Polycystic ovary syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. While PCOS presents various challenges, including hormonal imbalances and weight management difficulties, exercise emerges as a powerful tool for managing symptoms and improving overall well-being. A structured workout plan tailored for PCOS can regulate insulin sensitivity, balance hormones, reduce stress, and facilitate sustainable weight loss.
Why a PCOS Workout Plan is Essential
Developing a tailored exercise plan can address many PCOS symptoms, including weight gain, mood swings, and irregular periods. Here's why exercise is crucial:
Regulates Insulin Sensitivity: Insulin resistance is a common issue in women with PCOS, affecting the body's ability to use blood sugar for energy. Consistent workouts improve how your body processes sugar, lowering your risk of type 2 diabetes. Women with PCOS experience higher rates of insulin resistance compared to women who don’t have the condition. Physical exercise is something you can do for your health when you have PCOS, regardless of your weight.
Balances Hormones: Exercise reduces testosterone levels, helping to alleviate symptoms like acne and hair growth. Regular exercise reduces the levels of androgens, thus reducing the symptoms of PCOS like excessive hair growth and acne.
Supports Mental Health: PCOS often brings anxiety or depression. Regular exercise can make it easier to regulate your mood thanks to the chemical effect it has on the body. Physical activity boosts endorphins for a better mood. Women with PCOS are more likely to suffer from anxiety, depression, and other mood disorders.
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Facilitates Weight Management: A combination of strength training and cardio can make weight loss achievable and sustainable. Weight gain and obesity worsen symptoms of PCOS and increase your risk for chronic conditions. It can be hard to lose weight with PCOS. Combined with a healthy diet, regular exercise can help you get to a healthy BMI and stay there, even with PCOS.
Research from the Journal of Science and Medicine in Sports highlights that regular exercise has also been found to positively affect ovarian function in individuals with PCOS. A meta-analysis of 16 studies related to PCOS and exercise found that vigorous intensity aerobic exercise was the most likely to reduce body mass index (BMI) and insulin resistance in women with PCOS, according to an article in the journal Frontiers in Physiology. The researchers compared moderate exercise to vigorous exercise. They also found that vigorous exercise and healthy diet interventions resulted in the greatest decreases in BMI. The review also found exercise could help women of all weight levels with PCOS either lose or maintain their weight to help them look and feel healthier.
Best Workouts for PCOS
A well-rounded PCOS workout routine should incorporate resistance training, cardiovascular exercise, and mind-body exercises.
Strength Training for PCOS
A PCOS strength training workout helps to build lean muscle and improve metabolic health. Strength training has been shown to:
- Increase calorie burn even at rest.
- Enhance insulin sensitivity.
- Reduce belly fat, a common concern for women with PCOS. The hormonal imbalances associated with PCOS, such as high cortisol, insulin resistance, and elevated free testosterone, cause the body to store extra fat around the waist.
Examples of strength training exercises:
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- Bodyweight: Push-ups, squats, and lunges.
- Resistance bands: Perfect for home workouts to add extra resistance.
- Gym equipment: Deadlifts, bench presses, and cable machines for more advanced strength building.
Strength training involves using resistance bands, weights, or your own body weight to build muscle. This training type can help you build healthy muscles and bones. Increasing your muscle mass could help you burn more calories at rest, helping you maintain a healthy weight.
Cardio Workouts for PCOS
Cardio is a cornerstone of any PCOS workout routine because it supports heart health and helps with weight loss. Choose low- to moderate-intensity cardio to avoid spiking cortisol levels.
Examples of cardio exercises:
- Walking (30-45 minutes daily). Walking can increase stress resilience by lowering stress hormones, reducing inflammation, increasing endorphins (the brain's feel-good chemicals), and boosting endorphin levels. This can suppress testosterone production and support your adrenal glands.
- Cycling or elliptical machines at a steady pace.
- Swimming for a full-body, joint-friendly workout.
Combining cardio with strength training in your workout plan for PCOS weight loss yields the best results. Steady-state cardiovascular workouts are workouts that get your heart pumping, usually at about 50 to 70 percent of your maximum heart rate, if you are engaging in moderate exercise. Aerobic exercises in this category can include walking, riding a bicycle, dancing, or taking an aerobics class. Running, swimming, uphill trekking, rowing, and cycling are examples of cardio workouts that increase heart rate. Cardio exercises come in a variety of intensities.
Flexibility and Stress-Relief Exercises
Stress management is essential for women with PCOS, as high cortisol levels can make PCOS symptoms worse. Incorporating flexibility exercises like yoga and Pilates into your PCOS workout routine helps reduce stress, improve flexibility, and support hormone balance.
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Recommended practices:
- Yoga poses like a child's pose and downward dog.
- Pilates routines focusing on core stability.
- Deep breathing exercises to enhance relaxation.
Studies show that women with PCOS have an enhanced bodily response to stress and distress, according to an article in the journal Physical Exercise for Human Health. Mind-body exercises like yoga, Pilates, and tai chi can help not only burn calories, but also reduce stress levels that worsen your PCOS symptoms.
Sample PCOS Workout Plans
Here are sample workout plans that can be done at home or in the gym.
PCOS Workout Plan at Home
A home-based PCOS workout plan is ideal for those who prefer flexibility or don’t have access to a gym. Here’s a sample routine:
- Jumping jacks: 1 minute
- Bodyweight squats: 12-15 reps
- Plank hold: 30 seconds
- Side-lying leg lifts: 12 reps per side
- Glute bridges: 15 reps
Tips for success:
- Schedule workouts in your calendar for consistency.
- Track progress by gradually increasing reps or intensity.
- Pair exercises with a healthy diet for optimal results.
PCOS Gym Workout Plan
If you are planning to train at the gym, here’s a structured PCOS gym workout plan that combines strength, cardio, and flexibility:
- Warm-up: 5-10 minutes on a treadmill or elliptical.
- Strength training:
- Squats with weights (3 sets of 10 reps)
- Lat pulldowns (3 sets of 12 reps)
- Dumbbell rows (3 sets of 12 reps per side)
- Cardio: 20 minutes on a stationary bike at moderate intensity.
- Cool down: Foam rolling or yoga stretches.
You can use gym equipment like resistance machines to target specific muscle groups effectively.
Creating a Workout Plan for PCOS Weight Loss
When building a workout plan for PCOS weight loss, focus on:
- Strength and Cardio Combo: Alternate between weightlifting and cardio for optimal fat loss
- Interval Training: Short bursts of high-intensity cardio can maximize calorie burn while preserving lean muscle. HIIT pairs high-intensity interval work with short recovery periods. Studies show it’s one of the most effective ways to improve insulin resistance in women with PCOS. HIIT helps with fat burning and reduces insulin resistance.
- Rest Days: Allow 1-2 rest days per week to support recovery and hormonal balance.
Consistency is key. Even 20-minute sessions can make a difference if done regularly.
Important Considerations
- Listen to Your Body: Women with severe pelvic pain should not exercise through that pain. Talk to your doctor if your pelvic pain is bad enough that it interferes with your daily life.
- Avoid Overly Intense Workouts: Avoid overly intense workouts like prolonged HIIT sessions, which may elevate cortisol and worsen symptoms. A study conducted by researchers at Rio de Janeiro State University revealed a heightened risk of anovulation (missed periods) in women with PCOS who engage in frequent long-duration exercise sessions (over 60 minutes of moderate to intense exercise).
- Individualize Your Routine: It’s important to individualize your PCOS workout routine so it’s not only effective, but sustainable. As you build healthy habits, find ways to commit to your new routine so that you don’t fall victim to the cycle of yo-yo dieting and overexercise.
The Role of Diet
Exercise is most effective when combined with a healthy diet. The Androgen Excess and PCOS Society recommends the following:
- If overweight, reduce current calorie intake by 500 to 1,000 calories per day.
- Make total fat less than 30 percent of your total source of calories for the day.
- Saturated fats should represent less than 10 percent of your total calorie intake.
- Switch higher-fat foods for fiber, whole-grain breads and cereals, fruits, and “good” sources of fats, such as nuts and avocados.
- Eat less than 200 milligrams of cholesterol a day.
- Avoid trans fats whenever possible.
- Incorporate an additional 5 to 10 grams of fiber in your diet per day.
Try to incorporate the following habits for healthy eating with each meal and snack:
- Let each meal consist of a serving of lean proteins, such as skinless chicken, fish, or tofu.
- Cook with healthful fats, such as olive oil.
- Add a vegetable, such as broccoli, kale, spinach, and peppers.
- Incorporate a serving of beans, nuts, or lentils.
- Choose brightly colored fruits, such as red grapes, blueberries, oranges, and cherries.
- Choose whole-grain bread and pasta options.
The Bottom Line
Exercise is beneficial for managing PCOS and improving overall well-being. Whether you prefer working out at home or in the gym, a well-prepared PCOS workout plan that incorporates strength training, cardio, and flexibility exercises can help you achieve sustainable weight loss, balance hormones, and improve mental health. The key is consistency and finding the right balance that works for your body. Start small, track your progress, and stay committed to your goals for long-term success. An effective fitness management in PCOS journey presents a sense of positivity, power, and control over one’s body and health.
Remember, the best exercise is what you will do regularly. Find cardio, strength, and mind-body workouts that make you feel good and track your results.