PMOS (formerly PCOS)
Exercise can do more for PMOS than most people are told
PMOS is the new name for PCOS. Our Accredited Exercise Physiologists help you understand your symptoms and build a plan that fits your life, across Footscray, Port Melbourne and Glen Iris, and by telehealth.
What is PMOS?
Polyendocrine Metabolic Ovarian Syndrome (PMOS) is the new name for polycystic ovary syndrome (PCOS). It is a hormone and metabolism condition that looks different from person to person (Teede et al., 2026). You will see "PMOS (formerly PCOS)" for the next few years while everyone makes the switch.
PMOS can feel hard to manage. It doesn't have to stay that way. With the right support, you can feel on top of PMOS, not the other way around.
Our exercise physiologists can help with:
- Lowering testosterone
- Improving insulin sensitivity
- Building strength and fitness
- Body composition goals, if they matter to you
- Cycle and fertility goals, alongside your GP or fertility specialist
Did anyone walk you through how exercise can help?
Here is what the research says about four parts of PMOS.
Testosterone: more than one way to lower it
After 12 weeks of training, high-intensity interval training (HIIT) lowered testosterone more than strength training in women with PMOS (Rao et al., 2022). Both groups still improved. A 2025 review of 19 trials compared types of exercise. Yoga came out on top overall, with moderate-intensity training and HIIT close behind (Tan et al., 2025).
Insulin: exercise helps your body use it better
Regular activity that meets the physical activity guidelines is linked with better insulin sensitivity and blood sugar control (Bird & Hawley, 2017). In PMOS, vigorous exercise looks especially helpful for insulin resistance and fitness (Patten et al., 2020). For people with insulin resistance, exercise programs usually lower it, and sometimes reverse it (Whillier, 2020).
Fertility: one part of a bigger picture
Fertility can be a worry for some people with PMOS. It depends on many things, and PMOS is only one part of the picture. A few small studies suggest regular vigorous exercise may help ovulation in PMOS (Mussawar et al., 2023). In a review of people having IVF, being active beforehand was linked with higher pregnancy and live birth rates, with no change in miscarriage rates (Rao et al., 2018).
Hair growth: working on what drives it
Hair growth in a male pattern (called hirsutism) can be part of PMOS, and it can knock your confidence. Testosterone is linked with this kind of hair growth, and exercise can help lower it. Your GP can talk you through the full range of options.
How our exercise physiologists help
You start where you are. Every plan is built by an Accredited Exercise Physiologist and changes as you go. Here is what working with us looks like.
Discuss
We talk about your symptoms, your health, your current habits and what matters most to you.
Review
We look at your strength, your activity levels and your general eating habits. If you need tailored nutrition support, we can refer you to a dietitian.
Support
You get clear information about PMOS and achievable goals that build over time. Train one on one or in our supervised small groups.
Track and adjust
We check your progress and change the plan as you go. With your consent, we keep your GP in the loop, so everyone works to the same plan.
Looking after your long-term health
PMOS is linked with a higher chance of some other health conditions (Jean Hailes for Women's Health, 2026; Teede et al., 2023). These include:
- Type 2 diabetes
- Heart and blood vessel disease
- Anxiety and depression (Boldis et al., 2024)
- Eating disorders
- Sleep apnoea (Kahal et al., 2020)
- Endometrial (uterine) cancer
- Pregnancy complications
Healthy habits, including regular movement, are recommended for everyone with PMOS to support long-term health (Teede et al., 2023). That is where exercise physiologists can help.
Our exercise physiology team
Accredited Exercise Physiology across Footscray, Port Melbourne and Glen Iris, and by telehealth
Our Accredited Exercise Physiologists work with people with PMOS at all three clinics and by telehealth. Book with whichever clinic suits you, and we will build the plan around you.
All of our exercise physiologists are accredited with Exercise and Sports Science Australia (ESSA).
Meet the teamWho this is for
No referral is needed. This is for people who:
Have a PMOS or PCOS diagnosis and want to know where to start
Have been told they have insulin resistance or high testosterone
Are working on cycle or fertility goals with their GP or specialist
Feel unsure about exercise or gyms and want support with no judgement
Have tried exercise before and found it hard to keep going
Want to look after their long-term health
Frequently asked questions
Is PMOS the same as PCOS?
Yes. PCOS was renamed PMOS in 2026. The old name pointed to cysts, which many people with the condition never have, and missed the hormone and metabolism side (Teede et al., 2026). You may see both names for the next few years.
What is the best exercise for PMOS?
There is no single best type. Studies have found benefits from HIIT, strength training, moderate-intensity exercise and yoga (Rao et al., 2022; Tan et al., 2025). The best plan is one you enjoy and can keep doing. We help you find it.
How much exercise do I need?
Australian guidelines suggest 2.5 to 5 hours of moderate activity, or 1.25 to 2.5 hours of vigorous activity, each week. Add muscle-strengthening activity on at least two days (Department of Health, Disability and Ageing, 2026). In PMOS, one review found heart and metabolic benefits from at least 120 minutes of vigorous exercise a week (Patten et al., 2020). We build up to it gradually.
Do I need to lose weight for exercise to help?
No. In one review of exercise in PMOS, fitness and insulin resistance improved even when exercise alone barely changed weight (Patten et al., 2020). We focus on what matters to you, such as strength, energy and how you feel.
Can exercise help with fertility?
It may help as part of a bigger plan. A few small studies suggest regular vigorous exercise may help ovulation in PMOS (Mussawar et al., 2023). Your GP or fertility specialist leads your fertility care, and we fit exercise around it.
Do I need a referral?
No. You can book directly with us. If your doctor has referred you or written a plan for you, bring the paperwork along and our admin team will talk you through your options.
Can I do this by telehealth?
Yes, for education, program planning and reviews. Strength testing needs an in-clinic visit at any of our three clinics. Many people mix the two.
Keep reading
Why did PCOS get a new name?
One of our exercise physiologists explains what changed and what it means for you.
Read the blogFind your clinic
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It starts with a conversation
Ready to get on top of PMOS? Book an initial assessment at Footscray, Port Melbourne or Glen Iris, or by telehealth. No referral needed.
Book Your First AppointmentAbout this page
Evidence and review
Written and reviewed by The Biomechanics exercise physiology team. Last reviewed November 2026.
References
Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport & Exercise Medicine, 2(1), e000143. https://doi.org/10.1136/bmjsem-2016-000143
Boldis, B. V., Grünberger, I., Cederström, A., Björk, J., Nilsson, A., & Helgertz, J. (2024). Comorbidities in women with polycystic ovary syndrome: A sibling study. BMC Women's Health, 24(1), 221. https://doi.org/10.1186/s12905-024-03028-9
Department of Health, Disability and Ageing. (2026, June 3). Recommendations for adults (18 to 64 years). Australian Government. https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians/recommendations-for-adults-18-to-64-years
Jean Hailes for Women's Health. (2026, May 21). PMOS and other health conditions. https://www.jeanhailes.org.au/health-topics/pmos/can-pcos-lead-to-other-health-conditions/
Kahal, H., Kyrou, I., Uthman, O. A., Brown, A., Johnson, S., Wall, P. D. H., Metcalfe, A., Parr, D. G., Tahrani, A. A., & Randeva, H. S. (2020). The prevalence of obstructive sleep apnoea in women with polycystic ovary syndrome: A systematic review and meta-analysis. Sleep and Breathing, 24(1), 339-350. https://doi.org/10.1007/s11325-019-01835-1
Mussawar, M., Balsom, A. A., Totosy de Zepetnek, J. O., & Gordon, J. L. (2023). The effect of physical activity on fertility: A mini-review. F&S Reports, 4(2), 150-158. https://doi.org/10.1016/j.xfre.2023.04.005
Patten, R. K., Boyle, R. A., Moholdt, T., Kiel, I., Hopkins, W. G., Harrison, C. L., & Stepto, N. K. (2020). Exercise interventions in polycystic ovary syndrome: A systematic review and meta-analysis. Frontiers in Physiology, 11, 606. https://doi.org/10.3389/fphys.2020.00606
Rao, M., Khan, A. A., & Adnan, Q. U. A. (2022). Effects of high-intensity interval training and strength training on levels of testosterone and physical activity among women with polycystic ovary syndrome. Obstetrics & Gynecology Science, 65(4), 368-375. https://doi.org/10.5468/ogs.22002
Rao, M., Zeng, Z., & Tang, L. (2018). Maternal physical activity before IVF/ICSI cycles improves clinical pregnancy rate and live birth rate: A systematic review and meta-analysis. Reproductive Biology and Endocrinology, 16(1), 11. https://doi.org/10.1186/s12958-018-0328-z
Tan, Y., Liu, Y., Koga, A., Yuan, Y., Yu, H., & Liu, J. (2025). The effects of different exercises on insulin resistance and testosterone changes in women with polycystic ovarian syndrome: A network meta-analysis study. Healthcare, 13(17), 2132. https://doi.org/10.3390/healthcare13172132
Teede, H. J., Bahri Khomami, M., Morman, R., Laven, J. S. E., Joham, A. E., Costello, M. F., Patil, M., Rees, D. A., Berry, L., Cree, M. G., Zhao, H., Norman, R. J., Dokras, A., & Piltonen, T., on behalf of the Global Name Change Consortium. (2026). Polyendocrine metabolic ovarian syndrome, the new name for polycystic ovary syndrome: A multistep global consensus process. The Lancet. Advance online publication. https://doi.org/10.1016/S0140-6736(26)00717-8
Teede, H. J., Tay, C. T., Laven, J., Dokras, A., Moran, L. J., Piltonen, T. T., Costello, M. F., Boivin, J., Redman, L. M., Boyle, J. A., Norman, R. J., Mousa, A., & Joham, A. E. (2023). Recommendations from the 2023 international evidence-based guideline for the assessment and management of polycystic ovary syndrome. Fertility and Sterility, 120(4), 767-793. https://doi.org/10.1016/j.fertnstert.2023.07.025
Whillier, S. (2020). Exercise and insulin resistance. In J. Xiao (Ed.), Physical exercise for human health (Advances in Experimental Medicine and Biology, Vol. 1228, pp. 137-150). Springer. https://doi.org/10.1007/978-981-15-1792-1_9