Can You Lift Weights With Prolapse? How Heavy Is Safe? @michellephysio

Uploaded September 2026 | Updated September 2026, 2 hours ago

Can you lift weights with pelvic organ prolapse? Learn how heavy is safe, which strength exercises to modify and how to reduce the risk of pelvic floor strain while lifting weights with prolapse.

Pelvic Health Physiotherapist Michelle Kenway guides you through practical prolapse-safe strength training exercise principles to help you stay strong and active with bladder, uterine or bowel prolapse.

In this video, you'll learn how to modify common gym exercises including squats, lunges, bridges and bicep curls, along with resistance exercise positions for prolapse support. Michelle also explains how to recognise when a weight may be too heavy for you, why there isn't one safe lifting limit for every woman, and how breathing technique and avoiding straining can help you manage pelvic floor pressure during resistance exercise.

You'll learn:
• How to modify squats when exercising with prolapse
• Supported positions for pelvic floor safe strength training
• How to use lunges, mini squats and bridges for leg and buttock strength
• How to modify upper-body weights with seated exercises
• How heavy may be too heavy when lifting with prolapse
• Signs that your exercise or weight may need modifying
• Why breath holding and straining matter during strength training
• How to breathe when lifting, pushing and pulling
• How pelvic floor exercises can complement whole-body strength training

This information is particularly relevant for women with mild to moderate pelvic organ prolapse who want to continue resistance or weight training. If you've had prolapse surgery or have been given individual lifting restrictions, follow the advice of your surgeon and pelvic health physiotherapist.

TIMESTAMPS

0:00 Can You Lift Weights With Prolapse?
1:37 Squats With Prolapse
2:27 Prolapse Safe Squat Modifications
3:55 Best Exercise Positions for Pelvic Floor Support
5:27 Bridges for Glute Strength With Prolapse
6:53 Upper Body Weights: Seated Bicep Curls
7:47 Heavy Lifting and Pelvic Organ Prolapse
8:50 How Heavy Is Too Heavy With Prolapse?
10:37 How To Know Your Weights Are Too Heavy
11:34 How to Breathe and Reduce Prolapse Loading When Lifting Weights
12:52 How to Modify Strength Exercises for Prolapse
14:21 Pelvic Floor Exercises and Strength Training
14:54 Pelvic Floor Exercises for Prolapse

REFERENCES

Brækken, I. H., Majida, M., Engh, M. E., & Bø, K. (2010). Can pelvic floor muscle training reverse pelvic organ prolapse and reduce prolapse symptoms? An assessor-blinded, randomized, controlled trial. American Journal of Obstetrics and Gynecology, 203(2), 170.e1–170.e7. doi.org/10.1016/j.ajog.2010.02.037

Gerten, K. A., Richter, H. E., Wheeler, T. L., II, Pair, L. S., Burgio, K. L., Redden, D. T., Varner, R. E., & Hibner, M. (2008). Intraabdominal pressure changes associated with lifting: Implications for postoperative activity restrictions. American Journal of Obstetrics and Gynecology, 198(3), 306.e1–306.e5. doi.org/10.1016/j.ajog.2007.09.004

Hodges, P. W., Sapsford, R., & Pengel, L. H. M. (2007). Postural and respiratory functions of the pelvic floor muscles. Neurourology and Urodynamics, 26(3), 362–371. doi.org/10.1002/nau.20232

Sapsford, R. R., Hodges, P. W., Richardson, C. A., Cooper, D. H., Markwell, S. J., & Jull, G. A. (2001). Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neurourology and Urodynamics, 20(1), 31–42. doi.org/10.1002/1520-6777(2001)20:1%3C31::AID-NAU5%3E3.0.CO;2-P

Vergeldt, T. F. M., Weemhoff, M., IntHout, J., & Kluivers, K. B. (2015). Risk factors for pelvic organ prolapse and its recurrence: A systematic review. International Urogynecology Journal, 26(11), 1559–1573. doi.org/10.1007/s00192-015-2695-8

Vesting, S., Rodrigues, M. P., & McLean, L. (2026). Measurement and interpretation of intra-abdominal pressure during physical activity: A scoping review. International Urogynecology Journal. Advance online publication. doi.org/10.1007/s00192-026-06635-2

MEDICAL DISCLAIMER

This video provides general information only and is not a substitute for individual medical assessment, diagnosis or treatment. Pelvic organ prolapse varies between women. If you have significant prolapse symptoms, pain, recent pelvic surgery or have been given lifting restrictions, seek individual advice from your doctor, surgeon or pelvic health physiotherapist before commencing or progressing resistance exercise.

#pelvicorganprolapse #prolapseexercises #pelvicfloorexercises

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