PCOS Exercise Plan for Beginners

  • Do this workout 3 times a week on nonconsecutive days for 4 to 6 weeks.
  • To warm up, walk at a brisk pace for 5 minutes.
  • The exercises are separated into two groups. Do the two exercises in group A before moving on to group B. Rest as needed between sets.
  • The last rep of a set should be tough! If you finish a set and could’ve done more, increase your reps, increase your resistance or select a more difficult version of the movement.
  • End the workout with a 5-20 minute cool down walk.This program is designed to get you started quickly. Ideally, you should be ready for a more difficult workout in about 6 weeks.

Forearm Wall Slides

Fitness plan for beginners: forearm wall slides
  1. Start by facing a wall with your forearms in contact with the wall, shoulder-width apart.
  2. Bend your elbows to 90 degrees and keep wrists in line with the elbows.
  3. Keep your forearms in contact with the wall as you slide your arms up and out. Don’t shrug the shoulders!
  4. Slide the arms back to the starting position and repeat.

Palof Press

Fitness plan for beginners: pallof press
  1. Attach a resistance band to an immovable object at chest level.
  2. Stand in line with the band so that your body is parallel to the anchor point.
  3. Hold the band with both hands and center it on your chest. Do not allow the band to rotate your upper body. Resist the urge to twist at the waist.
  4. Exhale, push the band straight out in front of you, brace your core and glutes to resist the urge to rotate.
  5. Hold it in front for 3 seconds, then return the band to your chest.

Squat

fitness plan for beginners: trainer squatting
  1. Stand with your feet beneath your shoulders.
  2. Inhale and lower your body like you’re sitting down in a chair.
  3. Keep the back neutral, chest up and core engaged. Push your feet into the ground like you’re trying to split apart the floor beneath you. This will help engage your glutes.
  4. Lower your body until your thighs are at least parallel to the ground.
  5. Keep your torso stiff as you exhale and press your body back up to standing.

Note: If you find this move difficult you can start with a chair squat, I offer instructions in this video bonus.

Elevated Push-Up

Fitness plan for beginners: elevated pushup
  1. Place your hands on a wall or another sturdy surface like a table. They should be slightly wider than shoulder-width apart.
  2. Engage your core to stiffen the torso and step back so that your weight is on the toes and hands. Keep your feet together and your glutes should be firm.
  3. Inhale and lower your chest toward the wall. Keep the glutes and core shoulder-width, tuck the elbows close to your sides as you descend.
  4. Exhale, press back up to the starting position.

Pull Through

Fitness lan for beginners: Pull Through
  1. Loop a resistance band around a sturdy object near the floor. Stand while straddling the band with feet hip-width apart and face away from the anchor point.
  2. Keep your back straight, core engaged and your shoulders down.
  3. Inhale as you hinge at the hip and press your rear behind you, slightly bend the knees, feeling a stretch in the hamstrings. Do not round your spine.
  4. Exhale as you squeeze the glutes and press the hips forward to stand back up, pulling the band through your legs.
  5. Imagine that you’re pulling from your hips rather than your arms or lower back.

Band Resisted Row

Fitness plan for beginners: band resisted row
  1. Find a fixed object where you can wrap the exercise band. Grab an end of the band in each hand and step back to where the band is under tension.
  2. Stand with your feet apart, shoulder width.
  3. Exhale, keep your elbows close to your sides as you pull the band towards you.
  4. Contract and flex your back muscles at the peak position. Inhale as you slowly return to the starting position.
  5. Repeat for the recommended number of reps.

Are you ready to start strength training?

Get my strength training beginners’ guide, which includes a pre and post workout nutrition guide, plus video instructions for two strength moves that also target your core.

MORE IN Fitness

Erika Portrait

Hi! I'm Erika.

I’m a certified Personal Trainer and Nutrition Coach. I also happen to have Polycystic Ovarian Syndrome. I help guide guide women living with PCOS toward a lifestyle that gets their symptoms under control so that they have the time, energy, and confidence to thrive. My tips, plans, programs, and guides cover all the information I wish I had when I was first diagnosed.

New here?

Grab a free copy of my Weight Loss Action Plan and other free PCOS management resources.