Weight training can cause 'lower body tightness' affecting sexual function, expert warns

Expert says that incorrect movements and breathing during weight training may affect the pelvic floor muscles, which in turn can affect sexual function. (Image from post)

The fitness trend is booming, and weight training helps strengthen muscles and promote health, but American private trainer Toby King says that if people perform exercises that require strong core stability, such as squats and deadlifts, with improper posture and breathing, it may put the pelvic floor muscles in a state of tension. Over time, this can affect blood flow and nerve conduction, increasing the risk of pelvic pain and sexual dysfunction. He suggests that those who already have related symptoms can adjust their training schedule first and seek an evaluation from a physical therapist if necessary.

Squats and deadlifts are most likely to cause unconscious exertion; abdominal training may also worsen the problem

According to a report by The New York Post, the pelvic floor muscles are responsible for supporting multiple organs in the body, assisting in core muscle stability, and participating in basic physiological functions such as urination. Coach King states that the muscles surrounding the pelvic floor muscles are also related to male reproductive function. Any training involving the core muscles, including squats, deadlifts, and even some abdominal training, as well as leg presses, ab rolling, hanging leg raises, and planks, may cause fitness enthusiasts to unconsciously tighten their pelvic floor muscles.

Coach King further explained that many men are actually in a state of muscle tension in their daily lives, and this situation often worsens during training. If they are in a state of excessive tension or overload for a long time, it may compress the muscle nerves, restrict blood flow, and over time, chronic pain may occur. There may also be discomfort during erection, masturbation, and sexual intercourse. In addition to sexual dysfunction, bladder function may also be affected.

Cyclists should also pay attention; an unsuitable seat cushion may compress nerves and soft tissues

In addition to weight training, Coach King also reminds athletes in cycling or triathlon that prolonged cycling with improper use of the seat cushion may put pressure on the nerves and muscle tissues around the perineum. He likens this state of continuous tension to constantly training the arm without rest, and over time, the muscles may lose some of their functional mobility.

Coach King also reminds that many people neglect the quality of their movements to increase weight during training, which can also worsen pelvic floor muscle problems. He stated that if the posture is incorrect or the breathing method is wrong, the pressure generated by the training load has to find another outlet, and it is often the pelvic floor muscles that compensate. Some people become more anxious due to concerns about related situations, which can form a vicious cycle.

No need to avoid squats and deadlifts; adjust the training plan and stimulated areas first if you have symptoms

However, Coach King does not recommend that fitness enthusiasts avoid exercises like squats and deadlifts, as these movements are inherently beneficial for maintaining physique and muscle strength. But he suggests that those with symptoms should first re-examine their training content and temporarily reduce the stimulation intensity on the adductor muscles of the inner thigh and deep hip muscles in the perineal area, allowing the tense state to subside first.

Relaxation is more important than continuous training; learn to relax the pelvic floor muscles downwards first

Coach King says that if fitness enthusiasts want to improve excessive tightness, the key is to learn to relax the pelvic floor muscles. He suggests starting with breathing exercises and stretching, such as hip and thigh stretches, including child’s pose and happy baby pose. In addition, for men who have overly tight pelvic floors, performing Kegel exercises may not improve symptoms or may even worsen discomfort. Therefore, he suggests doing reverse Kegel exercises instead, which involves consciously relaxing the pelvic floor muscles downwards through abdominal or diaphragmatic breathing, thereby reducing tension.

In addition, for groups that already have related symptoms, Coach King recommends seeking an evaluation from a physical therapist, as the underlying problem may be related to muscle tightness, weakness, inability to relax, or a combination of these issues, which requires professional judgment to restore the body to its previous state as soon as possible.

This article is authorized for reprinting from Health Medical Network / Reporter Lin Ze-cheng Foreign News Report