Pelvic floor training is a major issue for women’s health after the age of 40. During this stage of life, many women notice progressive changes in their bodies: muscle relaxation, a decrease in pelvic floor tone, the appearance of urinary leaks, or a feeling of pelvic heaviness. These symptoms can impact intimate comfort, sexual function, self-confidence and, more broadly, the improvement of daily quality of life.
However, these issues are neither inevitable nor a "normal" consequence of aging or menopause. The gradual drop in oestrogen levels, particularly in menopausal women, influences tissue flexibility and the contraction capacity of deep muscles, but the pelvic floor remains a muscle group capable of strengthening at any age. Pelvic floor strengthening, when conducted correctly, helps prevent or reduce incontinence, improve organ support, and preserve intimate functions.
Pelvic floor training after 40 is therefore an essential key to a more balanced lifestyle, focused on prevention, autonomy, and long-lasting pelvic health.
👍🏼As a recent article in Femme Actuelle also points out, there is no age limit for starting effective training, provided you adopt a progressive approach that is guided and adapted to each woman.
What is pelvic floor training after 40?
Pelvic floor training includes all techniques aimed at strengthening, coordinating, and softening the muscles of the pelvic floor. These muscles play a central role in organ support, urinary and anal continence, pelvic stability, and sexual function.
After 40, training is not only about correcting existing symptoms. It also addresses goals of prevention, muscle maintenance, and the adaptation of the female body to hormonal and mechanical changes related to age.
Why does the pelvic floor weaken with age?
The pelvic floor is put to the test throughout life. Over time, several factors contribute to its weakening:
- The decrease in oestrogen, which reduces tissue elasticity and tone, promoting muscle relaxation.
- Past pregnancies and childbirth, the consequences of which may appear later.
- Repeated strain (impact sports, carrying heavy loads, chronic constipation, coughing).
- A sedentary lifestyle, which reduces the natural stimulation of deep muscles.
In menopausal women, these phenomena can combine and explain the appearance or worsening of pelvic disorders, sometimes several years after the triggering events.
Signs that should encourage you to consult or take action
Certain symptoms are common after 40, but they are not insignificant:
- Urinary leaks when coughing, laughing, or during physical activity.
- A feeling of heaviness or pressure in the pelvis.
- Difficulty holding back gas or stools.
- Pelvic pain or discomfort during intercourse.
- A feeling of laxity or lack of support.
- Decreased sensation during sexual intercourse.
These signals indicate a pelvic floor disorder. It is no longer fully fulfilling its role of support and continence.
The benefits of pelvic floor training after 40
The benefits of training are manifold and go far beyond urinary continence alone:
- Improved bladder control and reduced incontinence.
- Strengthening of the pelvic floor and better organ support.
- Improved sexual function and intimate comfort.
- Better posture and pelvic stability.
- A positive impact on self-confidence and quality of life.
These benefits explain why pelvic floor training is now recommended for both prevention and treatment.
Different approaches to pelvic floor training
Basic Exercises
Contraction and relaxation exercises of the pelvic floor, often called Kegel exercises, form the foundation of training. When performed correctly, they help progressively strengthen the deep muscles involved in continence. However, their effectiveness depends heavily on the quality of execution and regularity.
Pelvic floor training at home
Pelvic floor training at home is a good compromise between Kegel exercises and clinic training sessions. It is a gentle method that combines the medical protocols of healthcare professionals with the flexibility of training without the constraint of appointments.
Thanks to a device integrating Biofeedback technology, such as the Emy smart pelvic floor trainer, you can visualise your muscle work, correct incorrect efforts, and progress safely. The adaptive mini-games in the Emy App are based on medical protocols that enable progress in just a few weeks.
❤️ Pelvic floor training at home is possible for all women.
A global and functional approach
After 40, pelvic floor training benefits from being integrated into a more comprehensive approach, including:
- Pelvic floor-breathing coordination.
- Deep abdominal work.
- Adapting to daily movements and sporting activities.
This global vision helps avoid frequent errors, such as excessive downward pressure or inappropriate contractions.
The role of healthcare professionals
An assessment carried out by a midwife or a physiotherapist specialised in pelvic training enables an accurate evaluation of:
- Muscle tone.
- Pelvic floor-breathing coordination.
- The possible presence of prolapse or hypertonia.
Depending on your needs, care may include manual therapy, guided exercises, or the use of specific tools.
Prevention and long-term pelvic floor training
After 40, pelvic floor training should not be viewed only as a one-off response to a symptom. It is part of a long-lasting prevention logic, just like physical activity or nutrition.
Establish a long-lasting routine
A few minutes a day is enough to maintain the tone of your pelvic floor, provided you maintain regularity and quality in your exercises. This routine contributes to preserving autonomy and improving quality of life over the long term.
Rely on adapted medical solutions
In some cases, using a clinically validated medical device for pelvic floor training can be part of a prevention and long-term follow-up strategy, either alongside or after care with a healthcare professional. These devices, when clinically validated, help guide contractions, improve exercise precision, and support consistency, especially at home. The goal is not to replace medical follow-up, but to extend and consolidate the benefits of training over time.
Common misconceptions about pelvic floor training after 40
- "Issues are normal with age": False. They are frequent, but avoidable or improvable.
- "It is too late to start": False. Muscles respond to training at any age.
- "Exercises alone are always enough": False. Poor execution can be ineffective or even counterproductive.
In conclusion Pelvic floor training after 40 is a major lever for preventing pelvic disorders and maintaining quality of life. A regular, progressive, and adapted approach enables you to act effectively, even in the absence of symptoms. Staying informed, consulting if necessary, and relying on adapted medical solutions constitutes a long-lasting strategy to preserve your pelvic health.
