I hear it all the time: “I have a hernia, so I don’t lift.”
And I get it. Having a hernia can make you feel like strength training is off-limits, and if you’ve been told to avoid certain movements, it’s easy to assume that means avoiding lifting altogether.
But here’s the thing—I have an umbilical hernia myself, and I still lift.
This topic is near and dear to my heart because I know firsthand that a hernia doesn’t have to mean the end of strength training. In fact, with the right modifications and approach, training can actually help you move better, feel stronger, and keep your body more resilient.
What Is a Hernia?
A hernia happens when tissue pushes through a weak spot in the surrounding muscle or fascia. The most common types for lifters are:
- Umbilical Hernia – Occurs near the belly button, often due to increased intra-abdominal pressure.
- Inguinal Hernia – Happens in the lower abdomen/groin, more common in men.
Some people experience no pain, while others might feel discomfort, pressure, or bulging during certain activities. But avoiding movement altogether isn’t the answer—modifying your training is.
Can You Strength Train with a Hernia?
Yes—but smart training is key. You want to avoid excessive intra-abdominal pressure while still building strength and stability. When done correctly, training can help you maintain strength, improve core stability, and prevent symptoms from getting worse.
That said, if you’re experiencing pain or worsening symptoms, consult a doctor before continuing.
What to Focus On
✅ Control Intra-Abdominal Pressure
- Avoid heavy bracing (Valsalva maneuver). Instead, practice controlled breathing.
- Exhale during exertion (e.g., exhale as you stand up from a squat).
✅ Strengthen the Core Without Strain
- Planks, dead bugs, and bird dogs are safe and effective.
- Avoid high-pressure ab exercises like sit-ups, crunches, and hanging leg raises.
✅ Modify Strength Movements
- Squats, deadlifts, and presses can still be done—just scale the load and focus on form.
- Kettlebells and dumbbells can allow for more control than a barbell.
✅ Listen to Your Body
- If you feel pulling, discomfort, or bulging, modify or stop.
- Some exercises may need adjustments—hinging (Romanian deadlifts) may feel better than deep squats.
Why I Keep Training!
If I stopped lifting the moment I found out I had a hernia, I’d be missing out on building strength, resilience, and mobility—all things that actually make me feel better, not worse. The key is modification, not elimination.
At MVMT Strength, we work with real people who have real challenges, whether it’s a hernia, an old injury, or just learning how to move properly. Our small group training and 1-on-1 coaching allow us to adjust workouts for every individual, ensuring you train safely and effectively.
So if you’ve been avoiding strength training because of a hernia, let’s change that. Book a No Sweat Intro, and we’ll show you how to lift smarter—not stop lifting altogether.
– Isaac Morgado
Owner
MVMT Strength
