worsen insulin resistance. Incorporate daily stress-relieving activities like journaling, deep breathing, or a gentle walk in nature. Consider setting aside 10–15 minutes every evening to unwind and disconnect from screens.
Prioritise Sleep

Poor sleep can increase insulin resistance and make it harder to control cravings. Aim for 7–9 hours of quality sleep per night. Create a calming bedtime routine: dim the lights, avoid screens an hour before bed, and consider magnesium or chamomile tea to wind down.
Stay Hydrated

Insulin resistance can lead to dehydration, making it harder for your body to regulate blood sugar. Drink water throughout the day and limit sugary drinks that can spike insulin levels. Herbal teas like green tea or cinnamon tea can also help stabilise blood sugar.
Track Your Progress, Not Just Your Weight

Instead of focusing solely on weight loss, track other markers of health:

Energy levels
Mood stability
Reduction in sugar cravings
Improved skin health
More regular menstrual cycles

Celebrate these wins as they are all signs of improved insulin sensitivity.

Work with a Specialist

Consider working with a coach, dietitian, or personal trainer who understands PCOS. A personalised plan can make a significant difference, especially when it comes to exercise selection and meal timing. If you’re unsure where to start, book a free consultation with me via my website.

Conclusion: Taking Control of Insulin-Resistant PCOS

Insulin-resistant PCOS can feel overwhelming, but with the right approach, you can manage symptoms, stabilise blood sugar, and regain control over your health. It’s not about drastic diets or extreme workouts—it’s about building a sustainable lifestyle that supports hormone balance.

Start with the basics:

Incorporate strength training 2–3 times a week to build muscle and improve insulin sensitivity.
Prioritise balanced meals with protein, healthy fats, and fibre to stabilise blood sugar.
Look closely at your daily environment and routines—reduce stress where you can, prioritise sleep, and make time for movement.

Remember, progress takes time, and every small step counts. If you’re unsure where to start or want a personalised plan, check out my PCOS training and nutrition plans, along with a free PCOS guide, available here. You can also book a free consultation via my website.

Post-Pill PCOS: How to Rebalance Your Body After Birth Control

For many women with PCOS, coming off birth control can be a challenging period. The synthetic hormones that once kept symptoms at bay are no longer present, and your body needs time to recalibrate. Understanding what to expect, how to support your body through nutrition and exercise, and the impact of stress can make this transition smoother. Let’s break it down.

What Happens to Your Body After Coming Off the Pill?

After stopping birth control, your body may take time to restart its natural hormone production. This period can last from a few months to a year, depending on various factors, including how long you were on the pill and your overall health.

Common Post-Pill PCOS Symptoms:

Irregular periods or amenorrhea
Acne flare-ups and oily skin
Hair loss or excessive hair growth
Unexplained weight gain or loss
Mood swings and heightened anxiety
Bloating, digestive issues, or food sensitivities

A 2021 study published in the Journal of Clinical Endocrinology & Metabolism found that women with PCOS are more likely to experience a resurgence of symptoms post-pill due to hormonal imbalances, particularly elevated androgens and insulin resistance.

From my experience working with women with hormonal disorders for over 12 years, the key to navigating this phase is to be patient and proactive. Your hormones need time to recalibrate, and the more you support your body with targeted nutrition, exercise, and stress management, the smoother the transition will be.

Nutrition for Post-Pill PCOS: Rebuilding Hormonal Balance

The pill can deplete vital nutrients like magnesium, B vitamins, zinc, and omega-3s. Replenishing these nutrients is essential to support hormone regulation, liver detoxification, and insulin sensitivity.

1. Nutrient-Dense Foods:

Leafy Greens: Spinach, kale, and Swiss chard for magnesium and folate.
Nuts & Seeds: Almonds, chia seeds, flaxseeds for zinc and omega-3s.
Lean Proteins: Chicken, turkey, tofu, and lentils to stabilize blood sugar and maintain muscle mass.
Colorful Veggies: Peppers, carrots, and beets to provide antioxidants and reduce inflammation.
Complex Carbs: Sweet potatoes, quinoa, and oats for sustained energy and fiber.

Research Insight:

A 2023 study in Nutrients showed that women who increased their intake of omega-3 fatty acids experienced a significant reduction in post-pill inflammation and insulin resistance.

2. Support Hormonal Detoxification:

After years on synthetic hormones, your liver needs extra support to clear out excess estrogen and toxins.

Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts (rich in indole-3-carbinol, which helps metabolize estrogen).
Liver-Supporting Herbs: Dandelion root tea, milk thistle, and turmeric can aid liver detoxification.
Hydration: Drink at least 2–3 liters of water daily to flush out toxins and support digestion.

3. Blood Sugar Management:

Unstable blood sugar can exacerbate hormonal imbalances, particularly in women with PCOS.

Protein at Every Meal: Include a source of protein in every meal to stabilize blood sugar and reduce cravings.
Low-Glycemic Carbs: Quinoa, barley, and sweet potatoes provide steady energy without spiking insulin levels.
Healthy Fats: Avocados, olive oil, and fatty fish to reduce inflammation and support hormone production.
Avoid Processed Sugars: Minimize refined sugars and simple carbs, which can trigger insulin spikes.

For tailored nutrition plans, check out my PCOS Nutrition Plans.

Exercise for Post-Pill PCOS: Rebuilding Strength and Stability

Exercise is a powerful tool for balancing hormones, reducing stress, and improving insulin sensitivity. However, after coming off the pill, your body might be more sensitive to stress, making it essential to avoid overtraining.

1. Start Slow and Steady:

2–3 Days of Strength Training: Focus on full-body workouts with lighter weights.
Daily Walks: 20–30 minutes at a moderate pace, ideally outdoors to reduce cortisol levels.
1–2 Sessions of Gentle Movement: Incorporate yoga, Pilates, or swimming for relaxation and joint support.

2. Listen to Your Body:

Pushing too hard can increase cortisol and worsen symptoms like fatigue, migraines, and bloating. If a workout leaves you feeling exhausted or inflamed, dial it back.

Research Insight:

A 2022 study in Frontiers in Endocrinology highlighted that moderate-intensity resistance training improved insulin sensitivity and reduced cortisol levels in women with PCOS, particularly those in the post-pill phase.

Explore my PCOS Training Programs to learn how to build a sustainable workout plan.

Stress Management: Creating a Calming Environment

Post-pill recovery is a stressful time, and managing cortisol levels is crucial. Stress can disrupt hormone balance, worsen insulin resistance, and increase inflammation.

1. Prioritize Sleep Quality:

Consistent Sleep Schedule: Go to bed and wake up at the same time each day.
Create a Calm Bedroom: Keep your room cool and dark, and limit screen time before bed.
Wind-Down Routine: Include a calming tea, like chamomile or lavender, to signal your body it’s time to rest.

2. Daily De-Stress Practices:

Breathwork: Practice deep breathing for 5 minutes before bed.
Gratitude Journaling: Write down three positive things each night to reframe stressful thoughts.
Nature Walks: 15–20 minutes in nature can significantly reduce cortisol levels.

Conclusion: Rebuilding Your Body Post-Pill

Coming off birth control can feel like stepping into uncharted territory. But with the right nutrition, exercise, and stress management strategies, you can successfully rebalance your hormones and regain control over your body.

Need more guidance? Explore my PCOS Programs or Book a free consultation.

Best Exercises for PCOS (Based on Your Type)

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.

Helpful Resources

Free PCOS-friendly workouts on YouTube

Justina’s YouTube Channel
Nutrition & training plans, plus a FREE guide

PCOS Products & Plans – JustinaTraining Shop
Book a free consultation

www.justinatraining.com

PCOS Training Plan: How to Fit Hormone-Friendly Workouts into Your Daily Life

Managing PCOS isn’t just about knowing what to do—it’s about finding ways to actually fit it into your lifestyle. Between work, family, and trying to have some kind of social life, it’s easy to put your health last. But from my 12+ years of working with women with hormonal disorders, I can tell you this: small, consistent changes make a huge difference.

In this article, I’ll show you how to weave PCOS-friendly movement into your everyday routine—no need for intense gym sessions or unrealistic schedules. Whether you’re just starting out or trying to get back on track, this approach works with your life and your hormones.

➡ Want a done-for-you PCOS training & nutrition plan?

Download it here: https://payhip.com/JustinaTraining

Why Lifestyle-Friendly Training Works Better for PCOS

One of the biggest mistakes I see women make is going from doing nothing at all and hoping things will improve magically, to suddenly hitting six workouts a week, cutting carbs, and pushing their bodies to the limit. It rarely works, and often leads to burnout, frustration, and feeling stuck.

When you have PCOS, your body responds better to consistency over intensity. That’s why integrating movement into your daily routine—without overwhelming yourself—is one of the most powerful things you can do. It helps regulate blood sugar, lowers stress hormones, and supports your cycle over time.

Daily movement should be your first step, and it works best when it’s spread throughout the day. It’s not just about ticking off 30 minutes of cardio in the morning and then sitting still for the next 10 hours. For PCOS, that approach doesn’t help much. What’s more effective is breaking it up—like three 10-minute fast walks during the day, especially around meals or between meetings. This keeps your blood sugar more stable and reduces inflammation naturally.

A Realistic Weekly Routine for PCOS-Friendly Movement

You don’t need a strict gym schedule or fancy equipment to manage PCOS—what you need is a repeatable routine that works around your life and your energy levels.

This plan works for all levels—beginners, intermediate, and advanced. The key is adjusting intensity, not the structure. If you’re new, start with bodyweight and slow walks. If you’ve been training for a while, add weights and increase tempo.

But one thing I always say:

Walking at least 10 minutes, three times a day is non-negotiable if you want results. It’s simple, free, and incredibly effective for blood sugar, energy, and hormone balance.

Here’s what a balanced week can look like:

Monday

→ 10-minute walk after each meal (3x/day)

→ 30-minute full-body strength workout (home or gym)

Tuesday

→ 10-minute fast walk in the morning, midday, and evening

→ 15-minute stretch or gentle yoga in the evening

Wednesday

→ Rest day or light 10-minute walk after lunch

→ Prioritise sleep and hydration

Thursday

→ Walks after each meal (3x/day)

→ 30–40 minute strength session (focus on lower body or total body)

Friday

→ Low-intensity cardio: 20–30 minutes walk, cycle or swim

→ 10–15 minutes mobility or foam rolling

Saturday

→ Longer walk or outdoor activity (hike, park walk, gentle jog)

→ Optional: short core or bodyweight circuit (15–20 min)

Sunday

→ Full rest day or yoga/stretching

→ Meal planning or prep to support the week ahead

➡ Want this structure mapped out for you?

Grab my PCOS-friendly training & nutrition plans here:

https://payhip.com/JustinaTraining

How to Match Your Nutrition with Your PCOS Training Routine

Exercise is only one piece of the puzzle. To really support your hormones, reduce symptoms, and feel your best, your nutrition needs to work with your training—not against it.

With PCOS, blood sugar stability is key. When your blood sugar is balanced, you’ll have fewer cravings, better energy, more stable moods, and a lower inflammatory load—all of which support hormone balance and fat loss.

Here’s how to start aligning your nutrition with your movement:

1. Build Your Meals Around Protein and Fibre

Each meal should include:

→ A good source of protein (chicken, eggs, Greek yogurt, tofu, fish, beans)

→ Fibre-rich carbs (vegetables, oats, sweet potato, berries)

→ Healthy fats (olive oil, avocado, nuts/seeds)

This combination slows digestion, keeps your blood sugar stable, and helps you feel full for longer.

2. Time Your Meals Around Movement

→ Eat a balanced meal 1–2 hours before strength training

→ After training, prioritise protein to support recovery (a meal or a shake)

→ Try walking after meals to reduce blood sugar spikes

Even a 10-minute walk after lunch or dinner can lower your insulin response and support fat loss.

3. Don’t Skip Meals—Especially Breakfast

Skipping meals can spike cortisol (your stress hormone) and lead to overeating later in the day. A protein-rich breakfast sets the tone for your energy, appetite, and focus all day long.

4. Be Consistent, Not Perfect

You don’t need a restrictive diet to manage PCOS. You need clarity, consistency, and a way of eating that works for you. That’s exactly what I help women create inside my PCOS programs.

➡ Ready for recipes, shopping lists, and meal guides tailored for PCOS?

Download your full bundle here: https://payhip.com/JustinaTraining

Bringing It All Together

Managing PCOS doesn’t have to mean intense workouts or complicated diets. The real key is finding a rhythm that works with your body, not against it.

When you pair strength training, daily movement, and blood sugar-friendly meals, your body starts to respond. You feel more in control. Your energy improves. Your symptoms reduce. And most importantly—you feel like yourself again.

You deserve a plan that’s built for your lifestyle, your hormones, and your goals—and I can help you create it.

➡ Download your PCOS-friendly training & nutrition bundle here:

https://payhip.com/JustinaTraining

PCOS Exercise: The Best Way to Move for Hormone Balance

When you have PCOS, exercise can feel confusing. Should you do cardio? Lift weights? Stretch? Do less? Do more?

After 12+ years working with women with PCOS and other hormonal conditions, I can tell you—it’s not about doing more, it’s about doing what’s right for your body.

In this article, I’ll walk you through the best ways to exercise for PCOS, how to avoid common mistakes, and how to build a routine that actually works with your hormones—not against them.

➡ Want a full PCOS training & nutrition plan?

Grab mine here: https://payhip.com/JustinaTraining

Why Exercise Matters for PCOS (And Why It’s Not One-Size-Fits-All)

Exercise is one of the most powerful tools for managing PCOS—but only when it’s done in a way that works with your hormones.

The right type of movement can help:

Improve insulin sensitivity
Regulate your cycle
Reduce inflammation
Boost energy and mood
Support sustainable fat loss

But here’s what most women don’t realise: not all PCOS is the same—and not all exercise is helpful.

For example, if you have adrenal PCOS, doing high-intensity interval training (HIIT), long cardio sessions, or anything that spikes your stress levels can actually make your symptoms worse. Why? Because adrenal PCOS is driven by elevated cortisol—and HIIT or intense cardio only adds fuel to that fire.

I’ve seen women train 6 days a week, eat “clean,” and still feel exhausted, inflamed, and stuck. Once we understood their PCOS type and shifted their training to support their adrenals—like walking, strength training, and restorative movement—their energy returned, their weight started to drop, and their cycles became more regular.

Knowing your PCOS type is step one to creating a workout routine that actually helps, not harms.

Best Types of Exercise for PCOS

When you’re working with your hormones—not against them—the goal isn’t to “do more,” it’s to choose the right kind of movement for where you are right now.

Here are the most effective forms of exercise for PCOS:

1. Strength Training

This is the foundation. Lifting weights or doing resistance-based workouts (even with just your bodyweight) helps increase lean muscle, improve insulin sensitivity, and boost metabolism—all of which are key for managing PCOS.

→ Aim for 2–3 sessions a week

→ Focus on compound movements like squats, lunges, push-ups, and rows

→ Rest is just as important as lifting—don’t skip recovery days

→ Need workout ideas? Check out my free PCOS-friendly strength workouts here:

https://youtube.com/@justinatriasovaite5685?si=O7XmU_CHHUsfh_Ri

2. Walking (Low-Intensity Steady-State Cardio)

Walking is underrated, but it’s one of the most effective tools for lowering cortisol, balancing blood sugar, and reducing inflammation.

→ Walk 10 minutes after meals to reduce insulin spikes

→ Break it up through the day: 10 minutes x 3 is better than one long session

→ Make it non-negotiable—this is your hormonal reset

3. Mobility, Yoga, and Mindfulness-Based Movement

Stress management is a huge piece of PCOS support. Gentle movement like yoga, Pilates, stretching, or even slow flow breathwork reduces cortisol and supports recovery.

→ Add this in 1–2x a week or at the end of your training days

→ Focus on deep breathing, flexibility, and slowing down

→ You’ll find restorative flow and mobility sessions on my YouTube too.

4. Short, Low-Impact Cardio (Only if It Feels Right)

Some women with PCOS (especially insulin-resistant types) may benefit from short bursts of cardio, but only if it doesn’t leave you feeling depleted. Think of things like a brisk bike ride, light jogging, or dancing—not punishing HIIT.

→ Keep it under 20 minutes

→ Always listen to your recovery—if you feel worse after, it’s too much

Not sure where to start?

I’ve created loads of free PCOS-friendly workouts you can follow right now.

Check them out here:

My YouTube Channel

And if you want personal guidance, I offer free consultations to help you get clear on the best exercise and nutrition approach for your body.

Book yours here: www.justinatraining.com

Common PCOS Workout Mistakes (That Could Be Holding You Back)

If you’ve been working out consistently but not seeing results, it’s not about working harder—it’s about working smarter. These are the most common mistakes I see when it comes to exercising with PCOS:

1. Doing Too Much HIIT or Cardio

High-intensity workouts and long runs might feel like the “go-to” for fat loss, but for many women with PCOS—especially those with adrenal or inflammatory types—they can actually raise cortisol, disrupt hormones further, and stall progress.

Instead: Swap HIIT for strength, walking, and restorative movement. Your body will thank you.

2. Inconsistent Movement

One great workout followed by four days of nothing won’t move the needle. Your body (and hormones) thrive on daily movement—even if it’s just a 10-minute walk.

Instead: Prioritise consistent, low-impact movement every single day.

3. Ignoring Recovery

More isn’t always better. Overtraining leads to fatigue, hormonal imbalances, and plateaus. Your muscles and hormones need rest to rebuild and reset.

Instead: Include 1–2 full rest days per week, or gentle mobility sessions like yoga or stretching.

4. Following Random Plans Online

Generic workouts aren’t designed for your hormones, your symptoms, or your life. What works for someone else could be working against you.

Instead: Follow a plan made for PCOS—or better, one tailored to your PCOS type.

Tip: You can download my complete PCOS training + nutrition plans (including a free guide) here:

https://payhip.com/JustinaTraining

Final Thoughts: PCOS Exercise Is About Support, Not Stress

If you’re navigating PCOS, remember this: your body isn’t broken—it just needs the right kind of support. Exercise can be one of the most powerful tools for regulating hormones, improving symptoms, and helping you feel more in control.

But it only works when it’s tailored to you.

Start with strength training 2–3 times per week, walk every day, prioritise recovery, and don’t underestimate the power of rest and mindfulness. And if you’re not sure where to begin, you don’t have to figure it out alone.

→ Explore my PCOS-friendly training plans, workouts, and nutrition guides here:

https://payhip.com/JustinaTraining

→ Or book a free consultation and let’s find the right path for your body:

www.justinatraining.com

PCOS Exercise: How to Build a Routine You Can Stick To

If you’ve been diagnosed with PCOS, you’ve probably heard that exercise is important—but what no one tells you is how hard it can be to stick to a routine when you’re dealing with fatigue, cravings, mood swings, and low motivation.

In this article, I’ll help you take the pressure off and show you how to build an exercise routine that’s simple, doable, and actually works for your body—even on low-energy days.

➡ Want workouts designed for PCOS?

Check out my YouTube channel: justina training workouts

➡ Need a full PCOS plan with training + nutrition?

Download it here: https://payhip.com/JustinaTraining

Why Consistency Matters More Than Intensity with PCOS

When you’re managing PCOS, it’s easy to think you need to “go hard” to get results—long workouts, intense classes, strict routines. But here’s the truth I’ve seen over and over again in 12+ years of working with women with hormonal imbalances:

Consistency beats intensity every time.

Your hormones respond best to stable, supportive routines. When you push hard one week and crash the next, your body doesn’t have the time or space to adapt. That stop-start pattern increases stress on your system, which makes symptoms like fatigue, cravings, and weight gain even worse.

Instead of going all in and burning out, the goal is to find a rhythm you can actually maintain—even on low-motivation days. That’s when your body starts to feel safe enough to change.

Start with Where You Are—Not Where You Think You Should Be

One of the biggest mistakes I see women with PCOS make is jumping into intense workout plans they find online or in a magazine—often designed for someone who’s already fit, energetic, and hormonally balanced.

If you’re currently sedentary or dealing with fatigue, that approach won’t just feel impossible—it can backfire.

You need to meet your body where it’s at right now.

If you’ve been sitting at a desk all day, struggling with motivation, or haven’t exercised in months, the best thing you can do is start small and build momentum. Even 10 minutes of walking, stretching, or gentle strength training makes a difference—because it’s consistent.

Your first priority should be to move every day in a way that feels manageable. Then, once your energy improves and your body feels stronger, you can layer in more structure and intensity.

That’s how we create real change—not through punishment, but through progression.

Daily Movement Is Non-Negotiable—But It Doesn’t Have to Be Complicated

When it comes to managing PCOS, daily movement is one of the most powerful tools you have. It helps balance blood sugar, reduce insulin resistance, lower inflammation, and boost your mood. But that doesn’t mean you need to commit to hour-long workouts right away.

Simple movement done consistently will always beat perfect plans done occasionally.

Start with walking. Stretching. A 10-minute strength or mobility session. The goal is to move your body every single day—even just a little.

And here’s something I’ve seen time and time again with my clients:

Once you build that habit of daily movement, everything else starts to fall into place.

Your cravings shift. You feel more motivated. You start naturally making better food choices—not because you’re forcing it, but because your body and brain are adjusting to the new routine.

Don’t start with high expectations. Start with habits.

Let your body earn the right to do more by giving it consistency, not pressure.

Two Weekly PCOS Workout Plans: One for Beginners, One for the Experienced

No matter where you’re starting from, there’s a way to move your body that will support your hormones and help you feel better. Below are two routines—choose the one that fits where you are right now.

Routine A: For Beginners (Just Getting Started)

If you’ve been sedentary, struggling with motivation, or not sure how to start—this one’s for you. No gym, no fancy gear. Just simple movement to build momentum and trust with your body again.

Monday

→ Walk to work or get off 2 stops earlier

→ Evening: walk home or 10 min stroll after dinner

Tuesday

→ 3 x 10-minute walks (morning, lunch, evening)

Wednesday

→ Research or map out 1–2 walking routes for the weekend

→ Light stretching or breathwork in the evening

Thursday

→ Same as Monday—build walking into your commute or day

Friday

→ Repeat Tuesday: 3 x 10-minute walks

Saturday & Sunday

→ Long walk in nature (any pace)

→ Bring a friend, podcast, or just use it as “me-time”

Note: It doesn’t have to be a fast walk just yet. Focus on consistency over intensity. You can increase speed and duration over time.

Routine B: For Women Who Already Exercise

If you’ve got a training background but PCOS symptoms are stalling your progress, this balanced weekly plan will help you reduce stress on your system while still building strength and stamina.

Monday

→ Full-body strength (45 min)

→ Walk after dinner (10–15 min)

Tuesday

→ Low-impact cardio (bike/swim – 30 min)

→ Evening yoga or mobility (15 min)

Wednesday

→ Lower-body strength + glutes (45–50 min)

→ Hip + spine mobility (10 min)

Thursday

→ Active recovery: 3 x 10 min walks

→ Light breathwork or stretch

Friday

→ Upper-body strength (45 min)

→ Core + posture (15–20 min)

Saturday

→ Low-impact conditioning or circuit (30–40 min)

→ Optional: hike or active social time

Sunday

→ Full rest day or light stretching

→ Plan meals + movement for the week

Final Thoughts: It’s Not About Doing More—It’s About Doing What Works for You

Whether you’re just starting or already active, the most powerful thing you can do for your PCOS is to build a movement routine that actually works for your life and energy.

It’s not about perfection. It’s about consistency.

Start with daily movement, walk often, and strength train in a way that supports—not stresses—your body. Over time, your hormones will respond. Your cravings will shift. Your mood, energy, and body composition will follow.

→ Want simple, PCOS-friendly workouts?

Watch my free routines here:

https://youtube.com/@justinatriasovaite5685?si=O7XmU_CHHUsfh_Ri

→ Need a full PCOS plan with training and nutrition?

Download it here:

https://payhip.com/JustinaTraining

→ Or book a free consultation with me at: