What Is the Best Way to Approach Exercise With PCOS?

Exercise is helpful for PCOS, but traditional fitness advice often feels unrealistic, says we should avoid or is too intense. Sustainable, flexible movement tends to work better long term. Here’s how to approach exercise in a way that supports your symptoms and lifestyle...

Is exercise helpful for women with PCOS?

Yes. Many types of movement can support PCOS by improving strength, overall fitness, mood and daily energy. The key is choosing movement you can maintain.

Exercise doesn’t need to be intense to be beneficial. Regular movement, even in small amounts, can support overall wellbeing.

Why do typical workout plans feel hard to stick to with PCOS?

Many plans don’t match real-life energy levels, recovery needs or routine demands, making them difficult to maintain consistently.

Rigid workout schedules or intense programs often don’t account for fluctuating energy or busy weeks. This leads to plans being abandoned rather than adapted.

What type of exercise works well for PCOS?

A mixture of strength training, walking, low-impact cardio and flexibility work tends to be effective and manageable for most women.

There is no single “best” PCOS workout. The most supportive routine is the one you enjoy and can do regularly. Small easy implement habits, like even 10 minutes movement after meals has been shown to improve insulin resistance in turn improving energy levels and symptoms.

How can women with PCOS build a sustainable exercise routine?

Using a flexible structure like “minimum, middle, maximum” helps maintain consistency by allowing sessions to adapt to your day.

This approach allows you to stay active without relying on perfect conditions. It removes the all-or-nothing mindset and keeps exercise realistic.

What is the ‘minimum, middle, maximum’ method?

It’s a system with three levels: your full workout (maximum), a shorter session like walking (middle) and a small amount of movement (minimum).

This structure helps maintain the habit of movement even when energy or time is limited, supporting long-term consistency.

How do I choose movement that suits me?

Choose exercise based on what you enjoy, what feels doable and what fits your weekly routine, not what you feel you “should” do.

Consider your preferences, schedule and energy patterns. When movement suits your life, it becomes easier to keep up with.

FAQ

Q: How often should I exercise with PCOS?

There’s no fixed rule, aim for regular movement that feels manageable.

Q: Is walking enough?

Yes, walking can be an excellent base for many women.

Q: Do I need to avoid high-intensity workouts?

Not necessarily, choose what feels right for you.

Q: Can I build strength with PCOS?

Absolutely. Strength training is highly beneficial and can be adapted to all levels.

Q: What if I miss a workout?

Just pick up with your next “minimum” or “middle” option.