5 Things to Know About PCOS-Friendly Workouts (According to Research + BOOTIQUE Trainers)

Polycystic Ovary Syndrome (PCOS) affects millions of women and can impact metabolism, hormones, inflammation, energy levels, and overall well-being. But here’s the empowering news: exercise is one of the most effective tools for managing symptoms—when it’s done correctly. Here’s 5 things you need to know about PCOS-friendly workouts.

Incorporating PCOS-Friendly Workouts into your routine can greatly enhance your overall health, making it easier to manage PCOS.

At BOOTIQUE Fitness in Delray Beach, we specialize in low-impact, strength-forward training that supports hormonal balance and keeps stress low—all while building serious muscle. Our method already aligns with current research on what works best for women navigating PCOS.

We teamed up with BOOTIQUE trainer Sonali Anand—a Founding Trainer, DPT Candidate, and Recovery Specialist—to break down exactly what women with PCOS should know about working out smarter and highlight some PCOS-friendly workouts.

Disclaimer: The information in this article is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. If you have PCOS or any underlying health condition, always consult your primary care physician, OB-GYN, or healthcare provider before beginning a new exercise or nutrition program. Results vary based on individual health, lifestyle, and medical history.

These PCOS-Friendly Workouts are designed to cater to the unique needs of women with PCOS.

1. Combine Strength + Cardio for the Best Results

PCOS-Friendly Workouts can be a game changer for women, providing a balanced approach to fitness.

For PCOS-friendly workouts, research consistently shows that a mix of aerobic exercise and strength training offers the biggest benefits for PCOS—including improvements in:

insulin resistance^{2, 3, 4}
body composition^{2, 4}
inflammatory markers³
energy and mood³
cardiovascular health^{2, 4}

Strength Training

Building muscle is essential for PCOS, especially because lean muscle increases metabolic rate and improves HOMA-IR, a key measure of insulin resistance.^{2, 3} At BOOTIQUE, our progressive strength blocks help women safely build muscle without high impact or burnout.

Cardio That Supports Hormones

Engaging in PCOS-Friendly Workouts is essential for improving overall wellness. Choosing the right types of PCOS-Friendly Workouts can enhance your fitness journey.

Moderate-intensity aerobic exercise improves BMI, insulin sensitivity, and cardiovascular fitness in women with PCOS.^{2, 4} Our signature StairMaster conditioning gives you low-impact cardio that’s joint-friendly and metabolically effective—perfect for PCOS-friendly workouts.

Our approach to PCOS-Friendly Workouts ensures that they are enjoyable and effective.

Mind-Body Work Matters Too

Studies show that yoga and mindful training can reduce cortisol, testosterone, perceived stress, and inflammation, while improving insulin sensitivity and quality of life in women with PCOS.^{3, 6}

Sonali often reminds clients: “Your nervous system is part of your fitness. Training it well is just as important as the reps you do.”

2. Low-Impact, Moderate Intensity > Intense, High Impact

Incorporating PCOS-Friendly Workouts into your routine can help manage stress levels. Women with PCOS are often more sensitive to cortisol spikes—which can worsen:

fatigue
cravings
weight retention
inflammation
cycle irregularity

It’s not that high intensity is “bad.” It’s about balance.

Why Low-Impact Works For PCOS-friendly workouts

Low-impact workouts reduce unnecessary stress on the central nervous system while still improving insulin sensitivity, strength, endurance, and overall metabolic health.^{1, 7, 8} This is exactly why the BOOTIQUE Method was built on low-impact, high-efficiency training.

Sonali shares: “I spent years doing workouts that pushed me past my threshold. When I shifted to controlled strength training and intentional conditioning, my energy, cycle regularity, and digestion improved dramatically.”

3. Consistency Matters More Than Intensity

PCOS-Friendly Workouts can significantly improve your mood and energy levels.

One of the biggest research takeaway when considering PCOS-friendly workouts? You don’t need to destroy yourself in every workout. You just need to show up consistently.

Most physical activity guidelines recommend at least 150+ minutes per week of moderate-intensity movement plus regular muscle-strengthening activities for greater health benefits.⁹

For many women with PCOS, that looks like:

150+ minutes per week of moderate-intensity movement
a balanced mix of strength + conditioning
sustainable weekly habits vs. “all-or-nothing” phases

At BOOTIQUE, this often looks like:

3–4 classes per week
smart programming that rotates intensity
habit stacking with trainers who hold you accountable

This is where group fitness in Delray Beach becomes powerful—you’re not doing this alone.

4. Recovery Is Non-Negotiable for PCOS

Women with PCOS often have heightened inflammation and are more affected by poor sleep or under-recovery. Even one night of poor sleep can negatively impact insulin sensitivity and androgen levels, worsening PCOS symptoms.¹⁰

The essential of PCOS-friendly workouts:

7–9 hours of sleep
a post-workout nutrition plan that supports blood sugar
active recovery (walking, stretching, low-impact movement)
stress-reduction practices—breathwork, yoga, time outdoors

Sonali’s background as a Recovery Specialist gives her a unique coaching perspective: “Recovery isn’t the break from your results—it’s where your results happen.”

5. Track More Than Weight—and Seek Support When Needed

Weight is one metric—but it is not the most important one for PCOS-friendly workouts. PCOS is a multifactorial condition that affects metabolic, endocrine, and psychological health, and it shows up differently in every woman.⁵

Instead, focus on changes in:

energy stability
cycle regulation
strength improvements
muscle gain
mood and sleep
reduction in carb cravings
better recovery

In Summary: Recovery is crucial after doing PCOS-Friendly Workouts to maintain health benefits.Finding the right balance in your PCOS-Friendly Workouts is key to long-term success.

Working with a trainer who understands metabolic health—and understands YOU—makes the difference. That’s where Sonali shines.

PCOS Tip: Keep it low impact and moderate

Trainer Spotlight: Meet Sonali Anand, BOOTIQUE Trainer + Recovery Specialist

Founding Trainer. DPT Candidate. Recovery Specialist.

Sonali Anand specializes in women’s health, metabolic balance, and sustainable strength training. As a Founding Trainer, DPT Candidate, and Recovery Specialist, Sonali brings a uniquely educated, movement-first approach to BOOTIQUE’s low-impact method. With a lifelong background in dance and sports, she understands how the body moves—and more importantly, how it should move for long-term strength and injury prevention.

Sonali is currently pursuing her Doctorate in Physical Therapy and Massage Therapy licensure, which allows her to blend:

anatomy
recovery science
corrective strength training
form-focused coaching

Her coaching style is supportive, detail-oriented, and rooted in sustainable results. At BOOTIQUE, she prioritizes proper form, muscular balance, and confidence-building from the ground up—making her an incredible resource for women navigating PCOS, hormonal stress, or metabolic challenges.

Tracking your progress in PCOS-Friendly Workouts can help identify improvements.

It’s essential to focus on sustainable practices while engaging in PCOS-Friendly Workouts.

Sonali often reminds clients: “Your form is your foundation. When movement feels good, results follow.”

MeetCoachSonali — Meet Coach Sonali, Founding Trainer

Why BOOTIQUE Fitness Is a Powerful Studio Option for Women With PCOS

Women choose BOOTIQUE because our method naturally supports PCOS physiology:

✔️ Low-impact, hormone-friendly format
✔️ StairMaster training that boosts cardiovascular health without joint stress
✔️ Strength blocks that build lean muscle (critical for insulin sensitivity)
✔️ Trainers who understand the metabolic and hormonal nuances of PCOS
✔️ A welcoming community for women of all fitness levels
✔️ Smart programming that avoids cortisol spikes and overtraining

Whether you’re newly diagnosed or looking to optimize your health, BOOTIQUE gives you a structured, supportive, and science-backed way to feel stronger—without burning out your system.

Ready to Try PCOS-Friendly Workouts in Delray Beach?

Join us for a class in our Delray Beach studio and experience a workout that supports your hormones, your metabolism, and your long-term strength.

Join out waitlist for when we open our doors in 2026: www.bootiquefit.com

Follow Sonali on Instagram

Disclaimer

The information in this article is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. If you have PCOS or any underlying health condition, always consult your primary care physician, OB-GYN, or healthcare provider before beginning a new exercise or nutrition program. Results vary based on individual health, lifestyle, and medical history.