3 Exercise Mistakes Women with PCOS Make (and How to Fix Them)

Okay, let’s be real. Navigating fitness with Polycystic Ovary Syndrome (PCOS) can feel like trying to solve a Rubik’s Cube… blindfolded… while riding a unicycle. It’s a journey, to put it mildly. I’ve been there, done that, and bought the oversized, sweat-wicking t-shirt. And trust me, I’ve made some epic workout fails along the way.

So, if you’re a fellow PCOS warrior trying to figure out this whole exercise thing, grab a (decaf, probably) coffee, and let’s chat. I’m not a doctor (though I’ve spent way too much time Googling my symptoms – haven’t we all?), but I am someone who’s learned a few things the hard way. Here are three of the biggest exercise blunders I made, and how you can avoid them (and hopefully, avoid the face-plants).

Mistake #1: Thinking HIIT Was My BFF (Spoiler: It Wasn’t)

Back in the day, I was all about High-Intensity Interval Training. You know, those workouts where you’re basically sprinting like a cheetah is chasing you, then collapsing in a sweaty heap? Yeah, those. I thought, “More intensity = more calories burned = faster results!” Makes sense, right?

Wrong. At least, wrong for me and my wonky hormones. Turns out, going full-throttle all the time was actually stressing my body out more. PCOS often comes with a side of insulin resistance, and too much HIIT can crank up your cortisol levels (that pesky stress hormone), which can worsen insulin resistance. It’s like pouring gasoline on a hormonal fire.

My “Aha!” Moment: I remember one day, after a particularly brutal HIIT session, I felt…awful. Not the good kind of sore, but the exhausted, irritable, “I need to nap for a week” kind of awful. My periods, which were already playing hide-and-seek, decided to go completely MIA. That’s when I realized I needed to chill out. Literally.

But what does a good PCOS-friendly HIIT workout look like? I stumbled across this video, and it’s been a game-changer. It’s a follow-along HIIT routine designed specifically for women with PCOS, focusing on exercises that help balance hormones, improve joint health, and boost metabolism — all without needing any equipment! Check it out:

It’s a great example of how to do HIIT right — short bursts of effort, with enough rest to keep cortisol in check. The trainer guides you through seven different exercises, each done for 45 seconds with short breaks.

The Fix:

  • HIIT in Moderation: I’m not saying ditch HIIT completely. It can be beneficial, but think of it like spicy food — a little bit adds flavor, too much and you’re in trouble. Limit it to 2-3 times a week, max. (And maybe try a workout like the one above, designed with PCOS in mind!)
  • Embrace the Slow Burn: I started incorporating more low-impact cardio, like brisk walking (which, let’s be honest, sometimes feels like speed-walking away from my responsibilities) and cycling.
  • Listen to Your Body: This is HUGE. If you’re feeling constantly drained, it’s a sign you’re overdoing it. Your body isn’t a machine; it’s more like a… slightly temperamental houseplant.

Mistake #2: Cardio Queen, Strength Training? Never Heard of Her.

Okay, this one’s embarrassing. I used to think the only way to lose weight was to spend hours on the elliptical, watching reruns of Friends. (Don’t judge, we all have our coping mechanisms.) I was so focused on burning calories that I completely neglected strength training.

Big mistake. HUGE. (Okay, I’ll stop with the movie quotes… maybe.)

Muscle, my friends, is your metabolic bestie. It helps you burn more calories even when you’re not working out. Plus, it’s crucial for improving insulin sensitivity, which, as we’ve established, is kind of a big deal with PCOS.

My “Aha!” Moment (Part 2): I was losing weight, sure, but I felt… weak. And my PCOS symptoms weren’t really improving. I started reading up on the benefits of strength training for women with PCOS, and it was like a lightbulb went off. Wait — no, scratch that — it was more like a whole chandelier lit up.

Ready to give strength training a try, but not sure where to begin? This video is a fantastic full-body dumbbell workout that you can do right at home. You only need light to medium dumbbells (or even water bottles!), and shoes are optional. It’s even designed to be PCOS-friendly!

The trainer walks you through a warm-up, three circuits focusing on different muscle groups (arms, legs, and then a combo with compound exercises), and finishes with a cool-down stretch. Each exercise is done for 20-30 seconds, and there’s a nice 30-second break after the second circuit to catch your breath. It’s a great way to build strength without overdoing it.

The Fix:

  • Strength Training, 2-3 Times a Week: I started small, with bodyweight exercises like squats, lunges, and push-ups (okay, modified push-ups… I’m working on it!).
  • Compound Exercises are Your Friends: These work multiple muscle groups at once, giving you more bang for your buck. Think squats, deadlifts (with proper form, please!), and rows.
  • Don’t Be Afraid of Weights: Lifting weights won’t make you bulky, I promise! It’ll make you stronger, healthier, and more confident. (Plus, it’s a great way to relieve stress — who needs a punching bag when you have dumbbells?)

Mistake #3: Ignoring My Body’s Screams (and Whispers)

This is probably the biggest mistake of all, and the one I’m still working on. I used to push myself through workouts even when I was exhausted, in pain, or just generally feeling “off.” I thought it was a sign of weakness to take a rest day.

Newsflash: It’s not. Your body is constantly communicating with you, and with PCOS, those signals can be even more important to heed. Ignoring them can lead to burnout, injuries, and even worsen your hormonal imbalances.

My “Aha!” Moment (The Trilogy): This one was a gradual realization. I started noticing that when I pushed myself too hard, my PCOS symptoms would flare up. My acne would get worse, my mood swings would be all over the place, and my sleep would be disrupted. It was like my body was screaming, “STOP! I need a break!”

The Fix:

  • Choose to Feel Good: I needed to select exercies that made me feel good.
  • Start Slow, Seriously: Don’t try to do too much too soon. Gradually increase the intensity and duration of your workouts.
  • Rest Days are Sacred: Treat them like important appointments. Your body needs time to recover and rebuild.
  • Stress-Busting Activities: Yoga, Pilates, even just a gentle walk in nature – these can do wonders for your stress levels and overall well-being. I’ve even found that incorporating breathwork has helped my mental and physical balance.
  • Fuel Your Body Right: Proper nutrition and hydration are essential for supporting your workouts and recovery. Think of it as giving your temperamental houseplant the right amount of sunlight and water.

The Takeaway

Exercising with PCOS is a marathon, not a sprint. It’s about finding what works for your body, listening to its signals, and being kind to yourself along the way. There will be days when you feel amazing and crush your workout, and there will be days when you just need to curl up on the couch with a heating pad. And that’s okay.

Remember, it’s about progress, not perfection. (And if all else fails, blame the hormones. Just kidding… mostly.) And don’t forget the most important piece, talk to your doctor. Seriously, before starting any new exercise program, chat with a healthcare professional. They can help you create a plan that’s safe and effective for you.

Now, go forth and conquer (or, you know, take a nice, leisurely walk – whatever feels good!). You’ve got this!

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