Strength training is so important for overall health, but that doesn’t mean you automatically know what you’re doing when you first start lifting. For many people, especially those with a history of pelvic floor dysfunction, strength training can feel intimidating and even a little scary. Many people avoid it because they’re worried about not doing it right, injuring themselves, or worsening their pelvic floor symptoms. But we’re here to tell you that, when done properly and with the right support team, this type of exercise can be a game changer.

In fact, strength training is one of the best and most empowering things you can do for your current and future self. At its best, strength training is about learning how to support your body, manage pressure, and build strength in a way that feels right for you. It comes with tons of health benefits (some of which are especially important for women and people born with ovaries), and it can even help protect your body from injury. 

But it’s also totally normal to have concerns, especially if you’re new to strength training or have had discomfort in the past. That’s why we’ve put together this guide to help get you started. With proper guidance on how to strengthen your muscles (including your pelvic floor), we hope this article can help you feel confident and ready to give strength and resistance training a try. And of course we’re here for you along the way!

What are the benefits of strength training?

Strength training supports your body in ways that go far beyond what you see in the mirror. This is especially true for peri/post-menopausal people and those who have experienced significant physical changes such as pregnancy, childbirth, any type of surgery, or a pelvic floor condition. In some cases, we focus on building strength to reach a physical or fitness goal. In others, rebuilding strength is about restoring basic stability, mobility, function, and comfort.

What is resistance training?

Strength training (also called resistance training) is a physical activity designed to increase muscle strength and mass by causing muscles to work or hold against a force or weight. It’s all about helping your body get stronger by working your muscles against some kind of force. It often uses some form of external resistance. The basic idea is to safely, progressively challenge your muscles so they adapt and respond by becoming bigger, stronger and more capable of lifting higher loads over time.

Resistance strength training simply refers to any form of strength training that uses resistance to challenge your muscles. That resistance can come from a variety of tools, including free weights, barbells, kettlebells, elastic bands, weight machines, and even your own bodyweight. Think of it as more of an umbrella term. While building strength training, which is a type of resistance training, focuses more on lifting heavier loads for fewer repetitions to improve strength and power (hypertrophy), resistance training can include other goals like improving endurance or function.

When approached thoughtfully, the benefits of resistance or weight training extend across nearly every system in the body. But it’s important to be consistent. The American Heart Association recommends strength training at least 2x per week. When done regularly, there are so many potential benefits of strength training.

Key strength training benefits:

• Improves muscle strength and endurance. Stronger muscles help protect your joints, improve posture and balance, and make daily activities like lifting groceries, carrying children, or climbing stairs feel easier and more supported.
• Supports bone density and skeletal health. Our bones are constantly breaking down and rebuilding themselves on a cellular level, but the rate at which bone loss occurs increases rapidly after menopause, with the most pronounced decline happening in the 3-year window surrounding the last period. This can lead to weakened, more fragile bones. Resistance training places healthy stress on bones, helping maintain or improve bone density throughout the lifespan. This healthy stress becomes increasingly important as you age, particularly after the age of 50.
• Enhances metabolic health. It helps regulate blood sugar, improves insulin sensitivity, and supports overall energy levels, contributing to better metabolic resilience.
• Supports pelvic floor function. When paired with proper breathing and alignment, strength training can improve pelvic floor support and help address bowel and bladder incontinence.
• Posture: Strengthening the muscles that hold your body upright, including those in the shoulders, back, deep core, hips and glutes, can help improve posture.
• Promotes healthy aging and independence. Maintaining strength helps preserve mobility, reduce fall risk, and support functional independence as you age: it can help you keep doing all the things you need, and love, to do.
• Benefits mental health and overall well-being. Believe it or not, strength training is also associated with improved mood, reduced anxiety, better sleep, and increased confidence in movement, all of which positively impact daily life.

Together, these strength training benefits make resistance training a powerful tool across the lifespan. And there are plenty of ways to adapt it to your physical needs or limitations. Just ask one of our specialists and we’ll be happy to help make an exercise program that helps you build strength comfortably. 

How to get started with strength training

If you’re new to strength training, it’s been a while, or you just feel like you’re starting again in a new or different body, these fitness tips for beginners can help you get started safely.

As a reminder, everybody (and every body) is different. These are general guidelines, but always listen to your own body and be patient. It typically takes 3-4 weeks to build muscle. 

Remember, also, that strength training shouldn’t be painful. If you’re unsure where to begin or not feeling comfortable starting out on your own, schedule an appointment with one of the specialists on our team and we’ll be happy to help make a plan that works for you. 

How much should you lift and how often?

A good starting point is choosing a weight you can lift with good form for 8–12 repetitions, where the last few reps feel challenging but still controlled. You should still be able to breathe normally and maintain good alignment.

Most beginners benefit from strength training 2–3 times per week, allowing rest days in between for recovery. This frequency supports muscle growth while minimizing injury risk.

How to create a simple routine

When thinking about how to start working out, it’s good to consider what your goals are, how much time you have and if there are any movements or muscle groups you specifically want to focus on. Again, one of our physical therapists will be able to help you sort this out if you’re unsure. 

In general, a balanced exercise program focuses on major multi-joint movement patterns, like squatting, hinging, pushing, pulling, and carrying. These large muscle groups are important for most daily activities. But if you’re postpartum, experiencing pain, or recovering from a pelvic floor condition or surgery, you may want to get more specific and modify it at first. 

Safety and injury prevention tips from a physical therapist

Prioritizing strength training safety will help you feel confident in the long run, so it’s good to start small and simple, and gradually increase your resistance and workout complexity. Here are some general exercise safety tips to help you get started:

• When to consult a PT or doctor: If you’re returning to exercise postpartum, navigating pelvic floor symptoms, managing pain, or recovering from injury, consult a physical therapist before starting. This is especially true for safe strength training for beginners who feel unsure where to start.
• Warm-ups, mobility, and breathing: A proper warm-up prepares your joints and nervous system for loading. Dynamic movements, mobility work, and intentional breathing can all reduce injury risk and help improve performance. 
• Progressing weights safely: Increase load gradually. If your form, breathing, or pelvic floor symptoms change as weight increases, that’s a sign to pause progression and decrease the load to your previous level. One of the most effective injury prevention strategies is respecting your current capacity.
• Understanding form, alignment, and soreness: Healthy strength training begins with good posture and alignment. In fact, proper form is one of the most important ways to prevent injury. I always recommend moving through lifting patterns without weight before adding any resistance. Muscle soreness is normal, especially when starting something new. But sharp pain, joint pain, pelvic heaviness or pressure (due to pelvic organ prolapse), or leakage are not. 
• Avoiding overuse and common lifting injuries: Vary your workouts, allow rest days, and avoid repeating the same high-load movements daily. And don’t forget the importance of sleep! Overuse injuries often develop when we ignore recovery.

How can I protect my pelvic floor while strength training?

The relationship between your pelvic floor and strength training is deeply connected to how you breathe and manage pressure. Lifting naturally increases pressure inside your abdomen. When you manage this pressure well, it can support your whole body, including your pelvic floor. When you don’t, symptoms are more likely to appear. Here are some common things to think about:

• How to breathe during strength training. Your breath is one of the most important tools you can use to manage pelvic floor symptoms during strength or resistance exercise. Breathing strategies, like exhaling during the most challenging part of a lift (or, often, the contraction portion) can help regulate intra-abdominal pressure and support your pelvic floor safety during lifting. Learning how to breathe during strength training often makes exercises feel more comfortable and controlled, especially if you have a pelvic floor condition like incontinence, pelvic organ prolapse, or pelvic pain. That’s why breath is often a key part of pelvic floor exercises. 
• Understanding your body. Knowing your anatomy and what condition or symptoms you are experiencing can help before starting a strength training program. Small adjustments like pelvic positioning or whether you are vertical or horizontal (standing, angled or lying down) can all have a big impact on your symptoms. For example, people who are newly postpartum or experiencing pelvic organ prolapse (POP) may benefit from exercises lying down, because this gravity-eliminated position reduces pressure and strain on the pelvic floor.
• Knowing when to modify or seek help. If symptoms like leaking, pain, or heaviness show up, modifying the movement or reducing load can be an effective response. But persistent symptoms are a sign to seek pelvic floor physical therapy, particularly during strength training postpartum, or with any pelvic health condition. 

Are you ready to get stronger?

Strength training doesn’t have to feel overwhelming. When approached with care, patience, and respect for your body and what it’s been through, it can be a powerful way to build muscle, bone, and confidence in what your body is capable of over time.

The key is to start where you are, listen to your body, and work towards your own personal goals. And remember: your pelvic floor is not separate from your strength. It’s actually an essential part of it and, with the right guidance, you can train it like any other part of your body. 

As always, we’re here for you. If you have questions or are looking for help or guidance as you get ready to start strength training, book a visit with one of our clinicians. 

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