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.

• 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.

• 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.

• 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.

• 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.

• High blood pressure and cardiovascular disease are both more likely in overweight women with PCOS. So, your heart’s health will improve with exercise (Aster DM Healthcare, 2024).

Not all workouts are rated equal when it comes to Polycystic Ovary Syndrome in overweight women. Some exercises are more PCOS-Friendly than others. So, here are some top workouts for women with PCOS:

Building muscle increases your resting metabolic rate and improves insulin sensitivity. Start with body-weight exercises like squats, lunges, and push-ups, and graduate to dumbbells or resistance bands. It is advised to engage in at least 30 minutes of exercise for PCOS treatment, such as 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.

Short bursts of intense activity followed by rest periods can help regulate insulin levels and torch calories. Keep sessions under 30 minutes to avoid overtraining. Interval training is a means to exercise at various intensities, though 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 that can not only burn 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, which are all beneficial for PCOS management.

Here’s a beginner-friendly plan to get you started in a fitness journey that will help you cope with Polycystic Ovary Syndrome:

• First Day: Strength Training: This involves doing body-weight squats (3 sets of 12 repetitions), modified push-ups (3 sets of 10 repetitions), dumbbell rows (3 sets of 12 repetitions per arm), and plank hold (30 seconds, 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, it is okay.

• 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 you continue and 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 and it should not go to the extreme. Overdoing it can spike your cortisol levels, which can lead you to more stress.

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, including 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. You can keep a journal of your workouts and how you feel afterward. When you see improvements, you will be motivated. 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. Also, you may have some symptoms that may not allow you to continue. 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’re 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. First Published: 5th January, 2025. Last Updated: 21st March, 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.