Episode #135: Exercise and PCOS: Building a Symptom-Specific Routine

Hi, and welcome to another episode of the PCOS Repair Podcast! I’m glad you’re listening today because this episode will leave you with some great action steps to improve your PCOS hormone balance. Some episodes focus more on mindset and philosophy, but this one is all about taking action—what to do to improve your PCOS symptoms and how to incorporate more movement into your daily and weekly routines.

It’s common knowledge that exercise is an important part of a healthy lifestyle. But when it comes to PCOS and exercise, there’s a lot of misleading and conflicting information. Getting regular exercise is hard enough, but when we don’t have clear direction and hear conflicting advice, we start questioning whether what we’re doing will work. This can lead to inconsistency, switching things up too often, and ultimately, not seeing results. Then, we end up in the exact situation we feared—where what we were doing didn’t work. This leads to even more frustration, and we start to feel like nothing is going to work for us.

So, let’s start with the facts about PCOS and exercise. What are the myths that are hurting your progress? How can you approach exercise in a way that will optimize your PCOS health?

Exercise Is a Progressive Process

One important thing to recognize is that exercise is progressive. Eating healthy is more of a yes-or-no thing—you either eat a balanced plate or you don’t. But with exercise, progress happens over time.

When we see fit people doing advanced workouts on Instagram, they didn’t start there. I recently saw a reel where someone demonstrated their progress toward doing the splits, showing the steps they took before they could actually do it. That’s an important reminder when it comes to fitness.

For example, when we see someone lifting heavy weights or doing squats with a barbell, they didn’t necessarily start at that level. Some people who have been active for years may start heavy, but that’s not a fair comparison for someone who has been mostly sedentary. If you’ve been sitting for most of the day, getting occasional walks in but not regularly working out, your starting point will be different. Fitness is progressive, and our movement should be too.

Unlike nutrition—where a balanced plate always looks the same—what used to be “enough” exercise changes over time. That can sound daunting, but it doesn’t have to be. It might just mean increasing your dumbbells from 10 to 12.5 pounds or moving from kneeling push-ups to full push-ups over time.

At the same time, if we take a significant break from exercise, our fitness level declines. That doesn’t mean our workouts are ineffective—it just means we need to meet ourselves where we are and gradually push forward.

Finding an Exercise Routine You Can Stick With

There are many different approaches to exercise, but ultimately, we need to go with what we enjoy. If we absolutely hate a certain workout, it will be much harder to stay disciplined. Motivation fluctuates, so we need something we can be consistent with, not something we dread.

We want a mix of:

• Strength training for muscle growth and metabolic health
• Cardio conditioning to improve heart health and stamina
• Active recovery like stretching, mobility exercises, yoga, or low-intensity walking

Walking can be both a recovery activity and a form of cardio. A slow stroll with your dog is different from power walking, incorporating hills, or increasing your heart rate intentionally.

Why There’s So Much Confusion Around PCOS and Exercise

Much of the controversy around PCOS and exercise comes from marketing. Every fitness program, trainer, or gym promotes their own methodology:

• “Join our gym—it’s the best for PCOS!”
• “Personal training is the way to go!”
• “BAR workouts will give you long, lean muscles like a ballerina!”
• “Orange Theory provides well-rounded conditioning without the intensity of CrossFit!”

The truth? No single exercise method is “best” for PCOS. What matters most is having a well-rounded approach that includes strength, cardio, and recovery.

When it comes to PCOS, we also need to consider how exercise affects insulin resistance and inflammation—two major factors in this condition. Strength training is crucial because:

• Muscle helps regulate blood sugar.
• More muscle means better insulin sensitivity.
• Having a healthy muscle-to-fat ratio makes it easier for the body to balance hormones.

The Cortisol and Exercise Debate

One of the biggest myths I hear about PCOS is that intense exercise should be avoided because it raises cortisol. While exercise does temporarily increase cortisol, not all cortisol spikes are bad.

Cortisol naturally rises in the morning and lowers at night. Exercise-induced cortisol increases are not the same as chronic stress-related cortisol imbalances. In fact, regular movement is one of the best ways to reduce stress over time.

That said, if your primary PCOS root cause is a stress response issue, you may need to adjust your workouts:

• Morning workouts may align better with natural cortisol rhythms.
• Shorter, more intense sessions (30-45 minutes) may be better than long, exhausting workouts.
• Prioritizing recovery activities like yoga or meditation can help balance cortisol levels.

The key is listening to your body. If exercise makes you feel drained rather than energized, you may need to adjust your approach. But completely avoiding intense workouts due to cortisol concerns is often unnecessary.

How to Choose the Right Exercise Routine

When planning your workout routine, consider these key factors:

1. Know Your Health Goal
• Are you focusing on weight loss?
• Do you want to build muscle?
• Are you trying to regulate your cycle?
• Is boosting energy your priority?
2. Understand Your PCOS Root Cause
• If you have insulin resistance, strength training and cardio are essential.
• If you have a stress-related root cause, balancing workouts with recovery is key.
• If inflammation is your main issue, combining movement with anti-inflammatory nutrition is crucial.
3. Assess Your Current Fitness Level
• If you’re new to exercise, start slow and build up gradually.
• If you’ve been consistently active, challenge yourself appropriately.
4. Listen to Your Body
• Are you feeling more energized and stronger?
• Or are you feeling overly fatigued and drained?
• Adjust your workouts based on how your body responds.
5. Consult Your Doctor or Health Professional
• Some doctors may recommend avoiding intense exercise due to cortisol concerns.
• Instead of blindly following advice, ask, “How can I incorporate exercise safely while monitoring its effects?”

Final Thoughts

PCOS and exercise don’t have to be complicated. The key is to create a balanced, sustainable routine that works for your body. Instead of being led by marketing claims, focus on what feels right for you.

If you need additional guidance, movement is one of the core topics covered inside the PCOS Root Cause Bootcamp. In the program, I help you:

• Identify your specific PCOS root cause
• Determine the best types of movement for your needs
• Build a fitness routine that supports your hormone balance

You can check it out at PCOSrootcausebootcamp.com.

I hope this episode helped clear up the confusion around exercise and PCOS. If you have any questions, reach out to me on Instagram @nourishedtohealthy—that’s where I chat with most of my listeners!

And don’t forget to subscribe so you never miss an episode. Until next time, bye for now!