As a coach, I’ve worked with many clients living with a whole host of different health challenges. One that comes up more than you might expect is Polycystic Ovary Syndrome (PCOS). If you’ve been diagnosed with PCOS, you might be feeling frustrated and discouraged when it comes to fitness. The good news is that, when done carefully, exercise can be one of your most powerful tools.
Disclaimer
This article is based on personal experience and professional opinion as a full time coach with over 25 years of experience. It is not medical advice. If you have PCOS or suspect you might, and especially if you have concerns about exercise or your health, you should consult a qualified GP or healthcare professional before making changes to your routine.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects how the ovaries function. It’s commonly associated with:
- Irregular menstrual cycles
- Higher levels of androgens (“male hormones”)
- Ovarian cysts (though not always present)
- Possible fertility difficulties
Beyond reproductive health, PCOS often affects metabolism and insulin sensitivity. Many individuals with PCOS experience:
- Fatigue
- Weight gain or difficulty losing weight
- Increased stress or anxiety
- Blood sugar fluctuations
From a training perspective, this means your body may not respond to exercise in the same way as someone without PCOS and that’s something that just needs to be adapted.
How PCOS Affects Training
The old saying “no pain, no gain”, might sound good, but in reality this mindset won’t work for everyone. We are all built differently and have different limiting factors. PCOS can be a limiting factor, but there are ways to train smarter, not harder.
Because of hormonal imbalances and potential insulin resistance, people with PCOS may:
- Feel more fatigued during high-intensity workouts
- Take longer than normal to recover
- Experience cortisol (stress hormone) spikes more easily
- See progress plateau despite consistent effort
This doesn’t mean you shouldn’t train, it just means you need a more thoughtful and supportive approach.
Training Safely and Effectively with PCOS
Here’s a brief overview of how I guide my clients with PCOS to train in a way that supports their bodies, not fights against them.
Prioritise Strength Training with Emphasis on Mobility
Resistance training is your best friend. It helps:
- Improve insulin sensitivity
- Build lean muscle
- Support long-term fat loss
In addition to resistance training, I believe that stretching and mobility work are also an important part of training. It helps:
- Improve day-to-day movement
- Break up scar tissue in joints and improve flexibility
- Lengthens the muscles, aiding in recovery
You should aim for 2–4 sessions per week, focusing on thoroughly stretching before and after resistance training with compound movements like squats, deadlifts, presses, and rows.
Be Mindful with High-Intensity Workouts
HIIT can be effective, but overdo it and it could be counter-productive.
If it is something that you enjoy, keep it to 1–2 sessions per week maximum. Overdoing intense cardio may increase stress hormones and worsen symptoms like fatigue, physical pain or stubborn weight gain.
Don’t Underestimate Low-Intensity Movement
Walking, cycling and swimming are incredibly valuable. They are all low-impact, steady-state cardio and help regulate blood sugar and reduces stress without overwhelming you physically. Consistent daily movement matters more than intensity.
Focus on Recovery
Recovery isn’t optional it’s a must.
Ensure you’re getting:
- Enough sleep (7–9 hours)
- Rest days between intense sessions
- Gentle movement like stretching or yoga
- SMR (see below)
Your body adapts during recovery, not just during workouts.
Listen to Your Body, Not Your Training Plan
With PCOS and a whole host of physical conditions, energy levels can fluctuate.
Some days you’ll feel strong. Other days, not so much, and that’s normal. Adjust your training accordingly rather than forcing consistency at the expense of your physical and mental wellbeing.
Support Training with Nutrition
While this isn’t a nutrition deep-dive, it’s worth mentioning:
- Balanced meals help stabilise blood sugar
- Protein supports muscle recovery
- Regular eating patterns can help ensure consistent energy levels
Training and nutrition go hand-in-hand, especially with PCOS.
The Bigger Picture
Progress with PCOS might look different. It might be slower, with ups and downs, or more focused on how you feel rather than building an awesome gym bod.
And that’s not failure, that’s working with your body instead of against it. If you’re navigating PCOS, remember this: your body isn’t broken—it just needs a different strategy. Train smart, stay consistent, and be patient with yourself.
If you are challenged with PCOS and would like some additional support to get you on the right track then get in touch.
Further Reading & Resources
If you’d like to learn more about PCOS and training, here are some helpful starting points:
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
