For women with PCOS, now called PMOS, regular exercise and a healthy, balanced diet are first-line steps for weight and symptoms, alongside any medicines your doctor prescribes. There is no single ‘PCOS workout’. A mix of strength training and cardio that you can keep doing every week, plus steady eating habits and good sleep, is what helps most. Weight loss can be harder with this condition, so patience and the right support matter.
I’m Gawhar Ahmad, licensed pharmacist and head coach at Being Fit. Many of the women we coach have this condition, and they often arrive frustrated after crash diets that didn’t last. Here’s what the evidence and guidelines actually say, and how we approach training.
Key takeaways
- The NHS now calls PCOS polyendocrine metabolic ovarian syndrome (PMOS).
- The NHS lists weight gain and difficulty losing weight among the main symptoms.
- NHS self-help advice: eat a healthy, balanced diet, exercise regularly and lose weight if you’re overweight.
- The 2023 international guideline keeps healthy lifestyle at the centre of care and warns against weight stigma.
- Strength training plus cardio, done consistently, is a sensible approach. Speak to your doctor about medicines.
What is PMOS, and why did PCOS change its name?
The NHS describes polyendocrine metabolic ovarian syndrome (PMOS) as a hormone condition that can affect hair growth, periods, fertility and mood, and notes that it used to be called polycystic ovary syndrome (PCOS). The cause isn’t fully known, but the NHS says it may be linked to hormones such as insulin and testosterone not working properly. You’ll still see ‘PCOS’ used widely, including by many doctors and in research.
Why is losing weight harder with PMOS?
The NHS lists weight gain or difficulty losing weight among the main symptoms. Insulin not working properly is one likely reason, and tiredness and low mood, which the NHS also lists, make it harder to stay active. That’s why short, extreme diets tend to fail, and why a steady plan works better.
What do the guidelines recommend?
NHS self-help advice is to eat a healthy, balanced diet, exercise regularly, and try to lose weight if you’re overweight. The 2023 international evidence-based guideline for the assessment and management of the condition, produced by an international network of experts and women with the condition, keeps healthy lifestyle, emotional wellbeing and quality of life at the centre of care, and highlights the need to avoid weight stigma. In plain terms: lifestyle matters, but nobody should be blamed or shamed for their weight.
PMOS also raises the risk of conditions such as type 2 diabetes, high blood pressure and cardiovascular disease, according to the NHS, so regular check-ups matter too.
What kind of exercise helps?
The best exercise is the one you’ll keep doing. A balanced week usually includes:
- Strength training two or three times a week. Muscle is one of the main places your body uses glucose, which is one reason strength training is widely recommended for weight management. Our myths about strength training for women article explains why you won’t ‘bulk up’.
- Cardio most days, such as brisk walking, cycling or boxing pad work, building towards the World Health Organization guidelines of 150 to 300 minutes of moderate activity a week.
- Daily movement: walking after meals is an easy habit to start with.
- Mobility, yoga or Pilates for recovery and stress relief.
| Day | Example session |
|---|---|
| Sunday | Strength, full body |
| Monday | Brisk walk, 30–45 minutes |
| Tuesday | Boxing pad work or intervals |
| Wednesday | Yoga or Pilates |
| Thursday | Strength, full body |
| Friday–Saturday | Walk, swim or family activity |
What about diet?
Focus on regular meals built around protein, vegetables, high-fibre carbohydrates and healthy fats, rather than cutting out whole food groups. Every Being Fit package includes a customised nutrition plan, and our team includes a qualified nutrition professional. Our realistic 12-week fat-loss plan has practical meal ideas.
A pharmacist’s note on metformin and other medicines
Doctors sometimes prescribe metformin for PMOS. The NHS metformin page lists common side effects including nausea, diarrhoea, tummy pain and vitamin B12 deficiency, which can make you feel very tired. Taking it with meals, as your doctor advises, can help with stomach side effects. If you’re taking it long term, ask your doctor whether your B12 should be checked. Our guide to blood tests before training explains which results are useful to share with your coach.
Some women are also prescribed weight-loss medicines. If that’s you, read our guide to protecting muscle on weight-loss injections. Never start, stop or change a medicine without your doctor.
How does Being Fit help women with PMOS?
We start with a medical-based assessment, which can include blood tests, and build a plan around your energy, schedule and goals. Highly qualified female coaches are available, at home or online; read about women-only training at home. Pricing for every package is on our packages page, or WhatsApp for pricing on 058 572 2691.
Want a steady, supportive plan for PMOS? Our Health & Fitness professional-led team is here to help: call 0585722691, WhatsApp us on 058 572 2691, email info@beingfit.ae or book your free trial and assessment. Every way to reach us is on our contact page.
Frequently asked questions
Is PCOS the same as PMOS?
Yes. The NHS now uses the name polyendocrine metabolic ovarian syndrome (PMOS) for the condition previously called polycystic ovary syndrome (PCOS).
What is the best exercise for PCOS or PMOS?
There’s no single best type. A mix of strength training and cardio that you can do consistently is a sensible approach.
Can I lose weight with PMOS?
Yes, though it can be harder. A steady plan combining exercise, a balanced diet, sleep and, where prescribed, medicines tends to work better than crash diets.
Should I take supplements for PMOS?
Speak to your doctor or pharmacist first. Our supplements guide explains what is and isn’t supported by evidence.
Sources
- NHS: Polyendocrine metabolic ovarian syndrome (PMOS)
- Teede HJ, et al. Recommendations from the 2023 international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Eur J Endocrinol, 2023
- NHS: Metformin
- World Health Organization: Guidelines on physical activity and sedentary behaviour, 2020
This article is general information, not medical advice. If you think you have PMOS (PCOS), see your doctor for diagnosis and treatment. Don’t start, stop or change any medicine without speaking to your doctor. Prices are Being Fit’s published rates as of October 2026 and may change.
Choosing a coach? Read our guide to the best personal trainer in Dubai: seven honest checks before you book.
