Lifting Weights With Hemorrhoids: How to Modify Your Workout Without Giving It Up

You're halfway through a workout when you notice something doesn't feel quite right.

Maybe there's pressure.
Maybe there's discomfort.
Maybe you already know exactly what it is because you've been through this before.

Hemorrhoids.

And suddenly you're looking at the rest of your workout wondering:

Do I need to stop lifting?

If the gym is a regular part of your life, that's not a small question.

Lifting might be how you clear your head after work. It might be something you've spent years getting better at. It might simply be one of the few hours every week that belongs entirely to you.

So the idea that hemorrhoids could take that away from you?

Yeah. That's frustrating.

The good news is that having hemorrhoids doesn't automatically mean giving up strength training.

But it may mean paying closer attention to how you're training—especially during an active flare-up.

Heavy lifting can involve substantial bracing and straining, and frequent heavy lifting is recognized as one factor associated with hemorrhoids. But there's a big difference between understanding that risk and deciding you can never pick up a weight again.

So rather than asking only:

“Did lifting cause this?”

Let's answer the question that's probably more useful right now:

“How can I keep training without making this harder on myself?”

Heavy Lifting Is Only Part of the Picture

Heavy lifting is recognized as one factor associated with hemorrhoids.

During a difficult lift, you may brace your core, hold your breath, and generate a lot of pressure through the abdomen and pelvic area.

But hemorrhoids rarely come down to one single factor.

Constipation, straining during bowel movements, prolonged toilet sitting, a low-fiber diet, pregnancy, aging, and frequent heavy lifting can all be part of the picture.

So if you're wondering whether lifting contributed to your hemorrhoids, the answer may not be as simple as blaming the gym.

And for this article, there's a more immediate question: what should you do about your training now?

For a deeper look at the connection between heavy lifting and hemorrhoids, read Can Lifting Heavy Objects Cause Hemorrhoids? Risks and Prevention.

Can You Lift Weights With Hemorrhoids?

Having hemorrhoids doesn’t automatically mean you need to stop lifting weights.

The better question is:

How do you feel—and what happens when you train?

If your symptoms are mild and your normal workout doesn’t increase discomfort, you may be able to remain active.

But if you’re dealing with significant pain, swelling, bleeding, or an exercise clearly makes your symptoms worse, that’s a different situation.

You may need to:

• Reduce the weight
• Lower the intensity
• Choose movements that feel more comfortable
• Avoid max-effort lifting temporarily
• Take a short break from exercises that noticeably aggravate the area

There’s no medal for making a hemorrhoid flare-up more painful because you refused to change Tuesday’s workout.

Modify when you need to. Get back to normal when you’re ready.

What About Squats and Deadlifts?

Squats and deadlifts are probably two of the first exercises lifters worry about when hemorrhoids show up.

That’s understandable. Both can involve heavy loads, substantial bracing, and a lot of effort—especially as the weight gets heavier.

But that doesn’t automatically make either exercise off-limits.

Instead of labeling certain movements “good” or “bad” for hemorrhoids, pay attention to load, effort, symptoms, and how your body responds.

A comfortable set of squats isn’t the same thing as grinding through the heaviest squat you can possibly complete.

And your normal workout isn’t necessarily the same thing as trying to do that workout during an uncomfortable hemorrhoid flare-up.

If an exercise consistently creates pain or aggravates your symptoms, that’s a good reason to modify it temporarily rather than proving you can push through.

The weights aren’t going anywhere.

Don't Forget What Happens Outside the Gym

This is an easy mistake to make.

You start thinking:

“Lifting gave me hemorrhoids.”

So you obsess over your workout while ignoring the other 23 hours of your day.

• But what are your bowel movements like?
• Are you constipated?
• Do you regularly strain?
• Are you getting enough fiber?
• Are you drinking enough fluids?
• Are you sitting on the toilet scrolling for 20 minutes?

Constipation and straining are well-recognized hemorrhoid contributors, and NIDDK recommends high-fiber foods, adequate fluids, avoiding straining, and limiting prolonged toilet sitting as part of hemorrhoid prevention.

So if you're trying to prevent hemorrhoids from lifting weights, don't only look at what happens in the weight room.

Look at the whole routine.

For a deeper look at that connection, read The Connection Between Constipation and Hemorrhoids: Why One Often Leads to the Other.

Constipation + Heavy Lifting Isn't a Great Combination

Think about the pressure you're putting on your body.

You strain in the bathroom because you're constipated.

Then you go to the gym and spend an hour pushing through heavy lifts.

Then tomorrow you repeat the process.

If hemorrhoids keep coming back, addressing only the lifting may leave an obvious contributor untouched.

That's why digestive health matters here.

Fiber can help make stools softer and easier to pass, which may reduce the need to strain. Drinking enough fluids helps support healthy bowel function too.

If getting enough fiber from food consistently is difficult, a fiber supplement can also help fill the gaps.

That's where Easy Flow Fiber® can fit into a daily routine—helping support healthy digestion and regular bowel movements while making consistent fiber intake more convenient.

Because you shouldn't be doing your hardest straining of the day before you even get to the gym.

Not sure how much fiber you should be getting? Read How Much Fiber Do You Actually Need Each Day?

How to Make Your Workout More Hemorrhoid-Friendly

You don't need a completely new workout program.

Think about a few practical changes instead.

Be sensible about how heavy you're going.
Every workout doesn't need to test your limits.

Pay attention to symptoms.
If a movement consistently causes discomfort during a flare-up, modify it.

Give yourself permission to back off temporarily.
A lighter week isn't going to erase months or years of progress.

Keep moving.
If heavy lifting isn't comfortable right now, walking or another gentler form of movement may be easier while symptoms settle down.

Take care of your digestion too.
Fiber, fluids, regular movement, and healthier bathroom habits can help reduce constipation and unnecessary straining.

The goal isn't to build a life where you never strain, never lift anything heavy, and spend every waking moment worrying about hemorrhoids.

It's to reduce the unnecessary pressure where you realistically can.

How Do You Get Back to Your Normal Workout?

Once you’re feeling better, you don’t necessarily need to go from “taking it easy” straight back to your hardest workout.

Give yourself a little room to build back up.

Start with loads and movements that feel comfortable. Pay attention to whether symptoms return as intensity increases. And resist the urge to make your first workout back a test of everything you couldn’t do during the flare-up.

You don’t have to make up for lost workouts.

A few modified sessions aren’t going to erase your progress.

The goal is to get back to your normal training—not turn one frustrating flare-up into a longer interruption because you rushed the return.

If hemorrhoids repeatedly return when you resume heavy lifting, or symptoms continue interfering with your training, that’s worth discussing with a healthcare provider.

Don't Let Hemorrhoids Take the Gym Away From You

For some people, lifting isn't just exercise.

• It's stress relief.
• It's routine.
• It's social time.
• It's the hour of the day when everything else gets switched off and you get to do something for yourself.

So when hemorrhoids start interfering with that, the frustration isn't simply:

“This hurts.”

It's:

“Great. Now this is taking something else away from me too.”

We understand that.

At Hem Healer, the bigger goal has never been to make hemorrhoids the center of your life.

It's exactly the opposite.

We want you to get back to living it.

That means understanding the habits that may be contributing, making sensible adjustments when you need to, and working toward getting back to the activities you enjoy.

Exercise included.

That focus on getting back to exercise and normal life is central to Hem Healer's broader mission—not simply managing symptoms forever.

Where Hem Healer Fits In

Lifting is only one part of hemorrhoid health.

That's why Hem Healer takes a broader approach.

If constipation and straining are part of your pattern, Easy Flow Fiber® is designed to support healthy digestion and regularity as part of your daily routine.

Hem Hero® is designed to support healthy veins and circulation as part of a consistent wellness routine.

Neither one replaces smart training, adequate fiber and fluids, healthy bathroom habits, or medical treatment when you need it.

They're simply tools that can fit into the bigger picture.

Because the goal isn't to stop doing everything that might possibly contribute to hemorrhoids.

It's to build a routine that supports your body while still letting you live your life.

 

The Bottom Line

So, can you keep lifting weights with hemorrhoids?

In many cases, having hemorrhoids doesn’t automatically mean giving up strength training.

But it may mean being willing to adjust.

If heavy lifting noticeably increases pain, pressure, irritation, or bleeding, back off. Reduce the load. Lower the intensity. Choose movements that feel more comfortable while things settle down.

And don’t focus so much on what happens in the gym that you ignore what happens outside of it.

Constipation, straining, fiber intake, hydration, and bathroom habits can all be part of the bigger picture.

Modify when you need to.

Take care of the things you can control.

Get checked when something doesn’t seem right.

And when you’re feeling better, work your way back.

Because the goal isn’t to build your entire workout routine around hemorrhoids.

It’s to get back to training without hemorrhoids constantly entering the conversation.

Frequently Asked Questions

Can I lift weights if I have hemorrhoids?

Having hemorrhoids doesn’t automatically mean you need to stop lifting. If your symptoms are mild and exercise doesn’t increase discomfort, you may be able to remain active.

If lifting noticeably increases pain, pressure, irritation, or bleeding, consider temporarily reducing the load or intensity.

Should I stop lifting during a hemorrhoid flare-up?

Not necessarily. Some people may be comfortable with lighter or modified exercise during a flare-up.

If heavy lifting aggravates your symptoms, backing off temporarily may make more sense than pushing through.

Can I do squats with hemorrhoids?

Squats aren’t automatically off-limits, but heavy squats can involve substantial bracing and effort.

Pay attention to your symptoms and consider reducing the load or modifying the exercise if squatting increases discomfort.

Can I deadlift with hemorrhoids?

The same principle applies to deadlifts.

Heavy deadlifts can involve significant bracing and effort, so consider load, intensity, current symptoms, and how your body responds rather than assuming the exercise is automatically safe or unsafe.

How can I make lifting more comfortable during a hemorrhoid flare-up?

Reducing weight or intensity, avoiding max-effort sets, choosing movements that feel more comfortable, and temporarily switching to gentler activity may help.

If symptoms are severe or persistent, talk with a healthcare provider.

When can I return to normal lifting after a hemorrhoid flare-up?

There’s no universal timeline.

As symptoms improve, gradually returning to your usual training and paying attention to how your body responds may be more sensible than immediately jumping back into your hardest workouts.

Persistent or recurring symptoms deserve medical evaluation.

References

American Society of Colon and Rectal Surgeons. The American Society of Colon and Rectal Surgeons Clinical Practice Guidelines for the Management of Hemorrhoids. Diseases of the Colon & Rectum. 2024.
PubMed: 2024 Hemorrhoids Clinical Practice Guidelines

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Symptoms & Causes of Hemorrhoids.
NIDDK: Symptoms & Causes of Hemorrhoids

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Treatment of Hemorrhoids.
NIDDK: Treatment of Hemorrhoids

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Eating, Diet, & Nutrition for Hemorrhoids.
NIDDK: Eating, Diet & Nutrition for Hemorrhoids

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Treatment for Constipation.
NIDDK: Treatment for Constipation

Continue Learning

Can Lifting Heavy Objects Cause Hemorrhoids? Risks and Prevention
Learn more about why frequent heavy lifting may contribute to hemorrhoids and how lifting fits into the bigger picture of hemorrhoid risk.

Can Exercise Help Prevent Hemorrhoids? What Helps and What to Avoid
Learn how regular movement may support bowel regularity and where exercise fits into a broader hemorrhoid-prevention routine.

What to Do When Hemorrhoids Keep Coming Back
If flare-ups keep interrupting your workouts—or your life—learn how to look for recurring patterns and build a more consistent prevention routine.

The Connection Between Constipation and Hemorrhoids: Why One Often Leads to the Other
Understand how constipation, hard stools, and repeated straining can contribute to hemorrhoids and why healthier bowel habits matter.

Our Commitment to Evidence-Based Education

At Hem Healer, we strive to base our educational content on guidance from respected medical organizations and peer-reviewed research whenever possible.

Our articles are intended for educational purposes and should not replace personalized medical advice from your healthcare provider.