If you have PCOS, you already know it loves to stir up chaos. Weight gain that makes no sense. Energy crashes. Hormones doing the absolute most. It can feel like your body is working against you no matter how “right” you try to do things.

You are not lazy. You are not broken. And you are definitely not alone.

After years of trial and error, frustration, and scale staring, I realized something important. What works for most people does not always work for PCOS bodies. Once I stopped fighting that reality and started working with my body, things finally clicked.

Why Cardio Alone Is Not Cutting It for PCOS

Let’s talk about the biggest lie we have all been sold. More cardio equals more weight loss.

For many people with PCOS and insulin resistance, endless cardio can actually backfire. You work harder, feel more exhausted, and see zero progress. It is demoralizing.

That was me. Until I added strength training.

Why Lifting Weights Is a Game Changer for PCOS

If you have PCOS, lifting weights is not optional. It is essential.

Resistance training helps improve insulin sensitivity, which is a huge deal for PCOS. When your body uses insulin more efficiently, it becomes easier to manage weight, cravings, and energy levels.

Building muscle also increases your metabolism. More muscle means your body burns more calories even at rest. That is the long game, and PCOS requires a long game mindset.

Bonus benefits of weight training for PCOS include:

• Improved hormone balance
• Better mood and stress management
• Increased strength and confidence
• More consistent energy levels

No, you will not “bulk up.” You will feel stronger, steadier, and more in control.

Do You Need a Personal Trainer With PCOS?

Short answer. It helps. A lot.

A qualified personal trainer is not there to sell you a quick fix or make you cry through burpees. A good trainer listens, adjusts, and builds a plan around your body and your goals.

For PCOS especially, working with a trainer can help you:

• Learn proper form so you do not get injured
• Avoid overtraining and burnout
• Stay consistent when motivation dips
• Customize workouts around fatigue, stress, and hormones

Accountability also matters. Showing up is easier when someone is expecting you.

PCOS Fitness Tip Nobody Talks About: Consistency Over Intensity

You do not need to destroy yourself in the gym to see results.

With PCOS, consistency beats intensity every time. Three to four solid strength sessions a week will do more for you than seven days of punishment workouts followed by total burnout.

Progress may feel slower. That does not mean it is not happening.

Feeling Good Starts With Feeling Comfortable

This might sound shallow, but it matters. When you feel good in your workout clothes, you are more likely to show up.

Finding gym clothes that fit well, stay put, and do not make you feel self-conscious can be a struggle, especially if your weight fluctuates. Invest in pieces that make you feel confident at your current size, not the size you think you “should” be.

Confidence is part of the routine.

PCOS Weight Loss Is Not Linear and That Is Normal

Some weeks the scale moves. Some weeks it does not. Some weeks your body feels amazing. Other weeks you are tired for no clear reason.

This is normal with PCOS.

Measure progress in more ways than weight. Strength gains. Energy levels. Mood. Clothes fitting differently. Showing up even when it is hard.

Those wins count.

The Most Important PCOS Fitness Reminder

Your journey will not look like anyone else’s, and that does not make it wrong.

PCOS makes things more complicated, not impossible. With the right tools, support, and mindset, you can build a routine that actually works for you.

Celebrate the small wins. Ask for help when you need it. Keep showing up for yourself even on the messy days.

You are doing better than you think, bestie.