“The only bad exercise is the one you skipped.”
― Amit Kalantri, Wealth of Words
On July 30th, PCOS creator Drew Baird posted a viral TikTok ranking the “best exercises for PCOS weight loss.” The video has over 27,000 likes and 350,000 views, and like most of Drew’s content, it sparked a lot of conversation in the PCOS community. His ranking went like this:
- Strength Training
- Walking
- Pilates
- Yoga
- Cardio
- HIIT
Drew’s content is incredibly popular for a reason, he breaks down PCOS information in a way that feels accessible, encouraging, and non‑judgmental. But as someone who has been actively managing PCOS and tracking what actually works for my body, I realized my personal ranking looks very different.
PCOS is not a one‑size‑fits‑all condition. What works beautifully for one person might be overwhelming, stressful, or even counterproductive for another. For me, the biggest challenge wasn’t just losing weight, it was losing weight without building too much muscle, which can make me feel physically uncomfortable and visually “bulky” in ways I don’t prefer.
So when I looked at Drew’s list, I thought that it was great general advice but it doesn’t match my lived experience. Here’s the order that actually helped me lose weight while keeping my body feeling balanced, comfortable, and aligned with my goals:
- Walking: Walking has been the most sustainable, gentle, and effective tool for my PCOS weight loss. It keeps cortisol low, doesn’t overstimulate my appetite, and is easy to fit into daily life.
- Cardio: Not high‑intensity cardio, just moderate, steady‑state cardio. Things like cycling, elliptical, or light jogging helped me burn calories without triggering inflammation or stress.
- Strength Training: Strength training is important, but I personally need it in moderation. Too much leads to muscle gain faster than I want, so I keep it light and intentional.
- Yoga: Yoga helps regulate stress, improve mobility, and support hormone balance. It’s not my main weight‑loss tool, but it’s a supportive one.
- Pilates: Pilates is great for core strength and posture, but for me, it didn’t contribute significantly to weight loss.
- HIIT: I had actually never heard of HIIT before this video, and once I looked it up, I realized why it’s last on my list. HIIT spikes cortisol, feels too intense for my body, and tends to leave me exhausted rather than energized.
Responding to viral content is important because it shows how diverse PCOS experiences really are. Drew’s ranking is valid, but so is mine. PCOS management is deeply personal, and the best exercise routine is the one your body responds to with balance, consistency, and low stress.
If anything, this viral video reminded me that PCOS advice should always be taken as a starting point, not a prescription. The real magic happens when you learn to listen to your own body.
Welcome to mypmoshealth! Please do not hesitate to leave a comment below to share your thoughts and feel free to contact me on Bluesky. 🙂
