Research suggests combining cardio and strength training may offer the broadest health benefits for women with PCOS.
- Exercise for PMOS (PCOS) improves cardiorespiratory fitness and helps reduce waist circumference
- Cardio vs strength training for PMOS (PCOS) shows no single exercise type consistently outperforms the other
- PMOS (formerly PCOS) exercise guidelines recommend combining cardio with strength training for overall metabolic health
Regular exercise may improve cardiorespiratory fitness and reduce waist circumference in women with polycycstic ovarian syndrome (PCOS), according to a systematic review and meta-analysis published in the International Journal of Environmental Research and Public Health (1✔ ✔Trusted Source
The Effect of Exercise on Cardiometabolic Risk Factors in Women with Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis
).
The review evaluated women with polycystic ovary syndrome (PCOS), the former name of the condition now known as PMOS, and examined whether different types of exercise could improve cardiometabolic health.
The analysis pooled data from 18 randomized controlled trials involving 593 women. Regular exercise consistently improved cardiorespiratory fitness and reduced waist circumference.
However, the review did not find consistent improvements in body weight, fasting glucose, insulin resistance, or blood lipid levels across all studies, suggesting that exercise benefits extend beyond changes seen on the weighing scale.
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Exercise Benefits Go Beyond Weight Loss in PCOS
For many women with PCOS, exercise is often viewed as a way to lose weight. The review, however, highlights that improving overall fitness may be just as important.
The analysis found benefits including:
- Improved cardiorespiratory fitness
- Reduced waist circumference
- Better physical fitness
- Positive effects on overall cardiometabolic health
“Regular exercise may improve cardiorespiratory fitness and waist circumference in women with PCOS,” said lead author Annabelle Breyley-Smith.
Someone who walks briskly every evening or cycles to work may notice improvements in stamina and fitness even before seeing major changes in body weight.
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Strength Training vs Cardio for PCOS
The review examined a range of exercise programmes, including aerobic exercise, resistance training, and combinations of both. While each approach demonstrated health benefits, the available evidence did not identify one type of exercise as consistently superior for improving metabolic health.
Rather than favoring strength training over cardio, the findings suggest that different forms of exercise may contribute in complementary ways. Aerobic activities help improve cardiovascular fitness, while resistance exercises support muscle strength and overall physical function.
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Current Exercise Recommendations for PCOS
Building on this evidence, a more recent position statement from Exercise and Sports Science Australia recommends combining aerobic activity with muscle-strengthening exercises as part of routine PCOS management.
Current recommendations include:
- 150 to 300 minutes of moderate-intensity aerobic activity each week, or 75 to 150 minutes of vigorous activity
- Muscle-strengthening exercises on two non-consecutive days each week
- Higher exercise volumes when modest weight loss is a treatment goal
A person who enjoys walking could gradually include two weekly strength-training sessions, while someone who prefers resistance workouts could add cycling or swimming to improve cardiovascular fitness.
Building a Sustainable Exercise Routine
Researchers increasingly recognize that long-term success depends on choosing activities that fit individual preferences, physical abilities, and daily routines. A balanced combination of aerobic and resistance exercise may offer broader health benefits than relying exclusively on one form of training.
As understanding of PCOS continues to evolve, current evidence supports making exercise a consistent part of everyday life rather than focusing on finding a single “best” workout.
Small, consistent steps can build lasting health benefits over time. Choosing an exercise routine you enjoy may make it easier to stay active and support your overall wellbeing.
Frequently Asked Questions
Q: Is strength training better than cardio for PMOS?
A: Current evidence does not show that strength training is consistently better than cardio. Both forms of exercise provide important health benefits.
Q: Can exercise improve PMOS even without weight loss?
A: Yes. The review found improvements in cardiorespiratory fitness and waist circumference even when body weight did not consistently change.
Q: What type of exercise is recommended for PMOS?
A: Current recommendations support combining aerobic exercise with muscle-strengthening activities.
Q: How much exercise should women with PMOS aim for?
A: Adults are encouraged to achieve 150 to 300 minutes of moderate aerobic activity each week, along with strength training on two non-consecutive days.
Q: Why is regular exercise important in PMOS?
A: Exercise can improve physical fitness, reduce waist circumference, and support overall cardiometabolic health.
References:
- The Effect of Exercise on Cardiometabolic Risk Factors in Women with Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis – (https://pmc.ncbi.nlm.nih.gov/articles/PMC8835550/)
- Exercise in the management of polycystic ovary syndrome: A position statement from Exercise and Sports Science Australia – (https://www.sciencedirect.com/science/article/pii/S1440244024002081?fr=RR-2&ref=pdf_download&rr=a1a8f71eec82a923)
Source-Medindia