Best Workouts for Women with PCOS to Boost Hormonal Health

Polycystic Ovary Syndrome (PCOS) is the most common hormonal problem among women of childbearing age (Jean Hailes Foun­da­tion, 2024). These women may not ovulate, have high levels of androgens, and have many small cysts on their ovaries. Also, they may have missed or irregular menstrual periods, excess hair growth, acne, infertility, and weight gain (Cleveland Clinic, 2023). But with the best workouts for women with PCOS, their condition will be controlled well.

This condition alters your hormones, energy levels, and mood, but the right fitness routine can turn the tables around (Tyler, 2022). Are you ready to reclaim control of your health? Let’s talk about exercises, the reasons and routines that can combat hormonal imbalances in overweight women with PCOS. Also, you will have fun and get practical advice. So, discover the best PCOS-friendly workout routine to balance hormones, lose weight, and improve your overall health.

Do you know that controlling your PCOS is like juggling a dozen things at once? These include insulin resistance, hormonal imbalance, inflammation, and more. The good part of this, is that exercise addresses all these issues at the same time (Tyler, 2022). Now let’s see how your workout routine will handle all these issues:

• Exercise improves your insulin sensitivity, helping to control blood sugar levels and reduce your PCOS symptoms. So, exercise can help in reducing your risk of diabetes. Therefore, go for insulin resistance exercises you enjoy. This will also reduce your symptoms of PCOS. So, go for these exercises.

• Regular workouts help to lower your testosterone levels, easing symptoms such as acne and hair growth. Exercises do these by increasing your endorphins while decreasing oestrogen and insulin. And some workouts for women with PCOS do it even better. So, go for PCOS exercise for hormone balance. You will enjoy your body and health.

• Chronic inflammation can worsen your PCOS. But physical activity combats it effectively. So, engage in a form of fitness routine, such as PCOS exercise and you will see the difference. Many people work out regularly, improve their health. This means, there are fitness programs that will help.

• Women with PCOS usually suffer from hormonal imbalances and the associated symptoms. They may have depression, which can be controlled by exercise due to the release of endorphins (happy hormones). So, try some of the best workouts for women with PCOS for improved mood.

• When you have PCOS, trying to lose weight might be discouraging. You can lose weight by engaging in daily exercise that you love. Hence, do some designated exercises to boost hormonal health. Also, you can benefit from the best fitness routine for PCOS, and lose weight easily.

• Exercise can promote restful sleep by reducing snoring, sleep apnoea, and other issues that are usually caused by obesity. Sleeping well is also important when you want to burn belly fat. So, you can do PCOS belly fat reduction workouts that also promote sleep. This mean, sleep is a most.

• Overweight women with PCOS are more likely to have elevated cholesterol. This bad fat can be decreased with exercise and a good diet. Even when you have fat midsection, you can benefit from PCOS belly fat reduction workouts. So, you need to control your cholesterol to make the difference.

• High blood pressure and cardiovascular disease are both more likely in overweight women with PCOS. This means, you have to do something about your weight. This is because, burning your body fat reduces the chances of these conditions. So, your heart’s health will improve with exercise (Aster DM Healthcare, 2024).

Not all workouts are rated equal when it comes to PCOS in overweight women. Some exercises are more PCOS-Friendly than others. Now we are going to discuss some of them. So, here are some top workouts for women with PCOS:

Building muscle increases your resting metabolic rate and improves insulin sensitivity. So, you should start with body-weight exercises like squats, lunges, and push-ups. Then you graduate to dumbbells or resistance bands. It is advised to engage in at least 30 minutes of exercise for PCOS treatment. This includes aerobic physical activity, each day (Aster DM Healthcare, 2024). Always include strength training for PCOS in your fitness journey.

Activities like walking (such as walking your dog), cycling, or swimming are gentle on the joints. They can help to improve your cardiovascular health without stressing your body. So, there are specially designed low cardio workouts for PCOS weight loss that you will enjoy.

This involves short bursts of intense activity followed by rest periods. HIIT can help regulate insulin levels and torch calories. And try to keep sessions under 30 minutes to avoid overtraining. SO, Interval training is a means to exercise at various intensities. But, this is not always to your maximum heart rate as you would with HIIT (Aster DM Healthcare, 2024).

Yoga reduces stress (which can increase your PCOS symptoms), improves flexibility, and balances your hormones. You may include yoga exercises as a mind-body workout. This will not only burn your calories, but also lower your stress levels (Aster DM Healthcare, 2024). So, there is a yoga for PCOS symptoms you can do.

This low-impact exercise strengthens your core, improves posture, and enhances your flexibility. And these are all beneficial for PCOS management. So, women with this condition will enjoy their moves. Hence, pilates will be good for you if you have PCOS. Just try them and see the outcome.

It is important to get a beginner-friendly plan to get you started. This will make you to embrace your workouts with ease. So, let’s see how you can schedule your fitness journey to cope well:

• First Day: Strength Training: On the firts day, do 3 sets of body-weight squats and repeate them 12 times. Also perform 3 sets of modified push-ups with 10 repetitions. Then, follow this with 3 sets of dumbbell rows with 12 repetitions per arm. You can also add 30 seconds of plank hold and repeat twice. You must not do all of them a day; just do as much as you can; even if it is one of them.

• Second Day: Low-Impact Cardio: Do 30 minutes of brisk walking or cycling can help you remain fit and control your symptoms.
• Third Day 3: Yoga: Try poses like Child’s Pose, Cat-Cow, and Warrior II for relaxation and strength.
• Fourth Day: HIIT: Do 20 seconds of jumping jacks, 40 seconds of rest (repeat 8 times). Perform 20 seconds of mountain climbers, 40 seconds of rest (repeat 8 times)
• Fifth Day: Pilates or Light Stretching: Focus on core work and flexibility on this day.
• Sixth Day: Active Rest: Take a leisurely walk or do some light yoga. This kind of rest involves slight activity to help you recover gently from stress.
• Seventh Day: Rest Day: On the seventh day, you need to give yourself an adequate rest. You may even give yourself sometime to sleep well. Rest is crucial for recovery and hormone balance.

Maintaining an exercise routine can be difficult sometimes for anyone, especially with people suffering from PCOS. But involving fun activities and going for workouts you love can help make exercise enjoyable. So, try to get joy in what you do.

Before we jump into some fitness routines that will help you control your PCOS, let’s bust some myths. Some people have questions about best workouts for women with PCOS exercise:

Myth 1: You need to go hard with your exercise if you want result.
Reality 1: Women on PCOS workouts should maintain their fitness program. But, it should not go to the extreme. This is because, overdoing it can spike your cortisol levels. And this can lead you to more stress. So, take it easy on yourself.

Myth 2: A cardio workout is the only way you can lose weight.
Reality: You should know that strength training and low-impact exercises can be just as effective, if not more, for managing your PCOS symptoms. Also, if you do muscle-strengthening activities on two non-consecutive days per week you can lose weight (Jean Hailes Foun­da­tion, 2024).

Myth 3: Exercise will fix your PCOS completely without the need for other remedies.
Reality 3: While fitness helps you significantly, PCOS is a complex condition that requires a multifaceted approach. This includes the use of diet and stress management to control your symptoms.

Set Realistic Goals: Your target should be on progress and not on perfection. So, celebrate all small victories, like completing a week of workouts or holding a plank for 10 more seconds.

Find Your Tribe: Join online or in-person fitness groups for women with PCOS. When other women share their experiences and how they are coping with their situation your journey will be made easier. You can also find a partner who you are going to exercise with.

Track Your Progress: Plan of how to measure your success as you exercise on a daily basis. So, you can keep a journal of your workouts and how you feel afterward. When you see improvements, you will be motivated. This means, you can track your progress by using fitness trackers, taking progress photos, and taking your body measurements. Also, you can pay attention to how you feel (Result Sport, 2024).

Reward Yourself: Don’t forget to reward yourself regularly. This may be like treating yourself to new workout gear or having a relaxing bath. Even a binge-watch session of your favourite show can be a reward.

Be Kind to Yourself: Remember, it’s okay to have off days. PCOS is unpredictable, and listening to your body is part of the process. So, there will be some days that you will not feel like exercising. So, it is okay to have rest on these days.

The key to controlling your PCOS is creating a sustainable fitness routine that works for your body and your life. Whether you are lifting weights, flowing through yoga poses, or simply walking around the block, every step counts. So, lace up your sneakers, grab a water bottle, and make some moves and stretches.

• Aster DM Healthcare (2024). Exercise For PCOS: Best Plan, Types of Exercise, and Effects. Retrieved January 4, 2025, from https://www.asterdmhealthcare.com/health-library/exercise-for-pcos#

• Cleveland Clinic (2023). Polycystic Ovary Syndrome (PCOS). Retrieved January 4, 2025, from https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos

• Jean Hailes Foun­da­tion (2024). PCOS and physical activity. Retrieved January 4, 2025, from https://www.jeanhailes.org.au/resources/pcos-and-physical-activity

• Result Sport (2024). PCOS Workout Plan That You’ll Love to Follow. Retrieved January 4, 2025, from https://resultsport.com/pcos-workout-plan-that-youll-love-to-follow/

• Tyler, O (2022). How exercise can help with PCOS. Retrieved January 4, 2025, from https://www.nuffieldhealth.com/article/how-exercise-can-help-with-pcos

Author: Ikenna Nathan Ojiegbe. Date First Published: 5th January, 2025. Date Last Updated: 21st November, 2025

Disclaimer:
The information is for the purpose of education only. It does not assess individual needs and does not constitute personal advice, hence, should not replace professional consultations with your health care practitioner or trainer. This information should not be used to make health related diagnoses or to treat any health problems. Consult with your health care provider before depending on any information in this article or on this website.