Hint: It’s not your glutes.
You track your macros, lift heavy, stay hydrated, maybe even cold plunge. But if you’re an active woman in your 30s, 40s, or 50s and you’ve never given serious thought to your pelvic floor, you’re overlooking one of the most critical muscle groups for long-term strength, mobility, and confidence.
Because here’s the kicker: even if you can deadlift your bodyweight, pelvic floor dysfunction could still be quietly sabotaging your performance—and your quality of life.
💥 Stats That Stop You Mid-Squat
- 1 in 3 women will experience pelvic floor dysfunction (PFD) in their lifetime.
Maturitas - 50%+ of active midlife women report symptoms of urinary leakage, pressure, or core instability—but many don’t connect it to pelvic floor issues.
Self London - By age 50, women have lost up to 25% of their muscle mass, including pelvic floor muscles.
Stanford Longevity Center - Perimenopause + menopause = hormonal storm that thins tissue, reduces collagen, and dries out your support system from the inside.
Dr. Rachel Rubin’s Talk on Pelvic Aging
Now imagine trying to PR a run, push a sled, or jump rope with a destabilized pelvic floor. Not so fun.
What Is the Pelvic Floor, and Why Does It Matter?
Think of your pelvic floor as the muscular trampoline that supports your bladder, uterus, and rectum. It keeps you dry when you laugh, anchors your core during heavy lifts, and supports your spine when you sprint. It also plays a huge role in sexual function, circulation, and elimination.
But unlike your biceps or quads, it’s not something you can see in the mirror. So it’s often neglected—until it starts yelling for attention in the form of leaks, urgency, heaviness, or pain.
Why Even Strong Women Struggle
Let’s bust a myth: pelvic floor dysfunction isn’t just a postpartum issue. It’s a performance issue.
As estrogen declines in perimenopause, the pelvic tissues become thinner and more fragile. Blood flow decreases, collagen production slows, and tissues that used to bounce back like a rubber band now feel more like a stretched-out scrunchie.
Add in high-intensity workouts, bracing habits, constipation, or unresolved postpartum trauma, and you’ve got a perfect storm.
As Dr. Charlotte Keigwin put it, “Women who lift weights may train glutes, lats and core with precision, but overlook the impact of hormonal changes on tissue integrity and muscle responsiveness deep in the pelvis.”
Did You Know?
- Your pelvic floor is skeletal muscle. That means it can (and should!) be trained.
- Leaks during double-unders? That’s a strength AND coordination issue—not a reason to stop moving.
- Having a tight pelvic floor can be just as problematic as a weak one. Cue constipation, pain with sex, and incomplete emptying.
- Estrogen plays a crucial role in maintaining pelvic tissue strength and hydration. Ask your clinician about vaginal estrogen or DHEA.
💪 What You Can Do About It
1. Get to Know Your Baseline
Are you leaking during exercise? Feeling pelvic pressure? Having to “just in case” pee before every workout? These are signs worth listening to. It’s not “just aging.” It’s your pelvic floor asking for support.
2. Build Smart Strength
Pelvic floor exercises are more than just Kegels. And they’re not one-size-fits-all.
Watch these Stanford-recommended tutorials:
If you’re not sure what your body needs—relaxation, strengthening, or better coordination—see a pelvic floor physical therapist. They’re like personal trainers for your pelvic floor (minus the protein shakes).
3. Fuel with Intention
Muscles need nourishment. That includes your pelvic floor.
- Eat more fiber: it supports gut motility and prevents straining, which is pelvic-floor kryptonite.
- Hydrate wisely: but watch out for bladder irritants like caffeine and alcohol.
- Lean into anti-inflammatory foods: think berries, leafy greens, fatty fish, and nuts.
More nutrition insights here
🎧 Prefer to Listen?
Check out our Pelvic Power Hour episode with Dr. Rachel Rubin for a no-fluff look at hormones, aging, and pelvic resilience.
Take Action: Strengthen What Matters Most
Want to feel stronger, drier, and more confident in your workouts and your life?
Join Pelvic Power Reset—a trainer-designed, PT-approved, strength-informed pelvic health program led by expert coach Alex. It’s smart, effective, and designed specifically for women in their 30s to 60s.
Because Here’s the Truth:
If you care about your face, your abs, your glutes, and your VO2 max—your pelvic floor must be part of the conversation.
It’s not just about leaks or pressure. It’s about longevity. Confidence. And moving through life (and midlife) with power.
