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