Is Your Workout Wrecking Your Pelvic Floor?

Let’s talk about something that too often gets brushed under the (yoga) mat.

You’re showing up. You’re moving. You’re prioritising your health — and your sanity — through exercise. But what if, instead of building you up, your workout is quietly undermining your pelvic floor?

You wouldn’t be alone. It is estimated that up to 70% of women experience urinary incontinence during exercise, and nearly half say they feel a lack of control or confidence around their back passage. These issues often go unspoken. They aren’t just physical — they’re emotional. And for many, they’re isolating. We’re told it’s just part of “getting older.” That a pad and a pair of black leggings will see us through. That we should grin and bear it.

The story is one I hear frequently, from strong, motivated women in their 40s, 50s, 60s and 70’s. Women who are doing everything they can to stay active, healthy, and strong — but are quietly wondering what to do about their worsening pelvic floor. But leaking, pressure, breath-holding, and core weakness during exercise aren’t inevitable. They’re signs. Signals from your body that something needs attention. And we should be listening.

Lst’s unpick this. Most exercise programs aren’t built with the intimate needs of a woman’s body — your body — in mind. They follow a model built for performance and aesthetics, rather than one that truly supports the transitions of womanhood: through the transitions into and beyond midlife..

And this is where the problem lies.

When we don’t train with our pelvic floor in mind — when the pelvic floor, breath, pressure, posture, and internal support are missing from the conversation — we end up pushing (down) through, instead of building strength from the inside out.

It’s time to change that.

It’s time to stop accepting discomfort as a side effect of staying active. To stop treating pads and layered leggings as solutions. And to start tuning into what your pelvic floor is telling you.

Because the truth is, your pelvic floor is central to your strength, stability, posture, continence, and even sexual wellbeing. When it’s under strain, everything feels harder — not just physically, but emotionally, too.

In fact:

• 1 in 3 women will experience pelvic floor dysfunction in their lifetime.
• Symptoms can often worsen without the right type of exercise — and improve significantly with targeted, informed movement.
• Pelvic floor issues can impact women of all ages — not just post-birth or post-menopause.

So if you’re feeling the signs — whether it’s leaking during a workout, a heaviness you can’t explain, or a quiet worry that you’re losing strength where it matters most — this is your nudge to pause. Reflect. And take action.

Your pelvic floor deserves just as much attention as your biceps, glutes, or abs.

Not because you’re fragile — but because you’re strong, and smart enough to train with intention.

It’s not about doing less. It’s about doing it differently. And doing it in a way that supports the whole you.

With strength and kindness,

Sarahjane xx

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Inside the MembersHub, you’ll find:

• Live and on-demand classes tailored to support your pelvic floor
• A wide variety of movement — from bodyweight strength to cardio for all
• Access to me for personalised guidance
• A supportive community of women who get it

You can try it free for two weeks, with no pressure, and then it’s just £36/month after that. www.fitfannyadams.com/GJPELVIS

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