Does strength training make it harder to push your baby out? Easier? Does it matter at all?
I get asked this constantly - so let's dive in.
First, let's clear something up: your uterus does the contracting, not your abs or your pelvic floor.
Contractions are powered by your uterus, and strength training doesn't directly change how strong your uterus is. What does influence the strength of your contractions is oxytocin - the "feel good, love hormone" produced in your hypothalamus and released by your pituitary gland. Oxytocin doesn't just make you feel bonded and calm; it also stimulates and strengthens uterine contractions.
So how do we support oxytocin production during labor? By helping you feel safe, seen, and supported. That's it. That's the biology.
Where strength training does help:
- Endurance. Pushing (and labor in general) can be a long haul. General fitness helps your body sustain effort over hours, not minutes.
- Core and pelvic floor coordination. Strength training can improve your ability to coordinate your core, diaphragm, and pelvic floor - which supports the mechanics of pushing, even though it doesn't change how hard your uterus contracts.
- Recovery. A body that's already conditioned to physical demand often bounces back more smoothly after a long pushing phase.
Here's the thing I won't stand for: blaming strength training for a long pushing phase.
Yes, strength training can increase tone in your pelvic floor. But "more tone" does not mean "too tight to let your baby through." Every person in labor needs to be able to fully relax and lengthen their pelvic floor, and plenty of the strongest women I know have had the shortest pushing phases. Funny how in those cases, nobody calls her pelvic floor "too tight." They call her strong.
And this matters beyond the birth space.
It is genuinely frustrating when providers - OBs, midwives, nurses - point to a "too tight pelvic floor" as the reason for a long pushing phase or a cesarean. Birth is influenced by dozens of layered factors: baby's position, pelvis shape, hormones, hydration, emotional safety, and pure chance, to name a few. Reducing it to "your pelvic floor was too tight" isn't just oversimplified - it quietly blames your body for something that is often a completely normal variation of labor. Pushing phases take different amounts of time for a lot of reasons, and that's not a failure.
What have you heard about strength training and your pelvic floor during pregnancy? Hit reply - I'd love to hear it, and I'm always happy to help if you have questions.
If you want personalized guidance on how to prepare your body (and pelvic floor) for pushing, let's talk it through together.
Available in-person or virtually - let me know whatever works best for you.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
โDoc Halley Solutionsโ
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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
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