Ongoing debates about whether weights are harmful to women or, on the contrary, whether strength training is beneficial raise many questions. Let's figure out what weight is safe for women's health and what specialists think about it.
Weights and the Pelvic Floor: Myths and Reality
"Partially — yes, but not in the way people usually think," says gynecologist Sabina Khanmirzoeva to "Doctor Peter." "Of course, heavy physical labor, lifting heavy bags, and buckets in the garden can increase pressure on the pelvic floor and worsen its condition over time, especially if there is excess weight, postpartum complications, or an existing initial prolapse."
However, a one-time lifting of weights will not lead to prolapse, the specialist emphasizes. The main problem lies in chronic overload and improper technique.
The gynecologist notes that women who constantly burden themselves in the garden or carry heavy shopping bags expose their pelvic floor to continuous increased intra-abdominal pressure. This can lead to serious consequences.
Those who have experienced difficult childbirth, suffer from excess weight or obesity, have frequent constipation with straining, or chronic cough are particularly vulnerable.
"Jobs involving lifting 20 kg or more increase the risk of cervical prolapse and other forms of prolapse compared to light physical labor," warns the gynecologist. "However, weights alone do not 'break' the pelvic floor instantly."
It is about chronic overstrain that occurs in the absence of balanced load and proper pelvic floor muscle training.
Safe Weight: What Experts Say?
According to the doctor, there are no universal weight limits that are suitable for all women. However, clinical recommendations and scientific studies provide important guidelines.
They show that significant impact on the pelvic floor begins with lifting weights of 10 kg or more, especially if such loads are repeated multiple times throughout the day.
"For women without pronounced pathologies, household loads of up to 7–10 kg per day of carrying or lifting are considered relatively safe, but provided that the technique is correct (squatting, not 'breaking the back' with hands)," explains Sabina Khanmirzoeva.
If pelvic floor insufficiency or prolapse has already been diagnosed, many experts recommend limiting single lifting to 3–5 kg. In such cases, it is better to lift weights as infrequently as possible, and ideally — to avoid them altogether, preferring a backpack to heavy bags in one hand.
Effective Tips for Protecting the Pelvic Floor
Follow Lifting Technique
Always squat at the knees and hips, keeping your back straight. Lift the weight smoothly, avoiding sudden jerks.
Proper Breathing
Never hold your breath while lifting. On the contrary, exhale with each effort, avoiding straining and wheezing.
Avoid Frequent and Excessive Loads
If you have to carry heavy items, such as buckets at the dacha, it’s better to divide the weight into several smaller portions. Make several approaches with breaks, instead of trying to lift everything at once.
Control Your Weight
Excess weight and obesity significantly increase pressure on the pelvic floor. Weight loss is one of the most effective ways to prevent and treat prolapse.
Regularly Train Your Pelvic Floor Muscles
Kegel exercises, biofeedback therapy with special equipment, and supported exercises not only improve urinary control. They also help compensate for the increased load that occurs during strength training or heavy physical labor.
Thus, lifting weights is not an absolute taboo for women. However, chronic overload and incorrect technique can indeed weaken the pelvic floor muscles.
"If there are even the slightest symptoms (incontinence, a feeling of pressure, prolapse, discomfort during workouts), it is better to consult a gynecologist and a pelvic floor rehabilitation specialist to select a safe set of exercises and a reasonable 'weight limit' specifically for you," concludes the doctor.
Leave a comment