Updated on 23 Dec 2025
Weight training is an extremely effective way to build strength, improve fitness, and maintain overall health. However, if done carelessly, it can lead to hernias.
A hernia occurs when an organ or tissue pushes through a weak spot in the muscle. Many people worry that lifting heavy weights may cause this problem.
You can reduce your risk by understanding how hernias occur and by following safe lifting practices, as outlined in this blog.
Can heavy lifting and exercise cause a hernia?
Heavy lifting can sometimes lead to a hernia, especially when done with poor form or excessive pressure applied to the abdomen. When you strain during lifting, the pressure inside your stomach rises. If your abdominal muscles are weak or have a natural weak spot, this pressure can push tissue through, causing a hernia.
Common types of hernias linked to lifting include:
- Inguinal hernia: Occurs in the groin area.
- Umbilical hernia: Happens around the belly button.
It is important to note that not everyone who lifts weights will get a hernia. Many people lift safely for years. The problem usually arises when people ignore proper technique, lift weights that are too heavy or fail to strengthen their core muscles.
If a hernia develops, treatment may involve surgery. Having medical insurance can ease the financial burden in such situations, as treatment costs can be high.
Tips for preventing a hernia
Lifting heavy weights is one of the main causes of hernia as it strains your abdominal muscles. The occurrence of hernia due to heavy lifting is more common in people who do not lead active lifestyles and do heavy lifting after a long time. This usually becomes a concern for weight lifters or bodybuilders, but there are several hernia prevention measures to keep in mind while working out.
Some of these are:
Remember to warm up –Heavy lifting puts your body under a lot of stress, which makes it important to warm up before you begin lifting weights or any other workout routine. Warm-up routines help your body build endurance.
Start slow –No gym trainer is ever going to tell you to lift heavy weights from day one. Lift within your capacity and then gradually increase in small increments. This will prevent injuries to your body while working out.
Focus on your breathing technique –Inhale when you are lowering the weight and exhale when you are pushing it. Abdominal breathing is safer and stabilises your torso.
Don’t do forced reps –Often lifters go beyond their endurance just to finish their sets. Instead of building endurance, it can cause injuries or conditions such as a hernia. It is more advisable when you can’t finish a set before starting another one.
If you experience pain or notice a bulge, stop exercising and consult a doctor. Timely check-ups are important, and having family health insurance ensures that everyone in your household can access care when needed.
Conclusion
When performed correctly, weight training is a safe and beneficial exercise. While heavy lifting can sometimes increase the risk of a hernia, following proper techniques, strengthening your core and listening to your body can help prevent it. Progress slowly, stay consistent and always prioritise your health over your weight-lifting targets.
While you focus on staying strong and injury-free, let us help protect you when health issues arise. Get simple, personalised health insurance guidance by filling out the form on this page.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.