Weighted Vests and Pelvic Floor Health: Safe Strength Training for Postpartum and Menopause
Weighted vests have gained popularity as a simple way to intensity workouts. They’re now being marketed not just to athletes, but also to postpartum moms and those in peri- or postmenopause as a way to help build bone density and counteract the effects of low estrogen related muscle loss.
But if you’re managing pelvic floor dysfunction and experiencing things like constipation, leaking, pain, prolapse, or a sense of heaviness, you might be wondering:
“Is a weighted vest safe for me?”
Let’s break it down.
Potential Benefits of a Weighted Vest
When used appropriately, a weighted vest can offer several health perks:
Supports bone density Applying mechanical stress to bones can stimulate adaptation, promoting bone formation and reducing bone breakdown.
Boosts calorie burn Adding load increases the work your body must do, which can raise your metabolic rate and energy expenditure.
Improves muscular endurance The extra weight challenges your muscles to sustain effort over time.
Hands-free resistance You can increase load without carrying weights, making it easier to integrate resistance into walking, strength training, or even daily chores.
For the general population, these are great reasons to consider one. But for those with pelvic floor concerns, there’s more to the story.
Let’s explore the pelvic floor connection:
Your pelvic floor is a group of layered muscles that form a supportive sling, managing intra-abdominal pressure (IAP), holding up your pelvic organs, and controlling bladder and bowel function.
When you add external load, like a weighted vest, you increase that intra-abdominal pressure. The pelvic floor must work harder to manage it.
If your pelvic floor is:
Hypertonic (too tight)
Weak or uncoordinated
Recovering postpartum or post-surgery
Experiencing prolapse or tissue laxity
Prone to urinary or fecal leakage
Feeling “heavy” or pressure-laden
then the added demand of a weighted vest could worsen symptoms.
Does That Mean You Can’t Use One?
Not necessarily. It may simply mean you’re not ready yet.
The key is making sure your deep core and pelvic floor are trained to manage the increased pressure.
Working with a pelvic floor physical therapist can help you:
Assess your current pelvic floor function
Learn breath and pressure strategies for lifting and load whether that’s a weighted vest, lifting heavier weights, or returning to higher-impact activity.
Build strength and coordination so you can tolerate more resistance safely
The Bottom Line
Weighted vests aren’t “bad” for the pelvic floor but they need to be introduced mindfully.
It’s less about yes or no, and more about:
Timing
Load
Strategy
Form
When your core and pelvic floor are prepared, a weighted vest can be a safe, effective way to strengthen bones and muscles without compromising pelvic health.
At Root to Rise Physical Therapy & Pelvic Health, we believe in a holistic approach to physical therapy. We are located in Scarborough, Saco, and Bath, and are here to support you!
Schedule your free 30 minute consultation with us in Saco, Scarborough, Bath or virtually today!