Exercise for PCOD: What Actually Works (and What to Avoid)

Why Exercise Matters for PCOD

PCOD (Polycystic Ovarian Disease) is fundamentally a metabolic and hormonal condition. While medication can manage symptoms, exercise addresses the root causes directly: insulin resistance, elevated androgens, and chronic inflammation.

When prescribed correctly, exercise improves insulin sensitivity by up to 25% within 8 weeks. This matters because insulin resistance drives most PCOD symptoms, including irregular periods, weight gain, acne, and excess hair growth.

Strength Training vs Cardio for Hormonal Health

Many women with PCOD are told to do more cardio. This is partially correct, but incomplete.

Strength training is essential. Building muscle mass increases your resting metabolic rate and dramatically improves insulin sensitivity. Two to three strength sessions per week, focusing on compound movements like squats, deadlifts, and rows, is the foundation of any evidence-based PCOD program.

Low-intensity cardio complements strength work. Walking, cycling, and swimming reduce cortisol (the stress hormone that worsens PCOD) without placing additional metabolic stress on your system. Aim for 20 to 30 minutes, three to four times per week.

High-intensity interval training (HIIT) requires caution. While HIIT is popular, excessive high-intensity training raises cortisol, which can worsen hormonal disruption in women with PCOD. Use HIIT sparingly: one session per week maximum.

Exercises to Avoid With PCOD

• Daily intense cardio (raises cortisol, worsens insulin resistance)
• Training through extreme fatigue (pushes the adrenal system harder)
• Overtraining without adequate recovery (increases inflammation)
• Fasted exercise combined with heavy training (stresses the metabolic system)

Recommended Weekly Schedule

• Monday: Strength training (lower body focus)
• Tuesday: 25-minute brisk walk or yoga
• Wednesday: Strength training (upper body and core)
• Thursday: Rest or light stretching
• Friday: Strength training (full body)
• Saturday: Low-intensity cardio (cycle or swim)
• Sunday: Complete rest or restorative yoga

This schedule balances enough stimulus to improve insulin sensitivity with enough recovery to keep cortisol under control.

The Role of Nutrition Alongside Exercise

Exercise is only half the equation. Without hormone-friendly nutrition, results will be limited. Key principles include reducing refined carbohydrate intake, increasing protein and fiber, and timing carbohydrates around your workouts for better blood sugar management.

At FIT360, your trainer and nutritionist work together on a single integrated plan, so your food and exercise always support each other.

Ready to Start Your PCOD Program?

Book a free consultation at FIT360 in Kharadi, Pune. Our PCOD specialist trainers and nutritionists will design a program specific to your symptoms, cycle, and lifestyle.