Polycystic ovary syndrome (PCOS) is a complex hormonal condition that throws so much out of balance. It can disrupt your energy, your skin, your periods, and yes, even how your body responds to exercise and weight loss.
One of the biggest roadblocks? Insulin resistance. It’s at the root of many PCOS symptoms and makes weight loss feel nearly impossible, even when you’re following a healthy diet and doing all the “right” things. That’s why simply cutting calories or hitting the gym with high-intensity exercises isn’t always the answer.
If you’ve ever felt like your workouts aren’t working, you’re not alone. And you’re not crazy! For women with PCOS, the type of exercise routine you choose matters just as much as how often you do it.
In this blog post, I’m walking you through what an actual PCOS-friendly workout routine looks like. These movements can help support your hormones, improve insulin sensitivity, and actually help you lose weight. The best part? They won’t send your body into stress overload.
So grab your cutest workout set (because yes, we still want to feel cute!) and let’s dive in. It’s time to finally figure out what can really work for Cysters in terms of movement and reducing PCOS symptoms.
PCOS Workout Routine: Best Exercises for Hormone Balance
We’ve all heard that regular physical activity is key to long-term health. However, when you have PCOS, the type of movement you choose matters just as much as doing it consistently. Your gym teacher might’ve pushed high-intensity interval training (HIIT) or intense cardio workouts, but those one-size-fits-all routines don’t work for Cysters. In fact, they can actually make your symptoms worse!
When your hormones are already out of balance, the wrong kind of exercise can leave you feeling drained, inflamed, and more frustrated than ever. That’s why it’s so important to learn about the right types of exercise for PCOS. Knowing what works helps you build an exercise routine that actually supports your hormones, rather than working against them.
I’ll break down exactly how to structure your PCOS exercise routine to reduce symptoms, improve insulin sensitivity, and help your body burn fat in a sustainable, gentle way. Healing your hormones from the inside out starts here.
Can You Work Out with PCOS?
Yes, you can absolutely work out with PCOS—and honestly, you should! But here’s the catch: not all workouts are created equal, especially when it comes to healing your hormones. It’s not just about burning calories or sweating it out. It’s about choosing movement that supports your body, not stresses it out.
Exercise can be a total game-changer for Cysters. It can improve mental health, ease anxiety and depression, support weight loss, and even help reverse PCOS naturally. However, the key is to stick to moderate-intensity workouts that are gentle on your hormones. Pushing your body too hard with intense routines can actually backfire by raising cortisol levels and triggering inflammation—two things we definitely don’t want.
The good news? You can feel energized, strong, and in control of your symptoms with the right workout plan. By the end of this post, you’ll know exactly which exercises are best for PCOS. Most importantly, you’ll be able to build a sustainable PCOS workout plan that helps you hit goals and heal naturally.
What Are the Benefits of Exercise for PCOS?
Improves Insulin Sensitivity
One of the biggest root causes behind hormone imbalances and stubborn PCOS symptoms is insulin resistance. This is when your body struggles to process glucose (sugar from food) properly. Instead of using it as energy, it stores it as fat, especially around your belly. Not only does this make weight loss feel impossible, but it also keeps your blood sugar levels high, which can eventually lead to type 2 diabetes if left unchecked.
However, you’ll be glad to know that exercise is one of the most powerful ways to improve insulin sensitivity. Moving your body helps it use insulin more efficiently and keeps blood sugar levels stable. And when you build lean muscle mass, your insulin sensitivity and metabolism get a boost!
The more you target the root causes, like insulin resistance, the better you’ll feel and the faster your healing journey can progress.
Promotes Weight Loss
Since most Cysters are dealing with insulin resistance and inflammation, losing weight can feel like an uphill battle. And when the scale won’t budget, it can be really discouraging—especially when you’re doing all the right things. The truth is, even a 5-10% drop in body mass can make a huge difference in relieving PCOS symptoms.
That’s why PCOS-friendly workouts are so important. It’s not just about burning calories—it’s about supporting your hormones. The right kind of movement can help you improve insulin sensitivity, calm inflammation, and finally start seeing progress in your weight loss journey.
Reduces Inflammation
Chronic low-grade inflammation is one of the sneaky root causes behind so many frustrating PCOS symptoms—like bloating, fatigue, hormonal acne, abdominal pain, and stubborn weight gain. But the right kind of PCOS-friendly workouts can actually help lower inflammation and bring your hormones back into balance.
And when inflammation goes down? So does cortisol, which plays a major role in anxiety and weight retention. Once you calm that inflammation, your body can finally start to let go of the weight it’s holding onto. It’s all connected, and you do have the power to change it.
For more information on that stress hormone, check out my post: “How to Reduce Cortisol: PCOS Symptom Relief.”
Supports Regular Menstrual Cycles
The number one sign of PCOS? Irregular periods—or not ovulating at all. But moving your body consistently can help bring your cycle back on track. The right kind of exercise supports more regular ovulation, lowers those excess androgens (like testosterone), and helps balance out estrogen dominance. All of this sets the stage for your body to release eggs more consistently and bring your period back to a healthy rhythm.
What Are the Best Workouts for PCOS?
When it comes to PCOS-friendly workouts, the goal isn’t to push harder—it’s to work smarter. The best exercises are low-impact and done at a low to moderate intensity. This way, you avoid spiking cortisol and give your body the gentle support it needs to heal and thrive.
Walking
If you’re just getting started with movement, walking is your PCOS superpower. It’s low-impact, hormone-friendly, and incredibly effective. You could stroll around the blog, hop on a treadmill, or take a brief nature walk! Whatever you choose, just 30 minutes a day can make a significant difference in the way you feel.
Walking helps lower insulin resistance, supports weight loss, reduces your risk of chronic illness, and even soothes your nervous system when done outside. Bonus points if you can soak up some sunshine while you’re at it!
Yoga
Mind-body exercises, like yoga, are a total game-changer for Cysters. Not only does it help you build strength and flexibility, but it also calms your nervous system and brings those cortisol levels down. And that’s exactly what your hormones need!
Some of my favorite PCOS-friendly yoga poses? Mountain pose, forward fold, plank, child’s pose, and downward-facing dog. These moves support hormone balance by helping you build lean muscle mass and quiet your mind at the same time.
And where you choose to do yoga is entirely up to preference. You can sign up for a local class, or simply just press play on a YouTube Video at home! What matters most is that incorporating yoga into your PCOS workout routine is one of the best things you can do for your body.
Slow-Weighted Strength Training
One of the absolute best workouts for Cysters looking to lose weight and reverse their PCOS? Low-impact, slow-weighted strength training.
You can hit the gym, follow a personal trainer, or use resistance bands in your living room. Ultimately, slow-weighted strength training is that key ingredient for building lean muscle mass. And that’s huge for boosting your metabolism, improving insulin sensitivity, and supporting long-term weight loss.
The key is slow, controlled movements. Focus on your form, feel your muscles working, and take your time. You don’t need to lift heavy to see results. 5-pound dumbbells can totally do the trick when you stay consistent.
Not sure where to begin? I’ve got you! Head to The Cysterhood app for step-by-step slow-weighted workouts designed specifically for PCOS.
Pilates
You’ve probably seen Pilates popping up everywhere—and for good reason! This low-impact workout is one of the most effective ways to tone your body, improve flexibility, and support sustainable weight loss. All of these benefits in one workout? That’s a total win for Cysters.
But the benefits don’t stop there. Pilates also helps calm your nervous system, lower stress, boost your mood, and support hormone balance. That’s exactly what your PCOS body needs.
Whether you join a class at a local studio or follow along with a YouTube video at home, Pilates is an easy, accessible way to move your body with intention. No pressure, no burnout—just gentle, consistent progress.
Swimming
Ready to live out your childhood mermaid dreams? Swimming is one of the most effective workouts for managing PCOS. It’s low-impact, easy on your joints, and gives your whole body a gentle stretch while building strength.
You’ll also get your heart rate up without stressing your hormones. It’s a powerful way to support your metabolism and burn calories—without the burnout.
Whether you’re doing laps or just floating around, swimming is a feel-good way to move your body, boost your mood, and support your PCOS healing journey.
How to Plan a Workout Routine for PCOS
Create a weekly routine with different movements.
The secret to a PCOS workout routine that actually sticks? You have to enjoy it! And one of the easiest ways to stay consistent (without getting bored) is to mix it up throughout the week.
Here’s a hormone-friendly game plan:
- Do Pilates twice a week for flexibility and stress relief
- Strength train three days a week with slow, controlled movements
- Walk at least 30 minutes a day, five times a week—even better if it’s outside!
Changing up your workouts keeps things fun, keeps your body guessing (in a good way), and helps you stay motivated.
Avoid overtraining.
Yes, even something as healthy as working out can become harmful if you overdo it. When you push yourself too hard without enough rest, your body can get stressed out. And I think you know where I’m going with this… elevated cortisol, more cravings, and less frequent (or completely absent) periods. That’s definitely not the goal here!
So if your muscles are asking for a break, listen to your body! Take that rest day. Stretch. Go for a gentle walk. Do something that feels good. Rest isn’t a setback. It’s part of your PCOS healing journey.
Track your cycle (if you can).
When building your PCOS workout routine, one thing to keep in mind is your menstrual cycle.
I know—tracking can feel impossible when your periods aren’t consistent. But if your cycle is starting to regulate, this is a great way to sync your workouts with your body’s natural rhythm.
During the follicular phase (roughly days 6-14), your energy is usually higher. That’s your green light to try and “up” your usual routine. Think: strength training with slightly heavier weights, or moderate cardio like hiking or walking on an incline.
Then, during the ovulation and luteal phase (days 15-28), when energy naturally dips, go easier on your body. Practice slower movements like walking, yoga, or Pilates.
Your body works in cycles, and your workouts can too. When you move with your hormones instead of against them, you’ll feel stronger, more balanced, and more in tune with your healing.
Focus on low-impact, slow-weighted workouts.
I get it—it’s so tempting to jump into intense workouts or head out for a long run when you’re ready to get moving. We’ve been told forever that the harder the workout, the better the results.
But when you’re managing PCOS, that “go hard or go home” mindset can actually work against your hormones. High-intensity workouts can do more harm than good. After all, there’s a reason I included them in the list of worst exercises for PCOS!
That’s why it’s so important to stick with PCOS-friendly workouts—the ones that support your hormones, lower inflammation, and help you heal from the inside out. Your body deserves a workout routine that’s gentle, effective, and sustainable.
PCOS Friendly Workout Routine
Starting a PCOS-friendly workout routine can feel a little overwhelming, especially if you’re not sure where to begin. That’s exactly why I put together a go-to workout plan made just for Cysters like you.
And here’s the thing: you don’t have to follow it perfectly. This is your healing journey, and it’s not a one-size-fits-all approach. Feel free to adjust, mix it up, and find what truly works for your body.
What matters most? That you’re showing up for yourself and moving in a way that supports your hormones.
Working out can help ease PCOS symptoms—and leave you feeling stronger, inside and out!
There’s no one magic fix for PCOS. There is, however, a lot you can do to take control and start healing naturally. Whether you take targeted PCOS supplements, go gluten- and dairy-free, manage stress, or find a workout routine that works with your body—it all adds up.
Healing PCOS is all about building long-term habits that support your hormones. And trust me, the results are so worth it.
If you’re ready to feel strong, supported, and in control of your body again, it’s time to join The Cysterhood app. Inside, you’ll get access to PCOS-friendly workouts, recipes, and a whole community of women who get what you’re going through. We’re in this together, Cyster.