Sara Reardon

Yeah. This is such a great question because these are muscles like any other muscle in your body. You can absolutely overtrain them. You know, I had a gentleman who years ago I was seeing him, he had urinary leakage after his prostate was removed. After you have prostate cancer, they can remove your prostate and it can lead to erectile dysfunction and urinary incontinence.

Yeah. This is such a great question because these are muscles like any other muscle in your body. You can absolutely overtrain them. You know, I had a gentleman who years ago I was seeing him, he had urinary leakage after his prostate was removed. After you have prostate cancer, they can remove your prostate and it can lead to erectile dysfunction and urinary incontinence.

And he was doing 2000 Kegels a day. And when I went in to assess his muscles, he was, had so much pain and spasm in his pelvic floor. And he was like, I'm sitting in a truck and I'm a truck driver. So I'm just like doing Kegels all day. And I was like, but you don't need, just like, you don't need 2000 bicep curls, right? No. Like, what would you say?

And he was doing 2000 Kegels a day. And when I went in to assess his muscles, he was, had so much pain and spasm in his pelvic floor. And he was like, I'm sitting in a truck and I'm a truck driver. So I'm just like doing Kegels all day. And I was like, but you don't need, just like, you don't need 2000 bicep curls, right? No. Like, what would you say?

You want to load, you want to work to fatigue, you want to gradually increase intensity, you can do heavier loads, you can do more reps, but like you do three sets of 10 max, right? And so it's about gradual strengthening, but you don't need more than 30. But the other thing is you have to bring this muscle into function.

You want to load, you want to work to fatigue, you want to gradually increase intensity, you can do heavier loads, you can do more reps, but like you do three sets of 10 max, right? And so it's about gradual strengthening, but you don't need more than 30. But the other thing is you have to bring this muscle into function.

So if you're at the gym and you're like, oh, I have pelvic floor weakness, right? Or I want to make sure I'm protecting my core and my pelvic floor. I would guide you to engage your pelvic floor. So pre-contract. A pelvic floor contraction is what we also call a Kegel. Do a pelvic floor contraction prior to lifting, prior to squatting, prior to lunging,

So if you're at the gym and you're like, oh, I have pelvic floor weakness, right? Or I want to make sure I'm protecting my core and my pelvic floor. I would guide you to engage your pelvic floor. So pre-contract. A pelvic floor contraction is what we also call a Kegel. Do a pelvic floor contraction prior to lifting, prior to squatting, prior to lunging,

you know, contract these muscles before you load and then make sure that you're breathing. A really common thing that we see with a lot of heavyweight lifters and trainers is that they hold their breath when they're lifting heavy loads. And it's a compensatory technique and it's fine to lift heavy loads, but as a long-term strategy, it will blow out your pelvic floor.

you know, contract these muscles before you load and then make sure that you're breathing. A really common thing that we see with a lot of heavyweight lifters and trainers is that they hold their breath when they're lifting heavy loads. And it's a compensatory technique and it's fine to lift heavy loads, but as a long-term strategy, it will blow out your pelvic floor.

I mean, you'll have hemorrhoids, you can have rectal prolapse, you can have a hernia, diastasis recti, because that air is getting trapped and it doesn't have a place to go. So it's going to find the path of least resistance. So in a male body, it might be an umbilical hernia or a hemorrhoid. But in a female body, we have vaginas and we have that extra layer kind of opening of weakness.

I mean, you'll have hemorrhoids, you can have rectal prolapse, you can have a hernia, diastasis recti, because that air is getting trapped and it doesn't have a place to go. So it's going to find the path of least resistance. So in a male body, it might be an umbilical hernia or a hemorrhoid. But in a female body, we have vaginas and we have that extra layer kind of opening of weakness.

So it will lead to prolapse, urinary leakage, pelvic pain, because you're not breathing while you're contracting. And over time, it can cause dysfunction. So that's a kind of an icky situation because I want women to be able to lift heavy, but I'm going, if your bladder contents are spilling out as you're doing it,

So it will lead to prolapse, urinary leakage, pelvic pain, because you're not breathing while you're contracting. And over time, it can cause dysfunction. So that's a kind of an icky situation because I want women to be able to lift heavy, but I'm going, if your bladder contents are spilling out as you're doing it,

Reach your PR goal, but just know you're likely causing some pelvic floor dysfunction, just like you may cause a muscle strain or strain somewhere else in your body, but it is affecting your pelvic floor, which could lead to a more severe issue.

Reach your PR goal, but just know you're likely causing some pelvic floor dysfunction, just like you may cause a muscle strain or strain somewhere else in your body, but it is affecting your pelvic floor, which could lead to a more severe issue.

Right.

Right.

Yeah, you have – the way that your brain works, Dylan, is you're really like following this track and the answer is yes. It's like you're like cluing into all these things. I'm like, that's correct. So you have different layers of your abdominals. And the deepest layer is called your transverse abdominals. That kind of wraps, you know, all the way around from your deep abs to your low back.

Yeah, you have – the way that your brain works, Dylan, is you're really like following this track and the answer is yes. It's like you're like cluing into all these things. I'm like, that's correct. So you have different layers of your abdominals. And the deepest layer is called your transverse abdominals. That kind of wraps, you know, all the way around from your deep abs to your low back.