If you’ve ever looked at a woman who works out consistently, eats “clean,” and still struggles to see results, there’s a strong chance PCOS is part of the story.

Polycystic Ovary Syndrome is not a motivation issue. It is not a discipline issue. And it is definitely not a “you’re not working hard enough” issue. PCOS is a hormonal and metabolic condition that requires a very different approach to fitness, nutrition, and recovery. Yet so many women are still following workout advice that actually works against their bodies.

As someone with PCOS and a part time personal trainer, I’ve learned this the hard way and continue learning every day. The more I study the body, hormones, and recovery, the clearer it becomes that PCOS fitness is about working smarter, not harder.

The Problem With Overdoing HIIT

High intensity interval training is often marketed as the fastest way to burn fat. And for some people, it works. But for many women with PCOS, excessive HIIT can do more harm than good.

Why? Cortisol.

HIIT spikes cortisol, the stress hormone. Women with PCOS already tend to have elevated cortisol levels. When cortisol stays high, insulin resistance worsens, inflammation increases, and fat loss becomes harder, especially around the midsection.

This doesn’t mean HIIT is off limits forever. It means it should be used strategically and sparingly. If you’re doing intense workouts five or six days a week and wondering why your body feels inflamed, exhausted, and stuck, this might be your sign to reassess.

Insulin Spikes Matter More Than You Think

PCOS and insulin resistance often go hand in hand. When insulin spikes frequently, the body is pushed into fat storage mode. This is why endless cardio and intense workouts can backfire if nutrition and recovery are not aligned.

Exercise should support insulin sensitivity, not worsen it. Strength training, walking, low impact cardio, and controlled circuits are often far more effective for PCOS than long, exhausting sweat sessions.

This is also why eating anti inflammatory, blood sugar balancing foods is key. Protein, fiber, healthy fats, and whole foods help stabilize insulin levels and support recovery. Working out hard while under fueling or eating inflammatory foods keeps the body in survival mode.

Shorter Workouts, Better Results

One of the biggest shifts I’ve made is reducing my workout time to 60 minutes or less. Long workouts increase stress on the body and delay recovery. For women with PCOS, recovery is not optional, it is essential.

Shorter, intentional workouts allow the nervous system to stay regulated. They support hormonal balance rather than disrupt it. When your body feels safe, it responds. When it feels constantly stressed, it resists change.

Rest days, mobility work, sleep, and nervous system regulation are just as important as lifting weights.

Inside Out, Not Outside In

For years, fitness culture taught women to chase results from the outside in. More reps. More sweat. More punishment. But PCOS requires an inside out approach.

Lowering cortisol. Improving insulin sensitivity. Supporting gut health. Reducing inflammation. Regulating hormones.

When you work on the inside, the outside follows. Fat loss becomes sustainable. Energy improves. Cravings decrease. Workouts feel empowering instead of draining.

What I Love About Being a Personal Trainer

Being a part time personal trainer allows me to constantly learn and evolve. I don’t just train bodies, I study how bodies respond to stress, food, hormones, and recovery. Especially women’s bodies.

PCOS has taught me that fitness is not one size fits all. What works for one woman can completely stall another. My approach is rooted in listening to the body, not fighting it.

The Dos and Donts of PCOS Fitness

Do prioritize strength training

Do keep workouts under 60 minutes

Do walk often and move gently

Do eat anti inflammatory foods

Do focus on recovery and sleep

Dont overdo HIIT

Dont train intensely every day

Dont under eat

Dont ignore stress and cortisol

Dont compare your journey to anyone else

Final Thoughts and Call to Action

If you’ve been working out consistently and feeling frustrated, exhausted, or stuck, please know this is not a failure. It is feedback from your body asking for a different approach.

If you’re ready to train in a way that supports your hormones, your nervous system, and your long term health, I would love to work with you. Whether you’re navigating PCOS or simply want a smarter, more sustainable fitness plan, you don’t have to do it alone.

Train with your body, not against it.

If you’d like to train with me, reach out and let’s build something that actually works for you. 💛