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.
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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.
✔ 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.
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.
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
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.
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.
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.
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.
Exercise is just one piece of the puzzle—what you eat plays a huge role in managing PCOS symptoms and fueling your workouts.
✔ Aim for 20-30g of protein per meal (chicken, fish, tofu, eggs, Greek yogurt).
✔ Include protein snacks (nuts, seeds, boiled eggs, protein smoothies).
✔ Swap white bread/pasta for quinoa, oats, sweet potatoes, brown rice.
✔ Pair carbs with protein and healthy fats to avoid energy crashes.
✔ Include avocados, nuts, seeds, olive oil, salmon in your meals.
✔ Eat fermented foods (yogurt, kimchi, sauerkraut) for good bacteria.
✔ Increase fiber (veggies, berries, flaxseeds) to support digestion.
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
