Are you wanting a strength programme for prolapse but feeling confused and overwhelmed? You’re not alone if you’re wondering how you get back in the gym and lift weights once you’ve finished your prolapse or pelvic floor rehab. So many of my clients get in touch because they are wondering the same thing! Strength training with prolapse does not need to be scary or complicated but can be simple, effective and worry free.
And if you are reading this blog, you may be experiencing some or all of the following:
- wondering how you can lift weights when you’ve been told to do Pilates or “just swim”
- looking for a list of unsafe or safe exercises so you can feel sure that you won’t make anything worse
- going round and round the rehab roundabout trying to build strength with bands and mini dumbells
- how to lift when lifting anything seems to bring on symptoms, and you feel back to square one again
HOW you strength train with prolapse IS important
I know social media likes to serve us “safe exercises for prolapse” kind of posts, but here’s the thing.
The HOW of doing an exercise is often as important as the exercise itself (and of course there are exceptions…) but having good pressure management techniques and strategies that you then apply can be an amazing way to access the strength training you LOVE. And feel good doing it. You may have heard the term, “what got you here, won’t get you there” and this can apply to taking your strength training to the next level, beyond your rehab. And the reality is, you may need different techniques and strategies for heavier loads.
You have a unique body with unique tendencies
I often speak to women who have followed an online plan and their training seems to be going well, but then they experience symptoms, either during or post training. And this takes them back to square one! Here’s the thing, you may need to play around to see what works for you. Breathing, alignment, positioning can all be useful tools, but that’s it, they are tools and not rules. Understanding your own tendencies can help you create better strategies that work better for you (which is why this programme is a hybrid of online and face to face).
Your beliefs matter
If you’ve ever gone down the Google/prolapse rabbit hole. Or have seen a healthcare provider who doesn’t recognise your goals regarding strength training, you may be holding on to some unhelpful beliefs. These may include:
- lifting weights will make your prolapse worse
- your only options are Pilates or swimming (or anything low load or low impact)
- you’ll never get back to where you were pre prolapse
I have been here too and totally understand the feelings that can come up. But I have also trained many clients through this and out the other side with deadlift PB’s, pull ups and much more. I firmly believe that is IS POSSIBLE for you.
More about LIFTED! Project Strong
LIFTED! Pure Strength is for lifters and gym goers (who happen to have prolapse) and who want to spend more time lifting and less time thinking about their pelvic floor.
It’s perfect for those whose happy place is the gym, or you’re wanting to return to CrossFit.
It’s likely you’ve finished some pelvic floor rehab or have a prolapse that is generally asymptomatic but you’re not sure how you can lift weights without making things worse. Or spending your entire workout (and beyond) wondering what’s going on “down there”.
Or you find that every time you go to load up a barbell or return to lifting, those bothersome prolapse symptoms crop up and you feel back to square one.
LIFTED! Project Strong gives you the strategies you need as well as a simple and effective lifting programme that builds from bands and dumbells to more complex movements like pull-ups, thrusters, and more.
Here’s what it includes:
- A 60 minute kick off session where we look at your tendencies and build your unique strategies for lifting
- A weekly coaching call with other women also going through the programme for cheerleading, support and community
- 3 workouts per month to cover functional strength movements (these are refreshed and progressed each month for 4 months)
- 1:1 access to me via my coaching app
- weekly check in
- Educational videos on exercises, prolapse, pelvic health, nutrition for lifters and so much more
- All for £500 (price goes up to £600 from November)