Modifying Barbell Workouts for Pelvic Floor Safety and Strength

Barbell workouts are fantastic for building muscle strength and endurance, and they’re also highly effective for maintaining bone density. Plus, they can be a lot of fun! However, if you have pelvic floor issues or are at risk, it’s important to modify these workouts to avoid unnecessary strain.

Here are the top 5 modifications to make when participating in barbell workouts:

1. Narrow Stance for Squats and Lunges Avoid wide stance positions, deep squats, or lunges, as they increase pelvic floor pressure. In most classes, instructors recommend squatting to a 90-degree knee angle—if you have pelvic floor concerns, bend your knees less and reduce the depth of your squat. Additionally, reduce the weight placed on your shoulders to minimize the load on your pelvic floor.

2. Avoid Breath Holding Holding your breath while lifting weights increases intra-abdominal pressure, which can strain the pelvic floor. Instead, focus on exhaling during the exertion phase (when lifting) and inhaling during the lowering phase. A simple rule to remember: exhale on exertion.

3. Modify the Plank Planks are great for core strengthening, but if you have pelvic floor concerns, the traditional plank may not be suitable. With your thighs still in contact with the floor, start by focusing on activating your pelvic floor. Hold this for a maximum of 10 seconds, then rest. Once you can confidently perform this, progress to a modified plank on your knees, but avoid full planks on your toes if you have pelvic floor issues.

4. Skip Jumping Lunges and Power Jumps Jumping exercises like lunges and power jumps are becoming more common in barbell classes but are not recommended for those with pelvic floor concerns. Instead, do low-impact alternatives and communicate with your instructor about your modifications.

5. Limit Overhead Shoulder Presses and Tricep Extensions Overhead exercises place significant pressure on the pelvic floor, increasing the likelihood of leakage. Instead, reduce the weight or substitute with forward, lateral, or rear shoulder raises with dumbbells. For triceps, try bent-over kickbacks or supported tricep extensions using a step.

Modifying Workouts Without Standing Out

Modifying your workout is a responsible choice that reflects your commitment to your health. While it may seem intimidating to stand out, instructors value those who make adjustments. It is common and sensible for people to modify their workouts for different reasons as part of a fitness approach. Embracing modifications shows that you understand your body and are dedicated to achieving your goals.

Remember, it’s your body and your workout—own it! Prioritise your pelvic floor health, and don’t hesitate to make changes that suit your needs. Always keep in mind: Pelvic Floor First!

Learn More with the 8-Part Pelvic Floor Series If you want to gain a deeper understanding of how to protect and strengthen your pelvic floor during workouts, check out my FREE 8-part Pelvic Floor series. This program provides comprehensive insights into pelvic floor safety and includes tailored exercises designed to support long-term core health.