My PMDD-Friendly Workout Plan (That Keeps Me Sane!)

By Oksana George 05/24/2025

The end of my cardio workout! I was super sweaty

Part I: Introduction

My workout journey started around late March or early April of 2024 when I signed up for a gym membership. The vibe there was super welcoming—everyone was so friendly, which honestly helped motivate me to keep showing up. And let’s be real, I love to talk, so when people would ask how I was doing, I didn’t hold back (okay, maybe not everything, but enough for them to know I’d be sticking around).

In the beginning, I was consistent because I was determined to lose weight. I didn’t really have a plan—I just knew I was gaining and wanted to feel “skinny” again. Looking back, it’s kinda funny how I thought that was the goal. But here’s the thing: I wasn’t working out for my mental health yet. I was going through what I thought was anxiety, depression, and maybe even bipolar disorder. So on the rough days? I didn’t show up. It was a pattern.

I’d go when I felt good, and skip when I didn’t. People at the gym started to pick up on that too. So, was I consistent? Not really. I went when the vibes were right. I didn’t have the discipline back then—I had a lot of growing to do. But hey, it was a start. At the time, I didn’t even know I had PMDD. I just thought I was dealing with anxiety, depression, maybe even bipolar disorder. All I knew was: some days I felt great and hit the gym, and other days…

I couldn’t even get out of bed. It was a cycle I couldn’t explain yet. Looking back, I can see the pattern so clearly. I was struggling—mentally, emotionally, physically—and it showed in how inconsistent I was. PMDD was silently running the show, and I had no idea. Honestly, there were days I could barely get out of bed—so the idea of going to the gym felt impossible. I kept thinking, What’s the point?

But everything started to shift when two big things happened:

1. I had a major mindset change (you’ll know what I mean if you’ve read my first blog post), and 2. I finally found out I had PMDD.

Once I understood why I felt the way I did, it all started making sense. I wasn’t lazy—I was cycling. And learning to work with my body instead of fighting it? That’s when everything changed.

Part II: The Schedule and Routine

First off, thank you for reading! I know it’s a lot but here is where we get to the good part:)

The layout was organized by AI: But created by me.

Please feel free to screenshot the table I created of the schedule: note that yes this is a FULL week but you can go whatever pace you want and how heavy you want to go. YOU DO NOT have to follow it all.

Here is also my workout plan I do: don’t worry they are light but you can also make it heavy. But I created this workout to where I can change it to light or heavy depending what phase I am in. Also if I’m in the luteal phase and I am doing 60 mins cardio, I go slower and easier. I don’t push.

I prefer elliptical over the treadmill because it’s gentler on the joints and it actually burns more calories. It’s a win-win—your knees (and your goals) will thank you later!

Note: You don't need to work out 7 days a week. I do because I love working out.

Found On Pinterest

My Favorite Moves:

So personally I LOVE lifting weights- I love feeling the resistance and momentum. It makes me feel powerful. I also love taking strength training classes as well. Those classes are very fun and they still get you into shape.

What I Learned In This Journey

One thing I learned in this journey was you have to be consistent, change your workout routine every once in a while so you don’t get bored, and lastly make sure if you do lift weights, work on your form.

Form is very important. I love listening to music. My favorite genre when listening to music is EDM And a little soul music. That’s what keeps me going.

Tips: If you are starting out

If you are nervous about going to the gym, remember everyone is there for the same thing you are there for. So don’t worry about others. Just do your thing and always always ask for advice with those around you- they WILL help you.

The community in the gym is so different and just overall amazing. If you run into a rude person- don’t take it personal- remember everyone is going through a battle. Hope this helps. Sending love and light your way during this journey.

And Lastly… Thank you and if YOU have any feedback? Please feel free to hit the button down below and it will send you to the contact page to leave a message!

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Music I Love

https://music.youtube.com/playlist?list=PLA55ZkE4CEKgaEz56m9Qq8noGNPMrNHQA

This is my workout playlist! If you are an EDM/Raver junky this playlist is for you!