Exercise for PCOS: What’s the Science?

Key Takeaways:

• Exercise can improve PCOS symptoms (reducing insulin resistance, improving hormonal balance, and managing weight).

• Best types of exercise for PCOS: HIIT & strength training.

• Nutrition tips: More protein, less refined sugar, and a diet rich in fibre.

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a widespread, challenging, and chronic health condition affecting 8–13% of all women of reproductive age. It impacts not only reproductive health (fertility) but also metabolism and mental well-being.

PCOS is diagnosed when at least two of the following symptoms occur and other potential causes are excluded: irregular menstrual cycles or absent ovulation, elevated levels of male hormones (hyperandrogenism), and polycystic ovaries (multiple cysts on the ovaries, visible via ultrasound).

But PCOS symptoms don’t stop there—it also increases the risk of insulin resistance, making it harder to regulate blood sugar and increasing the likelihood of developing type 2 diabetes and thyroid issues. It often contributes to weight gain by making weight management more difficult.

So, what can be done to manage PCOS symptoms? While exercise and a healthy diet won’t cure PCOS, they can significantly help to keep symptoms under control. In this article, we explain exactly how this works. 

PCOS and Exercise

We all know that physical activity and exercise are healthy and help prevent diseases. But did you know exercise is particularly beneficial for women with PCOS? Regular workouts can not only help regulate hormone levels but also significantly improve overall health and quality of life in PCOS [1].

Exercise combined with a healthy diet is now actually recommended as the primary therapy for managing PCOS! But what type of exercise is best for women with PCOS? How intense should your workouts be, and how long should you train? Let's dive into this below.

The Best Type of Exercise for PCOS

High-intensity exercise, such as HIIT workouts, leads to the most significant improvements in health markers related to PCOS. Essentially, the more an activity gets your heart pumping and makes you sweat, the greater its positive impact on your symptoms [2].

What Exactly is HIIT?
HIIT ("High-Intensity Interval Training") is a short and intense form of exercise involving alternating periods of intense effort and short recovery phases. A typical HIIT session usually lasts just 15–30 minutes but is highly effective at burning fat and improving insulin sensitivity.

Where Can I Find HIIT Workouts?

• Free YouTube videos (channels such as Pamela Reif, Mady Morrison, FitnessBlender)

• Fitness apps (Nike Training Club, Freeletics, etc.)

• Local gyms and fitness studios (often advertised as "HIIT," "Tabata," or "Functional Training")

But what exactly makes HIIT so effective? Scientific studies have come to these conclusions:

• Cardiovascular Health: A higher VO2peak (your body's ability to take in and use oxygen) indicates better health and fitness levels. Intensive and endurance-based exercise significantly improves this marker [3].

• Insulin Sensitivity: Regular exercise improves your insulin sensitivity, reducing the risk of developing diabetes—a common issue for women with PCOS [4].

• Body Composition: Strength training and intense exercise help you lose fat and build muscle. This doesn't necessarily mean losing weight on the scale, but you’ll appear leaner, stronger, and importantly, experience an improvement in your PCOS symptoms [5].

How Much Exercise Do You Actually Need?

Consistency is key! Scientific studies show the greatest improvements with at least 20 hours of exercise spread over a 10–12-week period, which equals roughly 120 minutes—or two hours—per week [1].

If that seems overwhelming right now, don't worry! A little bit of movement is always better than no movement at all. Start slowly and gradually build up your activity level. Integrate short workouts into your daily routine and create a sustainable and enjoyable exercise habit that works best for you! For more tips on starting a fitness routine, click here.

The Role of Strength Training for Women with PCOS

Although workouts like HIIT and cardio often take centre stage, strength training deserves special attention too. According to scientific research, weightlifting has shown the most significant positive impact on hyperandrogenism (the high levels of male hormones associated with PCOS) [6]. Strength training also greatly improves your lean muscle mass, which in turn boosts fat burning and promotes a healthy metabolism.

Nutrition for PCOS

We all know that you can't out-train a poor diet—and this definitely applies when managing PCOS. Exercise should always be combined with a healthy, balanced, protein-rich diet to maximise results. Here are the key points to remember: 

• More Protein: Aim for 1.5–2 grams of protein per kilogram of body weight daily. This supports muscle growth and reduces cravings.

• High-Fibre Foods: Fibre improves digestion and helps prevent blood sugar spikes. Swap highly processed carbs for complex carbohydrates from whole grains and starchy vegetables.

• Healthy Fats: Essential for hormonal balance (e.g., avocado, nuts, olive oil).

• Reduce Sugar and Refined Carbohydrates: These foods can worsen insulin resistance and hormone-related symptoms.

If you find it difficult to include enough protein in each meal, a good supplement like our plant-based WAM Protein can be very helpful. WAM Protein powder is 100% vegan, pleasantly mild in flavour, and free from artificial sweeteners, making it easy to incorporate more protein into your daily diet and helping you feel full for longer. For more tips on easy, balanced eating, click here.

Get Support

Every person is different—this applies both to the severity of PCOS symptoms and your unique starting point regarding fitness and nutrition. Nobody expects you to become an expert overnight or to execute a perfect plan from day one.

Especially at the beginning, it can be incredibly helpful to speak with health professionals or fitness trainers who can help create a personalised plan tailored to you and your lifestyle. They can also serve as your go-to support, helping you stay on track, even when things get challenging. Who knows - perhaps the perfect coach is already waiting for you in our WAM team?

Exercise for PCOS – The Bottom Line

Regular exercise and balanced nutrition are key factors in managing PCOS symptoms and improving your overall health. Making regular, intense physical activity a pleasant habit in your daily routine could be the most significant step towards managing your PCOS symptoms and taking better control of your body and health!

Sources

[1] Patten RK, Boyle RA, Moholdt T, Kiel I, Hopkins WG, Harrison CL, Stepto NK. Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis. Front Physiol. 2020 Jul 7;11:606.

[2] Mohammadi S, Monazzami A, Alavimilani S. Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: a randomized controlled trail. BMC Sports Sci Med Rehabil. 2023 Mar 29;15(1):47. 

[3] Patten RK, Bourke M, McIlvenna LC, Moreno-Asso A, Woessner MN, Stepto NK, Parker A. Longitudinal affective response to high-intensity interval training and moderate-intensity continuous training in overweight women with polycystic ovary syndrome: A randomised trial. Psychol Sport Exerc. 2023 Jan;64:102325.

[4] Covington JD, Tam CS, Pasarica M, Redman LM. Higher circulating leukocytes in women with PCOS is reversed by aerobic exercise. Biochimie. 2016 May;124:27-33. 

[5] Jurczewska J, Ostrowska J, Chełchowska M, Panczyk M, Rudnicka E, Kucharski M, Smolarczyk R, Szostak-Węgierek D. Abdominal Obesity in Women with Polycystic Ovary Syndrome and Its Relationship with Diet, Physical Activity and Insulin Resistance: A Pilot Study. Nutrients. 2023 Aug 20;15(16):3652. 

[6] Miranda-Furtado CL, Ramos FK, Kogure GS, Santana-Lemos BA, Ferriani RA, Calado RT, Dos Reis RM. A Nonrandomized Trial of Progressive Resistance Training Intervention in Women With Polycystic Ovary Syndrome and Its Implications in Telomere Content. Reprod Sci. 2016 May;23(5):644-54.