Many women quit running, stop lifting, or drop a class they enjoy because they leak during exercise or feel heavy afterwards. Giving up exercise is usually the wrong prescription, since movement matters for weight, bone density and mood. What should change is how you train, not whether you train.
The most common technical error is holding the breath under load. Breath-holding and bearing down raises abdominal pressure and directs it straight onto the pelvic floor. Exhaling through the hardest part of the effort, as you press or lift, and letting the abdomen work with the breath rather than bracing rigidly, changes that load considerably.
Adjustments that usually work without abandoning a sport: reduce the load temporarily and build it back, swap continuous jumping for lower-impact variations during symptomatic phases, empty your bladder before you start without going just in case every hour, avoid heavy sessions on days when heaviness is already marked, and train the pelvic floor correctly alongside the rest of your programme.
Watch the pattern rather than the single session. Heaviness that accumulates across a week, or leaking during activities that never caused it before, indicates the current load exceeds what the pelvic floor can manage right now. It does not indicate permanent restriction.
See a doctor if you need a pad every time you exercise, can feel a bulge at the vaginal opening, have pain during activity, are getting steadily worse despite adjusting technique, or are unsure whether you are contracting the pelvic floor correctly. A single assessment often changes the entire training plan.