12-Week Progressive PCOS Exercise Protocol
Evidence-Based Cardio + Strength Training Program
For hweissmd Substack Paid Subscribers
How to Use This Program
This 12-week protocol is designed specifically for women with PCOS based on the most current research showing that combined resistance training and cardiovascular exercise produces the best metabolic, hormonal, and psychological outcomes.
Choose your starting level:
Level 1 (Beginner/Fatigued): Start here if you’re new to exercise, experiencing significant fatigue, or returning after a long break
Level 2 (Intermediate): Start here if you’ve been exercising 1-2x/week for the past few months
Level 3 (Advanced): Start here if you’re currently exercising 3+ times per week with good recovery
Key Principles:
Progressive overload — gradually increasing weight, reps, or intensity over time
Recovery is mandatory — at least 1-2 complete rest days per week
Listen to your body — if symptoms worsen, dial back intensity for 1-2 weeks
Track your progress — use the tracking sheets provided at the end
