Is Exercise Even Worth It When You Feel Like Shit? (PMDD Edition)

By Oksana George

Photo By Jeff Harmon

Introduction

Let’s just start with the obvious: who the hell wants to work out in the middle of the luteal phase? Definitely not me. Like, absolutely not. I’m gonna be real with you—I don’t even want to exist at 5 a.m., let alone put on leggings and go lift weights. I’m not just tired… I’m bone-deep, soul-crushing tired. The kind of tired where even blinking feels like effort. And yet… every morning, I still argue with myself.

One part of me is like, “Come on, Oksana, you know you’ll feel better once you walk through those gym doors.” And the other side? “Girl, lay down. Sleep it off. Let’s try again in two weeks when you’re not a hormonal gremlin.” But then I remember—if I give in to that voice and stay in bed for two weeks straight, I’ll feel even worse.

That’s the trap. That’s what gets me moving. Not motivation, not discipline—just the fear of feeling like crap for even longer. So I drag myself out of bed, throw on a hoodie, and head to the gym like a dramatic little warrior. Because sometimes, surviving the luteal phase is the workout.

The struggle is effen’ real dude… (the physical lows)

Believe it or not I was in my serious lows about my body in these pictures…. But I put on that fake smile.

:)

So I usually wake up around 4am and try to be out the door by 4:15 like some kind of highly caffeinated ninja. But let me be real—during my luteal phase? Yeah, no. I’m lucky if I open my eyes by 5. And when I do, I’m rushing around like I just hit snooze on life. Waking up feels like coming back from the dead. I’ll literally sit on the edge of my bed just staring—trying to remember who I am, what year it is, and why my body feels like it got hit by a bus.

Every time I rise, it’s like, “Congrats! You’ve just unlocked Luteal Mode: Zombie Edition.” And then the mental chatter starts: “Oksana, just go back to sleep.” “You need rest.” “Are you sure you want to do this right now?” Trust me, I’ve listened to that voice before. But now? I tell it to shut up. Not today, Satan. Do I still feel like crap? Oh, 1000%. The symptoms hit—lightheaded, foggy-brained, my yoga pants suddenly feel like a wrestling match just to put on. It’s not cute.

Honestly, some mornings I feel like there’s a full-blown elephant sitting on my chest, just chillin’. It’s better than it used to be (shoutout to changing my diet), but it still ain’t easy. Getting out of bed? A struggle. Getting dressed? Another struggle. Brushing my teeth? Optional, apparently. Once I finally make it to the gym, I’m just a hot mess walking through those doors, trying to hype myself up with the tiniest ounce of willpower I have left.

My workout plan? Feels like a death sentence. The weights feel heavier than last time (even though I’m lifting the same damn thing), and cardio? Let’s not even go there. So how do I feel overall? Like I’m dreading every second of it. But I’m still showing up—and that counts for something.

I in fact was not happy that morning

The mental lows...

Okay, so you’ve heard about the physical lows—and yeah, they sound brutal. But now let’s sprinkle in a little mental chaos to really spice it up. Because if you still think PMDD is just PMS… let’s chat. (Yes, I’m being sassy. No, I won’t stop.) Mentally? Oof. It’s like… imagine trying to do something simple—like brushing your teeth. (And yes, for the record, I do brush my teeth every day, thank you very much.) But during my luteal phase? That same task feels like climbing Mount Everest with a 50-pound weighted vest.

And that’s what trying to get to the gym feels like too. Not just hard physically, but mentally I’m already defeated the second I open my eyes. Because here’s the thing—when your body feels like crap, your brain isn’t vibing either. It’s all connected. I’ll lay there and think, “What’s the point? Should I even keep doing this?

Maybe I should just give up and go back to my old ways.” That part hits the hardest. The feeling like it’s all too much, that maybe I’m just not built for this fight. But then… I pause. Do I really want to go back to who I was before? After all the hell I’ve already pushed through? Nah. That’s the moment I shift into autopilot mode.

No emotions, no overthinking—just get dressed, get in the car, get through the gym doors. That’s the only mission. And once I’m in? I’ve made it. You can’t just walk back out. (I mean, you could, but that instant regret? No thanks.) So yeah—that’s the mental side of PMDD. It’s heavy. It’s exhausting. But somehow, I still show up. And that’s something.

YUP...This is me

The lift up

So once I finally drag my half-alive self through those gym doors, something weird happens… I actually start feeling a little better. I’m still moving in slow-mo, like one of those sloths from a nature documentary, but mentally? I feel lighter. The gym fam gives me a warm welcome (shoutout to y’all, I swear I’m not ignoring you, just mentally buffering), and it kind of makes my morning. Now let’s be real—I’m still dreading the actual workout part.

I know I’m not about to feel like Beyoncé in this luteal phase. That energy? Gone. She left the chat. But once I say hi to my people (that’s my warm-up, don’t judge), I finally hit the weights. And listen, I’m not over here trying to deadlift a car—I go lighter, do more reps, and just try to move my body without collapsing. That first set? Pain. Second set? Still pain. But suddenly, I’m sweating—and I weirdly love that.

Like, ohhh okay, I’m doing something. My brain starts to wake up about 10 minutes in. The mental fog lifts just enough for me to realize I haven’t quit yet—progress! And don’t even get me started on the playlist. You know when that one song hits and your soul lifts just a little? Yeah. That helps too. By the time I’m done lifting, I kinda feel good enough for cardio. Key word: kinda. I hop on the elliptical and go slow because raising my heart rate too much feels like a one-way ticket to Nausea Town.

I keep it chill—like 148 to 158 is the stride on the elliptical —and that’s good enough for me. And when it’s all said and done? I got a good sweat in, I moved my body, and my mood? Way better. Like, wow—was that a smile?

The Aftermath

Okay sooo… this is the part where self-care kicks in, baby. And yes, that means I go home and literally crawl back into bed. Just for like… an hour. Until my kids are up and running around like wild animals. But that hour? It HITS. I’m not even gonna lie—I used to feel guilty for laying back down after the gym.

But now? Girl please. I just fought for my life against my hormones, pushed through a workout half asleep, and somehow still managed to sweat out a little PMDD rage. That post-workout nap? It’s part of the healing. It’s earned. It makes me feel brand new. Like I can actually function for the rest of the day without biting someone’s head off or crying into my coffee. So yeah—if you’re in your luteal phase and you worked out? TAKE. THAT. NAP. Zero guilt. 100% necessary.

Final thoughts If you are reading this and struggling too- just know you are not alone. We are in this together. PMDD seriously is no joke. Just doing the little things by just doing a 5 min workout is a win. Don’t be hard on yourself. But if you are a lot like me? Here’s some tips I will give you. 1. Don’t skip gym day- adjust your plan 2. Eat well but don’t think too much about it. 3. Take your vitamins 4. You deserve rest 5. Tell them voices in your head to shut it.

I look way better as I was slowly but surely healing

Lastly...

Tell me your story. I want to hear all about it. How do you survive your workouts during luteal phase? Tell me all about it. Hit that box down below and it will send you to contact page. Don’t be shy. I don’t bite!

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