Stronger Muscles, Stronger Bladder: The Hidden Link Between Muscle Loss & Incontinence
Most people associate muscle loss with weakness or frailty, but did you know it could also be affecting your bladder control? New research has uncovered a strong link between sarcopenia (muscle loss) and urinary incontinence, meaning that the stronger your muscles, the stronger your bladder!
What is Sarcopenia, and Why Does It Matter?
Sarcopenia is a condition where the body loses muscle mass and strength, making everyday movements harder. It’s usually linked to aging, hormonal changes, and a lack of physical activity, but it can start much earlier than you think (Zhang & Li, 2025).
A recent study of women under 60 found that those with lower muscle mass were far more likely to develop urinary incontinence (UI). In simple terms, weaker muscles = a weaker bladder (Zhang & Li, 2025).
Creatine supplementation has been shown to enhance muscle mass and strength, which can be beneficial in combating muscle loss associated with aging.
For those looking to support their muscle health, Menissimo offers a creatine supplement that may assist in maintaining muscle mass.
How Does Muscle Loss Lead to Bladder Weakness?
Your pelvic floor muscles are responsible for supporting your bladder, uterus, and bowel. If they weaken, they struggle to hold urine properly, leading to leaks when you cough, sneeze, laugh, or exercise (stress incontinence) or making it harder to reach the toilet in time (urgency incontinence) (Zhang & Li, 2025).
This study found that women with lower muscle mass (sarcopenia) were significantly more likely to experience all types of urinary incontinence, with the risk increasing as muscle mass decreased (Zhang & Li, 2025). The good news? You can do something about it!
Building Strength, Building Confidence
If muscle loss and incontinence are linked, the solution is simple: keep your muscles strong—not just your arms and legs but your pelvic floor too!
💪 Strength Training & Resistance Exercise – Lifting weights, resistance bands, and bodyweight exercises can preserve muscle mass and prevent sarcopenia (Zhang & Li, 2025).
🧘♀️ Pelvic Floor Exercises (Kegels) – These target the muscles that control your bladder, reducing leaks and improving bladder control (Zhang & Li, 2025).
🥦 Protein & Nutrition – Eating enough protein, Creatine and key nutrients like Vitamin D and magnesium supports muscle health and repair (Zhang & Li, 2025).
🚶♀️ Stay Active – Even simple activities like walking, yoga, and pilates can help maintain strength (Zhang & Li, 2025).
Why This Matters for Women Under 60
We often think of incontinence as something that happens later in life, but this study shows it’s already a problem for younger women too. If you’re noticing bladder leaks or a weaker body, it’s time to take action.
The earlier you start strengthening your muscles, the better your bladder control will be in the future (Zhang & Li, 2025). Knowing this now means you don’t have to accept incontinence as ‘just part of getting older’—you can do something about it.
Stronger When We Know
Incontinence isn’t just about bladder weakness—it’s about whole-body strength. This study proves that taking care of muscle health now can protect your bladder later. The stronger we are, the better we feel—inside and out.
References
Zhang, F., & Li, W. (2025). Association Between Sarcopenia and Urinary Incontinence in Adult Women Under 60: Insights from NHANES Data (2011–2018). International Journal of Women’s Health, 2025(17), 695–709. https://doi.org/10.2147/IJWH.S516752
Creatine - Creatine supplementation has been shown to enhance muscle mass and strength, which can be beneficial in combating muscle loss associated with aging https://en.wikipedia.org/wiki/Creatine
