You’re mid-deadlift. Bar’s loaded, Beyoncé’s blasting, and you’re feeling unstoppable… until it happens. That warm, unwelcome trickle that instantly derails your “I’m-a-beast” moment.
If you’ve leaked during a workout, you’re not alone — and you’re not broken.
Up to 1 in 3 women experience urinary incontinence, and among female athletes (especially lifters, CrossFitters, and runners), research shows the number can soar as high as 40–60%.
(Source, Source)
Here’s the good news: Leaks are common, but they’re not inevitable. You don’t have to “just deal with it,” cut back on training, or give up your barbell dreams. You can keep lifting, running, and jumping — without worrying about surprise pee moments.
We’re going to break down:
- Why leaks happen during workouts (and why it’s not your fault)
- The most common gym leak triggers
- Quick fixes you can try today
- Long-term solutions that protect your pelvic floor
- When it’s time to get professional help
And yes — we’re doing it in plain language, with zero shame, and some laugh-so-you-don’t-cry honesty.
The Science of a Surprise Leak
Most workout leaks fall under stress urinary incontinence. That’s when any activity that increases pressure inside your abdomen — think lifting, jumping, coughing, sneezing — overwhelms your pelvic floor muscles and causes urine to escape.
You also might hear about:
- Urge incontinence: When your bladder signals “Go NOW!” and you can’t make it in time.
- Mixed incontinence: A fun combo of both.
When you deadlift, squat, or do box jumps, you’re creating intra-abdominal pressure. That pressure pushes down on your bladder. If your pelvic floor muscles aren’t timing their contraction well, or can’t generate enough strength/endurance, the pressure wins — and you leak.
“A strong core isn’t the same as a strong pelvic floor,” says Catherine Reisen, Certified Menopause Specialist and Performance Coach. “Many women can brace their abs for a lift, but if the pelvic floor isn’t part of that strategy, it’s like building a house without reinforcing the foundation.”
Common Leak Triggers in the Gym
Not all moves are equal offenders. The big culprits:
- Heavy compound lifts — Deadlifts, squats, cleans, snatches. The more load you move, the more pressure your pelvic floor has to counter.
- Plyometrics — Box jumps, jump rope, burpees. The impact + gravity can strain already-fatigued pelvic muscles.
- Running and sprinting — Especially on tired legs and with poor pelvic floor timing.
- Fatigue sets — High reps with poor form = pelvic floor collapse.
- The sneeze-burp-cough mid-lift — Need we say more?
Knowing your triggers isn’t about avoiding them forever — it’s about adjusting how you approach them until your pelvic floor is ready for prime time again.
Why Ignoring It Makes It Worse
We get it — the “just pee and keep going” mentality is common in competitive or high-intensity gym environments. It’s even been normalized in some circles (If you’re not leaking, you’re not working hard enough!).
Here’s the problem: ignoring leaks means you’re repeatedly overloading a muscle group that’s already struggling. Over time, that can:
- Make leaks more frequent
- Increase risk of pelvic organ prolapse (when bladder, uterus, or rectum shift downward)
- Chip away at your confidence in training (and in life)
Cat’s advice? Address it now, not later. Pelvic floor dysfunction is almost always easier to treat early.
Quick Fixes You Can Try Today
These aren’t long-term fixes (we’ll get there), but they can help you stay drier while you build your pelvic floor strength.
1. Breathe, Don’t Bear Down
Instead of holding your breath and pushing down (Valsalva), try exhaling through the lift — especially on lighter sets. On max lifts, learn to brace without sending all that pressure downward.
2. Use “The Knack”
This is a quick pelvic floor contraction timed just before you jump, sneeze, or lift. It pre-activates the muscles so they’re ready for impact.
3. Adjust Load and Volume
If you’re leaking every rep, you’re over your pelvic floor’s current capacity. Temporarily lighten the load or reduce reps while retraining.
4. Warm Up Your Pelvic Floor
Just like your glutes or shoulders, your pelvic floor performs better warmed up. Add a few Kegels and deep core activations before your main set.
These are exactly the kinds of strategies you’ll practice inside Alex Megan’s Pelvic Power Pod — our small group coaching program starting Sept 22. You’ll learn how to lift, move, and train with your pelvic floor, not against it. Save Your Spot Here.
Long-Term Solutions That Actually Work
If you want lasting change (and the confidence to hit PRs without packing a spare pair of leggings), here’s where to focus:
1. Pelvic Floor Physical Therapy
A PT can assess your muscle strength, coordination, and timing — and give you a personalized plan. It’s not just “do more Kegels” — it’s about restoring function for your sport and life.
2. Strengthen the Whole System
Your pelvic floor doesn’t work in isolation. Strong glutes, hips, and deep core muscles create better pressure management.
3. Progressive Return to Impact
Like rehabbing an ankle sprain, you need to gradually reintroduce high-impact or high-load work as your pelvic floor adapts.
Alex’s Pelvic Power Pod blends strength training, breathwork, and pelvic floor integration so you can get back to training hard — without symptoms holding you back.
When to See a Specialist
You can try quick fixes, but don’t wait if you notice:
- Leaks outside the gym
- Pelvic heaviness or bulging sensation
- Pain during sex or exercise
- A sudden increase in symptoms
These are signs your pelvic floor needs a more tailored approach. Seeing a pelvic floor PT or urogynecologist can help you catch bigger issues before they escalate.
How Nutrition and Recovery Factor In
Your pelvic floor is a muscle group — and like any muscle, it responds to overall health:
- Hydration balance matters. Dehydration can actually irritate the bladder and make urgency worse.
- Protein supports muscle repair.
- Avoiding bladder irritants (like excessive caffeine, alcohol, and acidic foods) can reduce urgency while you retrain.
Our Nutrition & Wellness section is packed with strategies and recipes to support bladder health and pelvic recovery — worth checking out while you work on the physical side.
Cat’s Take: You Don’t Have to Accept This
As [Cat shared in her talk], leaks are a signal — not a life sentence. They tell you your pelvic floor needs attention, but they’re not an automatic reason to stop doing what you love. With the right training and a smart, progressive plan, you can keep lifting, running, and training without worrying about every jump or rep.
The Bottom Line
Leaking during workouts is common. But common ≠ normal. You don’t need to give up your gym membership or resign yourself to black leggings forever.
With the right breathing strategies, pelvic floor activation, and progressive strength training, you can lift heavy, move powerfully, and stay dry.
Ready to Train Without Leaks?
Join Alex Megan’s Pelvic Power Pod starting Sept 22 for small group coaching + on-demand training that blends strength, breathwork, and pelvic floor mastery.
Because your bladder shouldn’t be the boss of your workout.
