Leaking When You Jump? Skip the Jumps

No. You never have to jump. Tell your coach, and she swaps any jumping move for a low-impact version, like a step instead of a jump. And please book in with a pelvic floor physio. They're the best next step, and we follow what they tell you. Leaking is common, and nothing to be embarrassed about.

You're not the only one.

Not even close.

And it doesn't have to keep you from training.

First, when should you talk to your doctor (or a pelvic floor physio)?

We coach. We don't diagnose or treat pelvic floor issues.

A pelvic floor physio is the best next step for most women who leak. Your doctor can help you find one.

Talk to your doctor or physio if:

You leak, even a little. When you jump, cough, sneeze or laugh. It's worth a proper look.
It's new or getting worse. Don't wait it out.
You've had a baby or surgery. Get cleared by your doctor, midwife or surgeon before you start any new program.
Something else feels off. Heaviness, pressure or pain. Mention it.

Then bring what they tell you to us.

If your physio has given you limits, or moves to avoid, your coach works within them. Their advice always comes first.

Fixing it is their job. Ours is to keep you training safely around it, the same way we work around a knee or a shoulder. Here's how we coach around injuries.

Why do so many women quietly skip the jumping?

Because nobody wants to say it out loud.

A lot of the women we coach mention it almost in a whisper. Sometimes in a check-in message. Sometimes halfway through asking about something else.

Here's what we see:

They skip the jumps and say nothing. Then they wonder if they're doing the program wrong.
They skip the whole workout. One move worries them, so the entire session goes.
They stop exercising altogether. It feels easier than explaining.
They think it's just how it is now. After kids, after 40, they assume they have to live with it.

Hey ladies, listen up.

You don't have to skip anything.

And you don't have to keep it to yourself. Your coach is a woman over 40 who has heard it before. Tell her, and she'll take it from there.

Do you have to jump to lose fat?

No.

Most women come to us wanting to lose weight. What they actually want to lose is fat.

And jumping is a very small part of how that happens here.

Chris calls resistance training "the foundation and heartbeat" of everything we do. Strength is the focus, and conditioning plays a smaller role.

In the Reset, that's 5 workouts a week: 3 strength and 2 conditioning, and one of the conditioning days is optional. Some conditioning moves include a jump. Every one of those can be swapped.

We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks, and plenty of them never did a single jump.

If you've been relying on pounding cardio to get results, here's why cardio on its own often stops working.

How does the swap work?

Simple.

Tell your coach. On day one, or whenever it comes up. A quick message is enough.
She swaps the jumping moves. Each one becomes a low-impact version, like a step instead of a jump.
Your physio's advice comes first. If they've told you to avoid or change anything else, your coach builds that into your plan too.
You keep the rest of the workout. Same session, same goals, no jumping.

The workouts are about 50 minutes, at home, on your schedule. Every move already has an easier option, and Chris coaches the modifications on camera.

Nobody is watching you. Nobody is keeping score of who jumped.

If a low-impact version still doesn't feel right, stop that move and tell your coach and your physio.

What about the rest of the workout?

Squats, lifting, core work. Fair question.

That one belongs with your pelvic floor physio. They know your body, and we don't want to guess.

Ask them:

Which moves to change. And what to change them to.
Which moves to avoid for now. If any.
What to work on. Anything they want you doing alongside your workouts.

Then bring the answers to your coach. She'll build your plan around them.

New to strength training altogether? Here's how to start at home, even if you've never lifted.

What if this started after having kids?

A lot of the moms we coach tell us that's when it started. Sometimes years ago.

It's never too late to get it checked.

If you're still postpartum or breastfeeding, get cleared by your doctor or midwife first. Then the same rule applies: a pelvic floor physio leads, and we follow what they say.

And if it started later, with no baby in the picture, the answer is the same. Get it looked at. Then train around it.

Ready to train without worrying about the jumps?

You can get stronger without a single jump.

And you can say it out loud. We've heard it before.

Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.

If it sounds like you, apply for a call with Chris.

He reads every application himself. On the call, he'll ask about anything your doctor or physio has told you, look at where you're starting, and tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.

Tell us once.

We'll swap the jumps.

Frequently asked questions

Is it normal to leak when you jump after 40?

It's common, and a lot of women deal with it quietly. It's still worth getting checked by your doctor or a pelvic floor physio rather than just living with it.

Can I lose weight without jumping or high-impact workouts?

Yes. Our program is built on strength training, and your coach swaps any jumping move for a low-impact version, like a step instead of a jump.

Who should I see about leaking when I exercise?

Start with your doctor or a pelvic floor physio. We coach around what they tell you, and their advice always comes first.

What do you swap jumping moves for?

A low-impact version of the same move, like a step instead of a jump. If your physio has given you other limits, your coach builds those into your plan too.

Should I stop working out if I leak?

Talk to your doctor or pelvic floor physio about what's right for you. Within what they say, your coach can swap any jumping for a low-impact version so you can keep training.

I leak when I jump. Do I have to do the jumping in the workouts?