will weight lifting make my prolapse feel worse?

A prolapse diagnosis can feel like a real blow to the confidence and induce fear when it comes to doing exercise, such as weight lifting. But let's be honest, lots of day to day activities involve lifting things and weight training can help us feel fit and confident to do that stuff! But many women have been told to avoid weightlifting when it comes to prolapse so it can be very confusing. 

In 2020 Lori Forner specifically looked at weight training and pelvic organ prolapse. 

In this study she surveyed 4000 women who lift weights for symptoms of pelvic organ prolapse (a vaginal bulge feeling).

The women were one of the following:

• Light Lifters <15kgs

• Moderate Lifters 16-50Kg

• Heavy Lifters >50kgs 

Interestingly the women in the light lifting group reported more symptoms of prolapse than the heavy lifters. 

Their age, vaginal parity (how many vaginal deliveries they had), a history of constipation or hemorrhoids, and a family history of POP were significant risk factors for prolapse according to the survey. 

So if the women lifting heavy did not have more symptoms of prolapse or vaginal bulge, should health practitioners and fitness professionals be advising women with prolapse to avoid weight lifting? 

Although this study was based on a survey and did not involve a physical examination, it  is still encouraging to know that women with prolapse can move and lift heavy if they want to, without changing their symptoms.  

We also know that resistance training is good for overall pelvic floor muscle strength and even help prevent pelvic floor dysfunction (issues), including having other positive health benefits like improving bone density.

Even if you do feel some vaginal bulge or heaviness whilst weight lifting, you could consider a vaginal pessary support to help with the symptoms and allow you to carry on with the exercise that brings your joy. 

If you would like a pelvic health assessment of your pelvic floor muscles, prolapse or are interested in a pessary fitting, then do get in touch. 

References:

1.Forner, L.B., Beckman, E.M. & Smith, M.D. Symptoms of pelvic organ prolapse in women who lift heavy weights for exercise: a cross-sectional survey. Int Urogynecol J31, 1551–1558 (2020). 

2. Zhang L, He J, Zhang Q, Wang L. A Study on 10-Week Combined Aerobic and Resistance Training Exercise Prescription for Female Patients with Pelvic Floor Dysfunction. Healthcare (Basel). 2025 Mar 8;13(6):592. doi: 10.3390/healthcare13060592. PMID: 40150442; PMCID: PMC11942542.