Menopause, Pelvic Floor Dysfunction, and Strength Training: Empowering Women in Knebworth, Hitchin, and Stevenage to Regain Strength

A woman experiencing menopausal symptoms holds her face in distress, reflecting the challenges many face during this life stage.

If you’re going through menopause and noticing changes in your body—leaking when you sneeze, feeling weaker through your core, or just not quite “connected” anymore—you’re not alone.

I see this all the time with the women I work with across Knebworth, Hitchin and Stevenage.

The good news is this: you’re not broken, and this is something we can improve—with the right kind of training.

What’s Actually Changing During Menopause?

As oestrogen declines, we see real physical changes in the body:

- Reduced muscle mass and strength 

- Changes in connective tissue (less elasticity) 

- A pelvic floor that’s often weaker—or sometimes too tight 

- Altered breathing patterns and posture 

This can show up as:

- Leaking (especially with coughing, sneezing or exercise) 

- A feeling of heaviness or dragging in the pelvis 

- Back or hip discomfort 

- Loss of confidence when exercising 

A lot of women think this is just part of ageing—but it doesn’t have to be.

Why I Focus on the Pelvic Floor (But Not in the Way You Think)

Yes, the pelvic floor matters—but it’s not just about doing endless Kegels.

In fact, many of the women I work with are either:

- Not activating it properly 

- Over-gripping it 

- Or completely disconnected from it 

What I do instead is teach you how it works as part of a system—with your breath and your deep core.

The Missing Link: Your Breath

This is where things often click.

Your diaphragm, pelvic floor and deep abdominal muscles are designed to work together:

- On the inhale: your pelvic floor gently relaxes 

- On the exhale: it naturally lifts and supports 

But if you’re breathing shallowly (which is incredibly common), that system stops working properly.

That’s when we start to see issues like leaking, poor core strength, and even back pain.

How I Use Pilates (APPI-Based) in My Training

My approach is heavily influenced by APPI Pilates—which is grounded in physiotherapy and focuses on how your body actually functions in real life.

Here’s how I apply it with my clients:

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A personal trainer guides a woman through a core-strengthening exercise in a home gym setting.

1. We Start with Awareness

Before anything else, I help you reconnect with your body.

Can you:

- Fully relax your pelvic floor? 

- Gently lift it without tensing everything else? 

- Breathe without your shoulders taking over? 

This step alone is often a game-changer.

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2. We Use Breath to Support Movement

I’ll coach you to use your breath properly during exercise:

- Exhale on effort 

- Avoid breath-holding 

- Reduce pressure pushing down onto the pelvic floor 

This is especially important if you’ve experienced leaking or prolapse symptoms.

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3. We Build Strength That Actually Transfers to Real Life

Rather than isolating muscles, I integrate pelvic floor and core work into:

- Squats 

- Lunges 

- Deadlifts 

- Getting up and down from the floor 

Because that’s what you actually need day to day.

This is particularly important as we age—loss of muscle (sarcopenia) is what leads to things like struggling to get out of a chair, reduced independence, and increased fall risk.

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4. We Manage Pressure (This Is Key)

One of the biggest things I teach is how to control pressure in your body.

If you’re:

- Holding your breath 

- Straining 

- Or bracing too hard 

You’re pushing pressure down onto your pelvic floor.

I’ll show you how to stay strong without that downward pressure.

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5. We improve posture without overthinking it

Posture isn’t about “standing up straight.”

It’s about putting your body in a position where your:

- Breath works properly 

- Core can engage naturally 

- Pelvic floor can do its job 

We build this into your training without it feeling forced or complicated.

A Simple Starting Point You Can Try

Try this at home:

- Sit or lie comfortably 

- Inhale through your nose and let your ribs expand 

- Exhale gently and think about a soft lift through your pelvic floor 

- Fully relax before the next breath 

No squeezing. No forcing. Just coordination.

Why This Matters

If we ignore these changes, things can gradually get worse:

- More leaking 

- Reduced strength and confidence 

A strong woman in her 50s performing a resistance band plank exercise, showcasing strength and commitment to fitness in a cozy home setting.

- Avoiding exercise altogether 

But when you train properly, you can:

- Feel strong again 

- Lift weights safely 

- Stay independent and capable as you get older 

- Trust your body 

How I Can Help

I specialise in working with women 40+ in Knebworth, Hitchin and Stevenage who want to feel stronger, more confident, and in control of their bodies again.

If you’re dealing with pelvic floor issues, unsure how to exercise safely during menopause, or just want to get your strength back—I can help you do that in a way that actually makes sense for your body.

Get in touch to book a consultation or have a chat about where to start.