If you’ve been diagnosed with polycystic ovary syndrome (PCOS), then you know just how frustrating the symptoms can be. Weight gain, fatigue, bloating, mood swings… the list goes on. It’s no wonder so many Cysters feel too sluggish or unmotivated to stick to an exercise routine.
But here’s the truth: moving your body could be one of the most powerful ways to naturally reverse your PCOS. Physical activity can also help you lose weight, and that alone can make a huge difference in balancing hormones and reducing symptoms.
That said, not all workouts are created equal for those of us with PCOS. Because of how our hormones function, certain forms of exercise can actually do more harm than good. That doesn’t mean you have to cut out exercise altogether—you just have to find a routine that works for you.
That’s why I put together this blog post, to walk you through the types of workouts to avoid if you have PCOS. This way you can support your healing and feel your best while incorporating movements that work with your body—not against it. And once you’re done with this post, check out the best exercises for PCOS to know where to start!
5 Worst Exercises for PCOS That May Impact Progress
When you’re managing PCOS, every part of your daily routine matters—what you eat, the supplements you take, and yes, how you move your body. Because of hormonal imbalances our bodies don’t always respond the way they should. That means women with PCOS need to be intentional about how they care for themselves so they can truly get down to the root causes and heal their symptoms.
One key piece of that puzzle? Choosing the right workouts. The wrong type of exercise can actually make symptoms worse. Meanwhile, the right ones can help you feel stronger, more balanced, and on track toward your goals.
In this post, I’m breaking down the types of exercises Cysters should avoid. I’ll also explain why you should avoid these exercises and the impact they can have on your body and symptoms. You deserve to spend time and energy on movement that supports healing—not holds it back.
Can You Work Out With PCOS?
Absolutely—you can (and definitely should!) work out with PCOS. In fact, movement is one of the most powerful tools we have to naturally manage PCOS symptoms. But the type of workout matters big time.
My favorite forms of exercise for Cysters? Low-impact, slow-weighted exercises like strength training, yoga, Pilates, and resistance training. These workouts are gentle on your body, help keep cortisol levels in check, and still build the muscle you need to fire up your metabolism.
And here’s the thing: exercise plays a huge role in weight management, which can be a game-changer for your hormones. Just a 5-10% reduction in body composition can lead to noticeable improvements. You could even see symptoms like irregular cycles, cravings, and mood swings improve, which is a big deal!. So yes, the right kind of movement isn’t just good for you—it’s essential.
To learn more about exercise and PCOS, check out A Cyster & Her Mister’s episode “How to Work Out for PCOS Weight Loss.”
What Are the Benefits of Exercise for PCOS?
Improves Insulin Sensitivity
Did you know that about 80% of women with PCOS also deal with insulin resistance? That means your body has a harder time using glucose for energy, and instead, it stores it as fat. This often leads to stubborn belly fat, blood sugar crashes, and increased testosterone levels.
The good news is that exercise can help turn that around. When you move your body (especially with strength training), your cells become more sensitive to insulin. As a result, your body doesn’t have to pump out as much of it. You’ll have steadier blood sugar, more energy, and an easier time losing weight. Plus, building muscle revs up your metabolism—so you’re not just managing insulin resistance, you’re actively fighting it.
Reduces Stress and Cortisol
Women with PCOS often deal with higher levels of cortisol (AKA your stress hormone). And when cortisol stays elevated, it can trigger chronic inflammation, intense cravings, high blood pressure, mood swings, sleep issues, and stubborn belly fat (ugh).
The fix? Move your body in a way that calms your system instead of stresses it out. Moderate-intensity workouts like walking, strength training, yoga, and cycling are perfect for this. They help lower cortisol, reduce inflammation, support your nervous system, and give your mood a major boost.
Promotes Regular Periods and Ovulation
When you lower insulin and calm chronic stress with the right workouts, your body starts to shift. One of the biggest wins? More regular periods and a higher chance of ovulation.
Even if the scale doesn’t move much, many Cysters notice their cycles becoming more consistent after just a few months of steady, PCOS-friendly movement. Your hormones love that kind of support.
Don’t stress if the scale creeps up right before your period; it doesn’t mean your workouts aren’t paying off. Hormones fluctuate throughout your cycle, especially during ovulation, and that can cause temporary weight gain. Head to my blog post “Do You Gain Weight During Ovulation?” for the full breakdown.
Boosts Mood, Focus, and Mental Health
A lot of us Cysters deal with anxiety and depression—and it’s no surprise why. Between chronic low-grade inflammation, hormone imbalances, and body image struggles, it can feel like an emotional rollercoaster.
Fortunately for us, though, movement is a natural mood-booster! Exercise helps your body release serotonin and dopamine (your feel-good brain chemicals). It even boosts something called brain-derived neurotrophic factor (BDNF), which supports focus and brain health.
So, once you begin feeling more balanced mentally, that’s not just a bonus—it’s a major PCOS win.
Can Exercise Make PCOS Worse?
Exercise is a great tool to manage PCOS, but you have to be mindful of which workouts you’re doing. Some can be fantastic for symptom relief, while others actually worsen PCOS symptoms all around.
I know how frustrating it is to pour your time and energy into intense workouts. You think you’re doing the right thing, only to feel more tired, inflamed, or stuck. And with that, I also understand how frustrating it is to feel like you have to ditch your old routine just to start over again. But, think of it this way: You’re not starting over, you’re starting fresh.
And you’re not doing it alone! That’s exactly why I put together this blog post: to help you skip the trial and error and avoid the types of exercise that could be working against your PCOS healing.
How Does Exercise Make PCOS Worse?
It can spike cortisol levels.
If you’re doing a lot of higher-intensity workouts, you might be doing more harm than good for your PCOS. These intense sessions can spike your cortisol levels. And since most Cysters already struggle with elevated cortisol, that extra stress can send your body into overdrive.
I’m talking more inflammation, worsened insulin resistance, more anxiety, and your body staying stuck in fight-or-flight mode. Not exactly the healing environment your hormones need. For a deeper dive on this, check out my post “High Cortisol and PCOS: Everything You Need to Know.”
You can become dehydrated.
Intense workouts like hot yoga might sound like a good sweat session, but they can actually disrupt hormone levels. These types of workouts can lead to dehydration, which means your body loses essential minerals like magnesium and potassium.
And since most Cysters are already low in these minerals to begin with, pushing your body like this can make things worse. So, with the wrong workouts, you’re not supporting hormone balance—you’re draining the nutrients your body needs to thrive.
To fill those essential nutrient gaps, check out our MetaMulti Vitamin!
Overtraining can disrupt ovulation.
When you’re constantly pushing through intense workouts without enough rest, it can actually delay or even block ovulation. And what does that result in? Lower progesterone levels. And when progesterone drops, PMS systems—or even PMDD—can hit harder. Your body needs recovery just as much as movement, especially when you’re healing your hormones.
5 Exercises to Avoid When You Have PCOS
High Intensity Interval Training (HIIT)
HIIT is all about short bursts of intense movement—think sprints, jump squats, or burpees—followed by quick rest periods. It’s super popular because it burns calories fast and boosts endurance.
But here’s the catch: for women with PCOS, HIIT can hurt our symptoms, not help them. These workouts can spike cortisol, make insulin resistance worse, throw off your ovulation, and leave your hormones even more out of balance. Which kind of sounds like everything we’re trying to heal, right? You can still find relief—just not with HIIT.
Hot Yoga
I’m all for calming yoga sessions to support PCOS healing—but hot yoga? Not so much. Classes like Bikram, Hot Vinyasa, or Hot Power Yoga crank up the heat (literally) to 95-105°F with high humidity. Sure, it helps you stretch deeper and get your heart rate up, but for Cysters, it’s not the best idea.
That kind of heat can lead to dehydration, spike inflammation, mess with your adrenals, trigger mood swings, and actually make your body hold onto fat. So while yoga stays in the PCOS-friendly zone, it’s best to skip the heated version.
CrossFit
CrossFit is known for being intense, and it totally is. It mixes cardio, timed circuits, and Olympic-style lifts to push your body to the limit. Great for endurance and strength, but a bit too much for Cysters.
High-intensity workouts like CrossFit can spike cortisol, worsen insulin resistance, increase inflammation, and throw your adrenals even more out of balance. And, like I mentioned before, that combo can delay ovulation even further. So while it might be trendy, CrossFit isn’t the best match for your healing journey.
Instead, try slow-weighted strength training. You’ll still build muscle and boost your metabolism, just without spiking your cortisol or stressing your body out. It’s one of the most effective ways to work out with PCOS.
Need help getting started? Head to The Cysterhood app to find my go-to low-impact, slow-weighted workouts made just for Cysters like you.
Spin Classes
You’ve probably seen spin classes like SoulCycle or Peloton all over your feed. These high-energy workouts last 30-60 minutes and are all about burning calories, getting your heart pumping, and sweating it out.
But for those of us with PCOS, spin classes can come with some downsides. The intensity can spike your cortisol, increase inflammation, worsen insulin resistance, and leave you dehydrated. And if you’re spinning on an empty stomach? That’s a recipe for a blood sugar crash, which can trigger fatigue, shakiness, irritability, and even post-workout cravings or binging. Not exactly what your PCOS body needs.
Long-Distance Running
Running three miles or more is considered long-distance. While it can be great for heart health and boosting your mood, it’s not always the best fit for people with PCOS.
Spending 30+ minutes in a stressed state (like a long run) can spike cortisol and increase inflammation—two things we don’t want. If you finish your run feeling bloated, puffy, sore, anxious, or craving sugar, that’s your body waving a red flag.
Instead? Go for a long walk. It’s gentler on your hormones, easier on your joints, and just as powerful when it comes to improving insulin sensitivity and managing symptoms.
Start healing your hormones with PCOS-friendly workouts on The Cysterhood app!
Healing PCOS naturally takes more than just one change—it’s about building daily habits that support your hormones from all angles. From going gluten- and dairy-free, to taking the right supplements, to choosing PCOS-friendly workouts… It can feel like a lot. And sometimes, you’re just not sure if you’re doing it right.
That’s exactly why we created The Cysterhood app.
Inside, you’ll find everything you need to support your healing journey, like:
- Hundreds of easy, anti-inflammatory recipes
- PCOS-friendly workouts that won’t spike cortisol
- A built-in weight loss tracker
- And daily holistic tips to keep you motivated
Plus, if you’re ready to take things to the next level, explore our line of NSF-certified Ovafit supplements. Each one is created just for Cysters like you, because your body deserves more than a one-size-fits-all solution.
See this post to learn more about the PCOS workout routine that works!