Hey there, health-savvy ladies! Are you ready to embark on a journey towards better health and hormonal harmony? Especially for those of us navigating the choppy waters of Polycystic Ovary Syndrome (PCOS), finding the right balance in our wellness routine can sometimes feel like a puzzle. But guess what? Exercise could be that missing piece you've been looking for!

Now, we’re not just talking about any exercise. We’re diving into the world of PCOS-friendly workouts that cater specifically to your unique needs. You might be wondering, "Is pre-workout bad for PCOS?" or "What types of exercises are best for me?" Don’t worry, we’ve got you covered. From yoga to high-intensity intervals, we’re going to explore how different physical activities can positively influence your PCOS symptoms.

Why Exercising Is Important for Those With PCOS?

If you're dealing with PCOS, you've likely heard a lot about the importance of maintaining a healthy lifestyle. But let's get into the nitty-gritty: why is exercise such a game-changer for PCOS management?

  • Regular exercise plays a vital role in regulating insulin resistance. By keeping your insulin levels in check, you're not just improving blood sugar levels but also reducing the risk of developing type 2 diabetes and cardiovascular disease – both of which are higher in women with PCOS.
  • Exercise positively impacts weight management. Whether it's shedding a few pounds or just maintaining a healthy body composition, an effective exercise routine can make all the difference. And we're not just talking about weight loss here; regular physical activity helps improve ovary syndrome symptoms, from heavy periods to the metabolic rate, enhancing overall quality of life.
  • Exercise is key for mental health benefits. PCOS can be a rollercoaster of emotions, but incorporating regular exercise, especially types like yoga or light cardiovascular exercise, can help manage stress hormones and uplift your mood. It's like hitting a refresh button for your mental well-being!

As you gear up for your PCOS-friendly workouts, you might wonder, "Is pre-workout bad for PCOS?" Not at all – especially if you choose the right one. A PCOS-friendly pre-workout like S’moo’s Energiz(her) is designed with your hormonal balance in mind. This hormonal balance powder not only energizes your workouts but also supports your overall PCOS management plan. So, you can hit the gym or your living room for some yoga with an extra boost of confidence!

What Type of Exercises Should You Choose?

Let's break down the types of exercises that are not just doable, but enjoyable and beneficial for PCOS.

Yoga or High-intensity Exercises

When it comes to PCOS-friendly workouts, the spectrum is broad and versatile. On one end, we have the calming yet powerful world of yoga. Known for its stress-reducing benefits, yoga is perfect for combating the stress hormone imbalances often associated with PCOS. It’s not just about flexibility; yoga helps in improving your menstrual cycle regularity and soothes those pesky PCOS symptoms.

On the other end are high-intensity interval training (HIIT) sessions. If you're up for a bit more zest and zing in your workout, HIIT can be a fantastic choice. These short, intense bursts of exercise, followed by rest or lower-intensity periods, boost your metabolic rate and can aid in weight loss and improving insulin resistance. The best part? HIIT sessions are usually quick, making them perfect for busy bees!

Both yoga and HIIT offer positive effects on your body composition and overall health. The key is to listen to your body and choose what feels best for you. Whether it’s the serene flow of yoga or the adrenaline-pumping energy of HIIT, each has its unique benefits for managing PCOS.

Remember, integrating a PCOS-friendly pre-workout like S’moo’s Energiz(her)  can elevate your exercise routine. This specially designed supplement can provide the energy and hormonal support needed, whether you're unwinding with yoga or powering through a HIIT session.

Most Effective Exercises for PCOS

When it comes to PCOS, not all exercises are created equal. Here’s a rundown of the most effective workouts for managing this condition:

Strength Exercises

Strength training or resistance training is a powerful ally in the fight against PCOS. It helps in building lean muscle mass, which in turn boosts your metabolic rate. This means your body burns more calories, even at rest, aiding in weight management and insulin sensitivity. Plus, gaining strength can be incredibly empowering!

Interval Training

Interval training, which includes a mix of short, high-intensity bursts of exercise followed by periods of rest or low-intensity exercise, is excellent for improving cardiovascular health and insulin sensitivity. This form of exercise can be adapted to any fitness level, making it a versatile option for women with PCOS.

Steady-state Cardio

Steady-state cardio, such as jogging, swimming, or cycling at a consistent pace, is great for improving cardiovascular health and aiding weight loss. It’s also beneficial for reducing the risk of developing cardiovascular disease, a concern for those with PCOS.


Don't underestimate the power of stretching! Regular stretching exercises, which can be a part of yoga or a separate routine, help in reducing muscle tension and improving flexibility. This is especially important for PCOS management as it helps in reducing stress, a known aggravator of PCOS symptoms.

Each of these exercise types brings its own set of benefits to the table. By incorporating a mix of strength exercises, interval training, steady-state cardio, and stretching into your routine, you can create a well-rounded exercise plan that supports your journey with PCOS.

How Much Should You Exercise If You Have PCOS?

Finding the right balance in your exercise routine is key when managing PCOS. But how much is enough? Let's break it down to help you find that sweet spot.

The general guideline for adults is at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity activity. But when it comes to PCOS, it's not just about the quantity; it's also about the quality and consistency of your workouts.

Regular exercise, incorporating a mix of different types, can lead to significant improvements in PCOS symptoms. This doesn't mean you have to hit the gym every day. It's about finding a routine that works for you and sticking to it. For instance, you might do strength training a couple of days a week, sprinkle in some interval training, and enjoy steady-state cardio or a yoga session on other days. The key is regularity and diversity in your exercise routine.

But remember, over-exercising can be counterproductive, especially in PCOS, where stress management is crucial. Intense exercise routines can sometimes lead to an increase in stress hormones, which might worsen PCOS symptoms. So, it’s important to listen to your body and give it enough rest.

Incorporating a supplement like S’moo’s Energiz(her) can also be beneficial. This pre-workout for PCOS is designed to support your hormonal balance, giving you an extra edge in your workouts and overall PCOS management.


Embarking on a journey towards better health with PCOS can be challenging, but it's also incredibly rewarding. Throughout this article, we’ve explored the significant role that exercise plays in managing PCOS, from improving insulin resistance and weight management to boosting mental well-being.

Every woman's PCOS journey is unique, and so is her path to managing it. It’s about listening to your body, understanding its needs, and creating a sustainable and enjoyable exercise routine. Coupling your physical activity with a healthy diet and S’moo’s Ovary Good or a specially designed pre-workout for PCOS, can further enhance your efforts towards achieving hormonal balance and overall well-being.

So, gear up, ladies! With the right approach to exercise and wellness, you're not just managing PCOS; you're taking control of your health and paving the way to a happier, healthier you!





Written by: Amanda L, R.N.

Amanda, a seasoned nurse with over a decade of expertise in clinical environments, has established herself as an authority in family medicine and multiple specialized fields. Her practice is anchored in a holistic approach to health, emphasizing wellness and preventive care. Amanda has a profound interest in women's health care, passionately dedicating a significant portion of her expertise and content creation to addressing and enhancing women's wellness and health issues. Currently, she channels her extensive knowledge and experience into creating content for health and wellness brands.