Why Functional Fitness Makes Women Pee Their Pants

For the sake of this article, I’m about to humiliate myself (though if you know me or read my work here, that shouldn’t come as a surprise). Today’s topic is brought to you by the letter P—that’s P for “pee”.

Yes, functional fitness sometimes makes me pee my pants. Not from fear or excitement—but literally, because high-impact movements can jostle your bladder.

You’re Not Alone: Urine Leaks in CrossFit

Many women in CrossFit experience the same issue. While some stories only come out after a few drinks, I’m sharing mine completely sober.

I have no children, so this isn’t related to childbirth—a common cause of urinary leaks. At my last checkup, I asked my doctor, “What’s up with the dribble?” She told me it’s likely due to weak pelvic floor muscles.

So yes, apparently peeing your pants during burpees or double unders is a sign of weakness—but the good news? Weak pelvic floor muscles can be strengthened.

Why Double Unders and High-Impact Movements Trigger Urination

High-impact exercises, like double unders, box jumps, and running, create pressure on the bladder. When your pelvic floor isn’t strong enough, leaks can happen. The solution? Kegels and targeted pelvic floor strengthening.

How to Strengthen Your Pelvic Floor Muscles

Here’s a simple way to do kegels correctly:

1. Sit on the edge of a hard chair and tilt your pelvis forward so your butt bears minimal weight.

2. Squeeze your pelvic floor as if trying to stop urine flow.

3. Engage surrounding muscles—tighten your core, pull in your belly button, squeeze your glutes.

4. Hold for 10 seconds.

5. Repeat for five sets of eight reps per day.

Consistency is key—results take time.

Immediate Tips to Prevent Peeing During Workouts

While building strength, here are some quick strategies to avoid accidents:

1. Watch Your Fluid Intake

Don’t overhydrate right before a WOD. Balance is key—stay hydrated but avoid downing huge drinks just before jumping into action.

2. Always Take a Bathroom Break

Empty your bladder before starting a workout. A dry tank prevents leaks.

3. Prefer Morning Workouts

After hours without fluids, your bladder is naturally emptier. Hydrate gradually once the WOD starts, especially if it’s low-impact.

4. Use Protective Gear

A maxi pad or similar absorbent product can help during high-impact exercises. Choose one suited to your needs discreetly.

5. Dress Strategically

Dark leggings, patterned capris, and compression gear can disguise any minor leaks.

6. Scale Exercises if Needed

If certain movements trigger leaks, modify them. CrossFit is scalable, and you don’t need to push through exercises your body isn’t ready for.

7. Consult a Doctor

Persistent leaks may require physical therapy, non-medicine devices, or surgical options. You don’t have to live with it forever.

Laugh It Off: You’re Not Alone

Many women face this issue. Instead of embarrassment, laugh it off—and remember, it happens to more people than you think. Worst-case scenario? Something called a “shart.”

Key Takeaways for Women in CrossFit

• Pelvic floor weakness is common and treatable.

• Strengthen your muscles with kegels and core work.

• Prevent leaks with bathroom breaks, hydration management, and protective gear.

• Scale workouts to fit your body’s needs.

• Don’t be ashamed—you’re not alone, and minor leaks are manageable.

Functional fitness should make you feel strong, not embarrassed. Take control, protect yourself, and keep crushing those WODs—without worrying about your bladder!