Women’s Hormones and Exercise: PCOS and Menopause
Women’s endocrine health can shift across life stages. Two common areas people search for help with are:
- PCOS (polycystic ovary syndrome)
- menopause and perimenopause
While these are different, they often share some common challenges:
- weight gain or weight loss resistance
- fatigue
- sleep disruption
- mood changes
- insulin resistance (common in PCOS, can also appear later)
- stress sensitivity
The goal isn’t punishment workouts. The goal is steady routines that your body can recover from.
Educational info only. Always seek personalised advice from your health team.
PCOS: why strength + consistency often wins
Many people with PCOS benefit from:
- strength work
- regular walking
- manageable cardio
- recovery and sleep focus
This supports insulin sensitivity and helps build confidence.
A helpful structure:
- 2–4 days strength work
- daily steps
- 1–3 days cardio depending on recovery
- avoid “HIIT every day” as a default
Menopause: protect muscle and bone first
During menopause, hormone changes can affect:
- muscle maintenance
- bone density
- fat distribution
- sleep and stress response
That’s why many people do best when they focus on:
- recovery and sleep
- strength training as the anchor
- walking and cardio for heart health
- mobility and balance
The “minimum effective routine” (busy-proof)
If life is hectic, this is still effective:
- 2 strength sessions/week (full body)
- 3–5 walks/week (20–45 mins)
- daily 5–10 min mobility
- consistent sleep routine when possible
You can build from there.
What to track (better than the scale alone)
Try tracking:
- waist measurement (monthly)
- steps (daily average)
- strength progress (small increases)
- sleep quality
- energy levels
- cravings and appetite
These markers often improve before weight changes.
Common traps
Trap: Doing too much too soon
Fix: start small and repeat.
Trap: Under-eating and over-training
Fix: fuel enough for recovery and keep training sustainable.
Trap: Comparing to a 20-year-old routine
Fix: build a plan for now, not the past.