Strength Training While Pregnant: The Do’s & Don’ts

This article goes over the basics of how to have a safe and healthy pregnancy while strength training. As you’ll learn, the health benefits are numerous. However, it is essential to work with both your physician and strength trainer to ensure that you are able to train and that you are modifying as you need throughout the duration of your pregnancy.   

Is Strength Training While Pregnant Safe?

Yes! In fact, strength training while pregnant can support your postpartum process. Remember, a stronger body facilitates a stronger recovery. The best way to strength train while pregnant is to start before you get pregnant and to continue your program with the support of a trainer and your doctor. If you are strength training and pregnant, it’s not the time to max out and hit your PRs. Rest and recovery are paramount during this time. If you’re new to training, you can still start strength training while pregnant to maintain your strength to help with the birthing process and recovery. Always do what feels comfortable to you.

Benefits Of Strength Training While Pregnant

There are a lot of benefits to training while pregnant. First, training supports better posture. The added weight of a baby bump can cause shoulders to slump forward. Strengthening the upper body, specifically upper back muscles, can help with this. Back and hip pain are common during pregnancy due to the changes in how your rapidly changing body moves (you will walk, sit, and sleep differently when you are pregnant). Training can keep your pain down, especially if you’re incorporating hip mobility movements that strengthen the lower back and pelvis while increasing mobility. Strength training can also reduce the risk of gestational diabetes (a form of diabetes that can occur in some people when pregnant, which can cause the baby to be larger than normal, forcing cesarean section and other potential difficulties during delivery). The more muscle you have during pregnancy, the better the insulin sensitivity the body has and the less risk of diabetes. Training can prepare you for labor – you’ll have better stamina and stronger muscles to push the baby out. Some research also suggests prenatal strength training can minimize the risk and/or slow the progression of preeclampsia, a dangerous pregnancy complication due to high blood pressure.

The Do’s For Strength Training During Pregnancy

Before you’re pregnant, work on strengthening the hips, core, and lower body by incorporating hip mobility work, squatting, deadlifting, and hip flexor strengthening moves into your workouts. While you’re pregnant, upper body exercises are fine; however, flat benching might get tricky as the belly grows. Adjust to doing bench presses at more of an incline. If you haven’t done any strength training and want to start during pregnancy, you may want to stick to basic bodyweight movements like bodyweight squats, bodyweight hinging, incline push-ups, and standing trap raises 2-3 times per week. Remember, pregnancy is not the time to get jacked.  

Here are some helpful tips for each trimester:

  First Trimester: You can most likely continue to train as normal because the belly bump won’t be that big. Remember to get your routine cleared by a doctor.   Second and Third Trimester: Start to take a wider stance with squatting and a sumo deadlift stance for hinging. As your body begins to change, your growing belly will make lunges or similar exercises difficult to do. Likewise, core movements that crunch the torso aren’t advised. Depending on your belly size and comfort, you can continue to do careful twisting/rotating. As your belly grows, it will be hard to do any bent-over rowing movements, so stick with standing pulling movements on a cable machine or with bands. If you want to rest and not move too much during the third trimester, listen to your body.   ** It’s important to note that pregnancy is not the time to make serious strength gains. The goal of training should be to maintain the strength you’ve already built.

Considerations and Contraindications

Your doctor is the main resource for assuring safety for strength training while pregnant. Ask your doctor about any specific considerations and clearances, then communicate these to your trainer or have your doctor and trainer communicate. Here is a list of potential contraindications and concerns:   The Obvious:

• Contact Sports
• Scuba Diving
• High Fall Risk Activities

  The Not So Obvious:

• Being on your back for long periods of time after 16 weeks or after the first trimester (this can vary depending on your situation)
• High altitude activities (unless you’re acclimated and live in high altitudes)
• Hot yoga
• Breaking PRs and lifting heavier
• Some people will have conditions that absolutely do not allow some or any exercise. These conditions might include preeclampsia, high blood pressure, specific heart diseases, or persistent bleeding in the second or third trimester.

Strength Training Exercises For Pregnancy

Here are some movements that we suggest for pregnant strength training. Do these movements with a moderate rep range at 8-12 reps. In the first trimester, you can keep intensity the same. Later on in the second and third trimester, drop to a low to moderate intensity.  

Wide Stance Squat (either bodyweight or holding a light dumbbell)

 

Dumbbell or Barbell Shoulder Press

 

Single Arm Cable or Band Row

 

Single Leg Good Morning

 

Calf Raises

   

Lateral Raises

 

Band Oblique Twists

Pallof Press 

Nutrition for Pregnancy

Proper nutrition is important for you, your baby, and your recovery. Hitting your daily protein goal is very important for all stages of pregnancy and postpartum. Eat as many fruits and veggies as you can stomach. Fish and eggs are great sources of healthy fats and protein. Pregnant people need to double their iron intake, so try to include more meat, fish, eggs, beans, leafy greens, dates, raisins, figs, and apricots in your diet.  

Embracing A Healthy & Strong Pregnancy

In general, pregnancy has a huge impact on the body and has risks. Strength training is a great way to keep healthy during pregnancy and reduce some pregnancy risks. But strength training doesn’t have to start just because you’re pregnant. Strength training has an innumerable amount of benefits when you’re not pregnant too. If you know you’re going to get pregnant in your future, start strength training now. Read more of our blogs and see for yourself! Want to learn more about strength training during pregnancy? Check out episode 193 of the Stronger Than Your Boyfriend Podcast: Strength Training While Pregnant