The Best Type of Exercise for PCOS: What the Science Really Says

If you live with PCOS, you've probably been told that exercise is "good for you"—but what does that actually mean? And how can you move your body in a way that supports your hormones, energy levels, and mood without falling into an all-or-nothing, weight-focused mindset?

This blog will break down the latest research on exercise and PCOS, explain what it really means for your body, and share practical, non-diet-aligned tips to help you get started or build on what you’re already doing.

Why Exercise Matters for PCOS (Beyond the Scale)

First things first: the benefits of movement for PCOS go way beyond weight. While weight loss is often pushed as the primary solution, there’s a growing body of research showing that exercise improves PCOS symptoms even when weight doesn’t change.

That’s an important point—especially if you’ve felt disheartened by advice that only focuses on shrinking your body.

Here’s what exercise can do for you:

• Improve insulin sensitivity (even without weight loss)

• Lower androgens (like testosterone)

• Support more regular ovulation and menstrual cycles

• Reduce inflammation

• Improve energy levels, mood, and sleep

• Support cardiovascular health and reduce future health risks

  
  

And perhaps most importantly, the right kind of movement can help you feel more connected to your body and rebuild trust with it—something that many women with PCOS struggle with.

What Does the Science Say About the "Best" Type of Exercise?

The truth is, there’s no one-size-fits-all answer. Research shows that all types of exercise offer benefits, and different modalities may be more effective for different symptoms.

Here’s a breakdown of what the evidence says:

1. Aerobic Exercise (like walking, cycling, swimming)

• Helps improve insulin sensitivity and reduce blood glucose levels

• Supports cardiovascular health and mood

• May help regulate cycles, particularly when done consistently

• Both moderate (e.g. brisk walking) and vigorous (e.g. running or spinning) options are beneficial

  
  

Practical tip: Aim for 150 minutes a week of moderate aerobic activity, or 75 minutes of vigorous activity. That could be 30 minutes a day, five days a week. If that feels too much right now, start where you are—10-minute walks after meals (or whenever you can fit them in) are a great first step.

2. Resistance Training (e.g. strength workouts, resistance bands, bodyweight exercises)

• Builds lean muscle, which helps improve insulin response

• Supports metabolic rate and long-term health

• May lower testosterone levels and support body composition changes

• Doesn’t require a gym—home workouts can be just as effective

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Practical tip: Aim to include 2–3 strength sessions per week. Think squats, lunges, push-ups, or resistance band exercises. Start with bodyweight and build from there, and if all you can manage right now is once a week then that’s still better than nothing.

3. Mind-Body Exercise (like yoga or Pilates)

• Supports hormone balance by reducing stress and cortisol levels

• Linked with reductions in testosterone, improved ovulation, and better emotional wellbeing

• May help with cycle regulation, even without changing diet or weight

  
  

Practical tip: Try 1–2 sessions per week focused on stretching, breathing, and relaxation. This can be a great addition on rest or recovery days.

4. Combined Approaches Are Most Effective

The evidence suggests that combining different types of movement—cardio, strength, and mind-body practices—produces the most wide-reaching benefits. You don’t need to do it all at once. Start with what feels manageable and build in layers over time.

When Exercise Can Backfire: What to Watch Out For

Not all exercise is helpful all the time. While movement can support PCOS symptoms, too much of the wrong type—or exercising when under-fuelled or overly stressed—can do more harm than good.

• Excessive high-intensity training (like frequent HIIT) can raise cortisol levels and increase inflammation if your body is already stressed. For women with PCOS who are already dealing with hormonal imbalances, this can exacerbate symptoms.

• Under-fuelling—not eating enough to support your energy demands—can be perceived by the body as another stressor. This may lead to worsened fatigue, disrupted cycles, and even suppressed ovulation.

• Ignoring your body's signals (like training hard during your period, when you're feeling very fatigued, or under high emotional stress) can contribute to burnout or further hormonal disruption.

  
  

This is where intuitive movement becomes essential. It means listening to your body and choosing the type and intensity of movement that supports how you feel right now, not how you think you “should” be exercising.

Practical tip: If you're due to start your period, feeling unusually tired, or under a lot of work stress, a gentler workout—like yoga, a walk, or stretching—might serve your body better than a high-intensity session.

What This Means for You

If you’re managing PCOS, exercise is one of the most powerful tools you have—but it doesn’t have to be about changing your body size.

Instead, it can be about:

• Regaining energy

• Feeling stronger

• Easing symptoms like fatigue or irregular periods

• Managing blood sugar more effectively

• Supporting fertility (if that’s a goal)

• Improving your mood and stress levels

  
  

And it’s never too late to start. Even small, consistent changes—like a walk after dinner or a few minutes of stretching—can make a meaningful difference.

A Note on Exercise and Relationship with Your Body

If you’ve had a complicated relationship with movement (or your body), give yourself permission to go gently. Choose forms of movement that feel good—not punishing. You don’t have to earn food or burn calories. You’re allowed to move simply because it helps you feel better.

And remember consistency beats intensity. You don’t need a perfect routine—just something that supports you where you are.

Exercise can be one of the most empowering tools for managing PCOS. Whether you're struggling with irregular periods, fatigue, insulin resistance, or just want to feel more connected to your body, the right kind of movement—done consistently and with kindness—can support real, meaningful change.

So, start small, stay consistent, and most importantly—listen to your body. You deserve to feel well, strong, and supported.

Looking for personalised support with your PCOS? I offer one-to-one and group support through the PCOS ReBalance Protocol, where we focus on realistic, non-restrictive strategies to manage symptoms and feel your best. Feel free to reach out to learn more.

Sources:

1. Teede HJ et al. (2018). International evidence-based guideline for the assessment and management of PCOS. (Lifestyle recommendations: exercise ≥150 min/wk moderate or ≥75 min vigorous, plus resistance training)​pmc.ncbi.nlm.nih.gov​pmc.ncbi.nlm.nih.gov.

2. Colombo GE et al. (2023). Comparison of selected exercise training modalities in PCOS: systematic review and meta-analysis. JSAMS Plus, 2, 100024. (HIIT vs. moderate continuous cardio showed no clear winner; any exercise helps PCOS outcomes)​vuir.vu.edu.au​vuir.vu.edu.au.

3. Patten RK et al. (2020). Exercise interventions in PCOS: systematic review and meta-analysis. Front Physiol, 11, 606. (Vigorous exercise yields greatest improvements in VO₂max, insulin resistance, and waist circumference; ≥120 min/week vigorous needed for best results)​pmc.ncbi.nlm.nih.gov​pmc.ncbi.nlm.nih.gov.

4. Gautam R et al. (2025). The Role of Lifestyle Interventions in PCOS Management: A Systematic Review. Nutrients, 17(2), 310. (Exercise – both resistance and combined training – improves metabolic and reproductive outcomes; 120 min/week of vigorous exercise recommended)​mdpi.com​mdpi.com.

5. Butt MS et al. (2023). Benefits of physical activity on reproductive health functions among PCOS women: a systematic review. BMC Public Health, 23, 882. (Regular exercise improved menstrual frequency in ~70% of women, with ~35% achieving ovulation; also reduced hyperandrogenism and improved hirsutism)​bmcpublichealth.biomedcentral.com​bmcpublichealth.biomedcentral.com.

6. Hafizi Moori M et al. (2023). Effect of exercise on inflammatory markers in PCOS: a meta-analysis of RCTs. Int J Clin Pract, 2023:3924018. (Exercise significantly lowered C-reactive protein levels in women with PCOS, indicating reduced inflammation)​pmc.ncbi.nlm.nih.gov​pmc.ncbi.nlm.nih.gov.

7. Lopes IP et al. (2018). High-intensity interval training and anxiety in women with PCOS. Rev Bras Ginecol Obstet, 40(4), 183-189. (12-week HIIT program led to improved quality of life and decreased anxiety/depression in PCOS)​mdpi.com.

8. Nidhi R et al. (2013). Effects of a holistic yoga program on endocrine parameters in adolescents with PCOS: RCT. J Altern Complement Med, 19(2), 153-160. (Yoga for 12 weeks outperformed conventional exercise in reducing testosterone, LH, AMH, and hirsutism, and in improving menstrual regularity, without weight change)​pubmed.ncbi.nlm.nih.gov​pubmed.ncbi.nlm.nih.gov.

9. Nidhi R et al. (2012). Holistic yoga program vs. conventional exercise on anxiety in PCOS: RCT. Int J Yoga, 5(2), 111-116. (Yoga significantly reduced trait anxiety in adolescents with PCOS compared to physical exercise)​pmc.ncbi.nlm.nih.gov.

10. International PCOS Guideline (2023 update) – Practice Committee of ASRM. (Reaffirms lifestyle intervention (exercise and diet) should be recommended for all women with PCOS to improve outcomes)​pmc.ncbi.nlm.nih.gov.