PERI/MENOPAUSE: STRONG NOT SOGGY
- Nicky Jenkins
- Aug 27
- 2 min read
LIFTING WEIGHTS
We’ve all heard it: “Women in midlife should lift weights!” And it’s true. Strength training is brilliant — it builds muscle, protects our bones, keeps metabolism ticking along, and makes everyday life easier (think lugging shopping bags or dragging the bins out).
But here’s the bit no one seems to mention: if your pelvic floor isn’t up to scratch, lifting heavy the wrong way can put you at risk of prolapse or long-term incontinence.
Not quite the longevity goals we had in mind.
What’s happening to our bodies?
As we head into perimenopause and menopause, oestrogen levels drop. This doesn’t just affect hot flushes and mood — it impacts the connective tissues that support the pelvic floor. They lose some strength and elasticity, meaning the “sling of muscles” that holds everything up can weaken.
Now picture this: you’re under a barbell, told to brace your core and hold your breath to protect your spine. Sounds sensible… until you realise all that pressure inside your abdomen has to go somewhere. And where does it go? Downwards.
If your pelvic floor is already feeling like it's been through a rodeo (thanks, childbirth), adding extra pressure is like inviting disaster to a party it can't resist crashing.
Does that mean we shouldn’t lift?
Absolutely not. Weight training is still one of the best things you can do for long-term health. It just means we need to be smart about how we do it.
Start with the basics. Bodyweight movements and lighter weights first.
Breathe! Don’t hold your breath unless your pelvic floor is rock-solid. Try exhaling slowly when you lift.
Pelvic floor training is non-negotiable. Think beyond kegels: posture, breathing and control all matter.
Listen to your body. Leaking during exercise or feeling heaviness in your pelvis isn’t “just part of getting older.” It’s your body asking for help.
The real longevity goal
People talk about lifting for “longevity.” But let’s be honest — what’s the point of chasing PBs if the price is peeing your pants every time you sneeze or ending up with shares in Tena Lady?
Because true strength isn’t just about how much you can deadlift — it’s about being able to move, train, and live with confidence… while keeping your insides on the inside.
Strong. Resilient. Dry. That’s the goal.
If you’ve noticed symptoms like leaking, heaviness, or pressure, don’t ignore them. Speak to a pelvic health specialist — and train smarter, not just harder.
I’m not a menopause or pelvic floor specialist — but as a PT working with lots of women in midlife, I’ve seen firsthand the challenges (and solutions!) that make the biggest difference. If you’re navigating perimenopause and want to get stronger without feeling like your body is working against you, I’d love to help.
Nicky
Comments