Four Very Real Risks of Choosing an Exercise Program That Isn’t Right for You

It’s been months…and this pandemic keeps dragging on. You’re dealing with all the stress the best you can, but there seems to be no end in sight.  You need the health benefits, as well as the stress relief, of exercise now more than ever!  Yet, the risks of going to a gym exceed your comfort level, so you’ve been relying on YouTube workouts and On Demand fitness programming to keep your exercise motivation high. You've selected a program with a young woman who is perky, has abs to die for, and looks like she stepped out of a fitness modeling shoot. After all, maybe that’s what you will look like if you do her program!

But you notice that these exercise routines aren’t resulting in your body actually feeling good. You hypothesize that not feeling your best is really just a sign that you NEED core work. You believe the aches must be an indication you need to work HARDER because you’re weak.  And since you’re out of breath with the routine and take a gajillion breaks, you’re clearly in need of some cardio! 

But after a few weeks, things are no better.  In fact, in some ways you’re feeling worse. You’ve gone from skipping a workout every now and then to finding it REALLY hard to even put on your sneakers. You’ve gone from being excited and motivated to move and feel endorphins, to dreading how you feel AFTER the workout. So you’re back to square one, with no solid approach to dealing with stress, feeling more physical pain than before, and wondering what went wrong. 

“Is this how I want to feel?”

Since the start of this pandemic, many women have started or changed their exercise routine as a means of combatting stress and avoiding the gym. But without guidance as to which type of program and fitness moves would be a good fit, they’ve forged ahead with a program represented by a fitness influencer who, while offering adequate programming for some women, may be offering exercises that put other women’s bodies at risk. 

In my previous blog post, I mentioned the risks that newly postpartum women face in starting a workout program that isn’t a good fit. Unfortunately, there are similar risks for women who are further out from the early postpartum phase, those who’re approaching or going through menopause, as well as those who have not given birth. Ladies, we need to discuss the unspoken risks that come with doing a workout program that isn’t right for your body AS IT IS TODAY, and without guidance. 

Here are four common issues that can occur or flare up if you’re doing a fitness program that isn’t a good fit at this time: 

1- Pelvic floor prolapse and leaks. What the…Yep, it’s true. And, while it may be due to your pelvic floor muscles being somewhat weak (muscles actually form the pelvic floor so they need to be up to the task!), there may be another reason(s) for the start or increase in these unwanted symptoms. 

Oddly enough, there’s a functional relationship between your core and your pelvic floor muscles that ties in to your breathing system. So, it’s not uncommon for internal pressure from weight lifting or plyometrics to lead to impairment in your breathing system, which then creates extra pressure on your pelvic floor.  Additionally, if you’re beginning a weight training, cardio, plyometric, or core program, and you’re working hard and huffing and puffing, you could be developing a shallow breathing pattern. This also can lead to a change in your breathing system, leading to an imbalance in core support and increased pressure on your pelvic floor.  

Your pelvic floor’s ability to do its job is also impacted by your core strength and movement strategies. <Gasp.> So if you’re working on building your core, and starting at a level that’s too demanding for your core at THIS point in time, your body’s movement strategy may be to complete the exercise by putting pressure DOWN on the pelvic floor.  If you’ve bypassed essential foundational training, and opted for crunches, the 100, criss cross, or more dynamic core work, you’re unintentionally inviting these unwanted side effects…even though you’re  just wanting to tone up!

Without special training in restoring pelvic floor muscles, foundational core, and your breathing system, these unwanted issues lead not only to low satisfaction with our exercise routine, but also to low morale. And one reason we’re exercising is to feel GOOD about ourselves! 

So even if you’re decades out of delivery or have never given birth, the pelvic floor- core-breathing relationship can still be compromised due to personal strategies for managing stress, activities, and muscle imbalances.  Please care enough for yourself to restore it!  The wrong type of exercise program, regardless of which stage of life you’re in, can exacerbate those pesky issues you’re experiencing. PS. While Kegel’s can be helpful, just lifting and squeezing doesn’t work. You need to train Kegel’s in a functional way!

2- Diastasis recti. Yes, pregnant women develop diastasis recti (abdominal separation) as the baby grows. However, DR can continue years or decades after giving birth. It can even happen if you’ve never been pregnant! Why is this? It’s often due to starting a fitness program, doing daily tasks, or adopting certain movement patterns with a core or alignment that is not ready to support the load and demand of the exercise/task. To reduce DR, your body needs to be aligned properly. Your joints and bones need to be stacked in a way that promotes your muscles working and contracting optimally. So when you start a workout program with an instructor who doesn’t give you feedback or movement tips that fit you, you’re likely limiting potential gains for building core strength and improving function.

Make your fitness training make sense to YOU!

3- Unstable or wobbly SI joints. Hormonal changes happen throughout a woman’s lifetime. That’s just how it is. Unfortunately, these can result in our joints being extra wobbly from time to time. It’s hard to know exactly when you’re have this excessive mobility. So at those times, engaging in plyometric exercise like running and jumping can actually move your joints out of alignment, leading to pain and inflammation.  Not surprisingly, this lowers your desire to exercise and creates low morale. 

Until you’re more balanced, long term consequences of continued muscle imbalances and unstable hips/pelvis can occur. Unless those imbalances are identified and addressed, continuing with a general exercise program that doesn’t address your specific imbalances can perpetuate the cycle of wobble, inflammation, and pain. To help with this, having adequate strength in the muscles surrounding your joints can be helpful to maximize stability and alignment with movement and exercise. Additionally, adding variety to your training can be helpful for continuing progress toward mental and physical wellness, even on days when you feel extra loosey goosey. Who knew?

4- Low back pain. This can go along with joint instability, but it can also be due to moving in a way that is unhealthy for YOU. While you may have decided that you want to build a stronger core, please know that it’s actually how you start and progress with your core training that is REALLY important. Consider the FUNCTION of your core: One of its main jobs is to keep your BACK safe and to protect you. Until your core is a bit stronger, your back is more at risk. If you begin training your core with a generic program that isn’t right for you or one that starts you at too high of a level, your back muscles are likely to grip to protect you because your core isn’t yet up to the task. And, you guessed it: adding exercises like weight training, plyometrics, and even Pilates (!) without trained guidance can lead to pain and low back tension.

“Well, now what?!”

So, what should a well intentioned, motivated woman like you do? 

First, if you’re experiencing any of these issues, re-evaluate your method of exercise. Next, discuss with your health care provider WHY you may be having these troubles. Finally, consider a comprehensive functional exercise program that caters to these various issues in a gentle, supportive, personalized way. 

Not sure where to turn? Consider my programs and reach out. I have several programs designed to help newly postpartum women, women approaching or going through menopause, and those in between. I offer Corrective Exercise, Pilates, and higher intensity MPW: FIT for those truly ready for plyometric training. In these interactive, LIVE programs, we can work together (either one on one or in a small group) to help you identify what’s going on, restore your body’s function, and help you move on with your life…even adding on plyometric and weight training programs if desired! 

Here’s to your finding the exercise program that will meet YOUR needs NOW!

Cheers to YOU finding a better way to practice self care!

© Ashley Prulliere and Mindful Pilates and Wellness, 2017-2025. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Ashley Prulliere and Mindful Pilates and Wellness with appropriate and specific direction to the original content.