Strength, Breath & the Pelvic Floor: Why Lifting Heavy Isn’t the Whole Story

A Core Connections Podcast Conversation with Lauren Carder

If you’ve ever walked out of a workout feeling sore, stiff, leaking, or wondering why your back hurts again — this conversation is for you.

On a recent episode of the Core Connections podcast, I sat down with one of my incredible instructors, Lauren Carder, to talk about something the fitness industry still doesn’t talk about enough: how we train matters just as much as what we train.

Lauren’s background makes this conversation especially powerful. She grew up as a competitive athlete, nearly swam in college, transitioned into strength training and powerlifting — and eventually found her way into Pilates and deep core training after injury. Her journey mirrors that of so many women who love lifting heavy but feel like something is missing.

And often, that “something” is the foundation.

 
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When “Just Push Through It” Stops Working

Lauren shared a story that stopped me in my tracks.

During a high-intensity gym workout involving box jumps and agility drills, she felt that familiar and uncomfortable signal many women know all too well — the feeling that if she didn’t stop, she would leak.

She did the right thing: she paused.

But when she told the instructor why, the response was shocking:

“Oh, that’s normal — just wear dark pants.”

Let’s be very clear: peeing during workouts is not normal.
It’s common — but common does not mean healthy.

That moment highlights a huge problem in the fitness world. Women are being told to ignore their body’s warning signs instead of being taught how to train differently.

The Missing Link: Breath, Pressure & the Pelvic Floor

One of the biggest reasons women experience leaking, back pain, or discomfort during lifting is how they’re taught to breathe.

In traditional strength and power lifting environments, breath is often taught as:

• Take a big inhale

• Hold it

• Push down or brace hard

• Lift

That strategy creates downward pressure — straight into the pelvic floor.

In contrast, the way we teach breath in my Core Athletica® Method focuses on:

• Breath that starts with the pelvic floor

• Gentle activation and lift (not force)

• Deep abdominal support

• Movement initiated from the inside out

When pressure is managed properly, the pelvic floor can support load instead of absorbing it.

Lauren shared how this shift completely changed her lifting:

• She no longer relies on a weight belt

• She lifts slightly lighter — but more effectively

• She feels stronger, safer, and more connected

• Her back and joints are no longer doing all the work

Why “More Weight” Isn’t Always Better

One of my biggest frustrations in the fitness industry is the obsession with maxing out.

I see it with adults — and even teenagers — where the focus is on numbers instead of mechanics.

Here’s the truth:

• If your back always takes over, your core isn’t doing its job

• If you’re leaking, your body is asking for a change

• If you’re constantly sore or in pain, something is off

Strength should support your life, not limit it.

Lauren put it perfectly when she said she now lifts “based on vibes” — meaning she listens to her body instead of chasing numbers. That mindset shift alone can prevent years of dysfunction.

Why Pilates (Done Well) Makes You a Better Lifter

This is where Pilates — and how it’s taught — matters.

Pilates isn’t about making workouts easier. When done with intention, it:

• Builds strength in lengthened positions

• Improves mobility and joint support

• Trains smaller stabilizing muscles many workouts miss

• Enhances mind-body awareness

• Improves how force transfers through the body

Lauren noticed that Pilates didn’t leave her wrecked — but it made her stronger. She felt better after workouts, not broken down by them.

And that’s the goal.

The Core Athletica® Method: One Foundation, Many Applications

What I teach in my studio, online programs, and instructor trainings all comes back to the same foundation:

Breath → Core → Movement → Load

The Core Athletica® Method is about:

• Deep core and pelvic floor function

• Fascial integration

• Posture and alignment

• Nervous system regulation

• Movement that nourishes the body

These principles apply whether you’re:

• Lifting weights

• Doing Pilates

• Running

• Practicing CrossFit

• Navigating pregnancy or postpartum

• Simply wanting to move without pain

Instructor Training Pathways

If you’re interested in diving deeper or even becoming an instructor or are already a coach, trainer, Pilates instructor, or movement professional, this is where the work expands.

Through my online education, instructors can learn how to integrate these foundations into any movement style:

🔹 Core Athletica® Movement Specialist (Level 1 & 2)

Learn how to teach deep core, breath-driven, fascial-based movement that improves performance, reduces injury, and supports longevity — for all bodies.

🔹 Pre/Postnatal Exercise Specialist Course

This course goes far beyond modifications. It teaches:

• What’s actually happening during pregnancy

• How birth impacts the core and pelvic floor

• How to support postpartum recovery long-term

• Why this knowledge is essential for any instructor working with women

🔹 Pilates Equipment Courses

For those who want to apply the Core Athletica® Method on the reformer and other apparatus — with intention, cueing, and purpose (not just “reformer fitness”).

All of these pathways share the same foundation — so you’re never learning disconnected systems.

Final Takeaway: Strength Should Expand Your Life

Whether you’re 25 or 65, strength training should help you:

• Move better

• Feel supported

• Stay active longer

• Prevent dysfunction

• Trust your body

If your workouts are leaving you leaking, hurting, or disconnected — that’s not something to push through.

It’s something to rethink.

And that’s exactly why these conversations matter.

If you want to explore this work further — as a mover or as an instructor — I’ve linked all of the resources below. And as always, if you have questions, I’m here.

Because movement should empower you — not break you down. 💛

Start with my Core Rehab Program here today!