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.

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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
  

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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.

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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.

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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.

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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.

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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
  

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

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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.

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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:

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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

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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:

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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.

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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.

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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.

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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

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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

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:

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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

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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

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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.

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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:

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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.

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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.

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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.

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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.

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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

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.

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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.

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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:

www.justinatraining.com

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, often making weight management, energy levels, and overall well-being a challenge. The right exercise plan can be a game-changer, helping to balance hormones, improve insulin sensitivity, and boost metabolism. But not all workouts are created equal—doing the wrong type of exercise can actually make symptoms worse.

For the past 12 years, I’ve been working with women who struggle with hormonal disorders like PCOS, helping them find the best training and nutrition strategies for their bodies. In this guide, I’ll share a science-backed PCOS training plan designed to work with your hormones, not against them. Plus, in the video below, I’ll break down exactly how to structure your workouts for long-term success.

➡ Want a ready-made PCOS training & nutrition plan? Get yours here: https://payhip.com/JustinaTraining

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Why Exercise is Crucial for PCOS

Many women with PCOS struggle with symptoms like weight gain, fatigue, and insulin resistance, but the right type of exercise can make a huge difference. The key is to train in a way that supports your hormones rather than stressing your body further.

From my experience working with women who have PCOS, I’ve seen massive improvements once they start exercising the right way. Their energy levels increase, their cycles become more regular, and they finally feel in control of their bodies again. But the secret isn’t just to exercise—it’s about training smart.

How the Right Workouts Help PCOS:

✔ Improves Insulin Sensitivity – Strength training and moderate cardio help your body use insulin more effectively, reducing blood sugar spikes and cravings.

✔ Balances Hormones – The right workouts can lower excess androgens (male hormones) and support better menstrual cycle regulation.

✔ Reduces Inflammation – Chronic inflammation is common in PCOS, and movement helps lower it, improving overall health.

✔ Boosts Metabolism – A well-structured training plan can help maintain a healthy weight without extreme dieting or excessive cardio.

One thing I always remind my clients: too much high-intensity exercise or overtraining can actually make symptoms worse by increasing cortisol (your stress hormone). That’s why this training plan focuses on a balanced approach—one that works with your body, not against it.

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The Ideal PCOS Training Plan

If You’re a Beginner: Start Slow & Build Up

If you’re just starting out, don’t feel pressured to do intense workouts right away. From my experience, the best approach is to start with:

✔ 2 strength training sessions per week – Focusing on full-body movements to build strength gradually.

✔ Daily light cardio (walking, cycling, swimming) – Helps with insulin sensitivity and reduces stress.

✔ Mobility & mindfulness practices (yoga, stretching, deep breathing) – Supports recovery, reduces cortisol, and improves overall well-being.

Once you feel stronger and more confident, you can increase the intensity and frequency of your workouts.

If You’re More Advanced: Balanced Training for PCOS

For those who already exercise, here’s an ideal structure that supports hormonal health:

✔ Strength Training – 3 to 4 Times a Week

• Focus on compound movements (squats, deadlifts, push-ups).

• Use dumbbells, kettlebells, or resistance bands.

• Progressive overload—gradually increasing weights to build strength.

✔ Cardio – But Not Too Much!

• Low-Intensity Steady State (LISS) – Walking, cycling, or swimming for 30-45 min, 3-5 times a week.

• Moderate-Intensity Intervals – Short bursts of effort (e.g., jogging for 1 min, walking for 2 min).

• Tip: If you love HIIT, keep it short (15-20 min, max 2 times a week) and prioritize recovery.

✔ Recovery & Stress Management – Non-Negotiable

• Yoga or stretching (1-2 times a week) to support relaxation and flexibility.

• Prioritizing sleep—at least 7-8 hours per night to balance hormones.

• Rest days to allow muscle repair and prevent burnout.

➡ Want a structured PCOS workout plan? Get my full guide here: https://payhip.com/JustinaTraining

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Common Mistakes to Avoid When Training with PCOS

1. Overtraining – More Isn’t Always Better

Many women think they need to exercise every day to see results. But with PCOS, too much high-intensity training can spike cortisol, leading to more inflammation, fatigue, and weight retention.

✔ Better approach: Focus on quality over quantity—strength train 2-4 times a week, mix in light cardio, and prioritize recovery.

2. Doing Too Much Cardio & Not Enough Strength Training

Endless cardio won’t fix PCOS symptoms—it can actually make them worse. Long, intense sessions increase stress hormones and don’t improve insulin resistance effectively.

✔ Better approach: Strength training is key! Prioritize building muscle to boost metabolism and improve hormone balance.

3. Ignoring Recovery & Stress Management

PCOS is closely linked to stress, and too much exercise without proper recovery can make symptoms worse.

✔ Better approach: Schedule rest days, incorporate yoga or deep breathing, and get 7-8 hours of sleep each night.

4. Not Eating Enough to Support Training

Under-eating—especially after workouts—can slow metabolism and worsen insulin resistance.

✔ Better approach: Eat balanced meals with protein, healthy fats, and fiber to support muscle recovery and hormone balance.

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Nutrition for PCOS Training

Exercise is just one piece of the puzzle—what you eat plays a huge role in managing PCOS symptoms and fueling your workouts.

1. Prioritize Protein for Blood Sugar Balance

✔ Aim for 20-30g of protein per meal (chicken, fish, tofu, eggs, Greek yogurt).

✔ Include protein snacks (nuts, seeds, boiled eggs, protein smoothies).

2. Choose Smart Carbs—Not Low-Carb Diets

✔ Swap white bread/pasta for quinoa, oats, sweet potatoes, brown rice.

✔ Pair carbs with protein and healthy fats to avoid energy crashes.

3. Eat Healthy Fats for Hormonal Health

✔ Include avocados, nuts, seeds, olive oil, salmon in your meals.

4. Support Gut Health for Better Hormone Balance

✔ Eat fermented foods (yogurt, kimchi, sauerkraut) for good bacteria.

✔ Increase fiber (veggies, berries, flaxseeds) to support digestion.

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Final Thoughts + Watch the Video

Managing PCOS isn’t about exercising more or eating less—it’s about training and fueling your body the right way.

📌 Watch this 2-minute video where I break down the key points: https://youtube.com/shorts/EToQUKpoFV8?si=w9x1FKEkzwqr_asi 

➡ Want a structured PCOS training & nutrition plan? Get my guide here: https://payhip.com/JustinaTraining

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