In this Weekly Riff, fitness coach Louise Green explains why bladder leaks are common across ages and activity levels, yet remain hidden by shame. She shares practical ways to adapt workouts, find pelvic-floor support, and keep leaks from becoming a reason to give up strength, movement, or joy.

Key Topics

• Bladder leaks affect women across life stages, including young women, postpartum women, athletes, and those in perimenopause or menopause.
• Private conversations with clients prompted Green to discuss the issue publicly after multiple women said leaks kept them from jumping or deadlifting.
• Leaks can accompany high-impact exercise, heavy lifting, coughing, sneezing, and laughing; core bracing and a full bladder may contribute to pressure.
• Green cites a review of 22 studies involving more than 7,500 women, with reported leakage ranging from about 6% during low-impact activity to 80% during high-impact activity.
• A 2025 study she references found exercise-related leaking was common and a barrier to activity, while few women volunteered the issue to health or fitness professionals.
• Women may avoid classes, jumping, box jumps, burpees, heavy lifting, or the front row, relying on dark leggings, bathroom access, or standing near the exit.
• Practical options include modifying impact or load rather than quitting, planning bathroom access, and using protective products as a tool rather than a failure.
• Pelvic-floor physiotherapy can assess whether the pelvic floor needs strengthening, coordination, or relaxation; Green says it is more nuanced than simply doing Kegels.
• Green encourages coaches to ask about leaks, normalize the topic in intake forms, and have movement modifications ready.

Takeaways

• Women don't need another reason to play small.
• Shame keeps women small.
• There's nothing to be ashamed of. And there's also support out there.
• Modify, don't quit. Lower the impact, adjust the load.
• Protection is a tool, it's not a failure.
• Every conversation makes it easier for the next woman.
• Don't let a little pee stop you from living your one life.
• It's important to ask the question, is it something that you worry about?
• Your pelvic floor needs strengthening, coordinating, or relaxing.
• The fitness industry's rarely ask.

00:00
Why Louise chose to talk publicly about bladder leaks

02:03
Leaks shouldn’t be another reason women play small

03:06
Bladder leaks affect women across ages and activities

04:23
How fear of leaking changes workouts

06:04
Breaking the silence and shame around leaks

08:02
Pelvic-floor support and workout modifications

10:48
What research says about leaks and exercise intensity

12:03
Why leaks don’t mean you’re weak

13:24
The hidden cost: women losing strength and joy

15:03
Why women rarely tell professionals about leaking

17:53
Pelvic-floor physiotherapy is more than Kegels

19:39
Practical strategies for clients and coaches

Louise Green is an award-winning coach with 20 years invested in working with women of all body sizes. She has coached thousands of women from all over the world, if you're ready take the next step in your strength, check out her coaching program: https://www.louisegreeninc.com/size-strong