Strength Training During Pregnancy: What You Need to Know
- Yara Jabre
- Feb 10
- 6 min read
Updated: Mar 18
Pregnancy is often seen as a time to slow down, but that doesn't mean you have to abandon your fitness routine. In fact, strength training during pregnancy can offer significant benefits to both you and your baby. In this article, I'll share why strength training is a great choice, provide examples of safe exercises, and highlight things to avoid to ensure a healthy and safe fitness journey while pregnant.
Is Strength Training Safe During Pregnancy?
This is one of the first questions many women have when it comes to exercise during pregnancy.
The short answer is yes. Strength training can be safe and beneficial during pregnancy when done with appropriate modifications and under proper guidance.
Pregnancy is a time of incredible change, and while your body is adapting to accommodate your growing baby, maintaining a strong, healthy body can help alleviate some of the discomforts and risks associated with pregnancy.
Being pregnant is hard but being pregnant and deconditioned is harder.
Research has shown that regular exercise can help prevent complications like:
Gestational diabetes
Gestational hypertension
Preterm birth
Labor and delivery complications
Shorten recovery time after birth
That being said, it’s crucial to listen to your body, seek clearance from your healthcare provider, and make the necessary adjustments to your workouts as your pregnancy progresses. This ensures that you’re engaging in a safe and effective strength training workout that will benefit both you and your baby.
Benefits of Strength Training During Pregnancy
Strength training during pregnancy offers a wide range of physical and mental benefits. Below are some of the key reasons why maintaining a strength training routine can be essential during this time:
Reduced Risk of Gestational Diabetes (GDM)
Studies have shown that women who engage in regular physical activity have a significantly lower chance of developing GDM compared to those who remain sedentary. By incorporating strength training into your routine, you can help regulate blood sugar levels, improving your overall health and reducing the risk of complications.
Reduced Risk of Cesarean Birth
Women who maintain regular physical activity, including strength exercises, have shown a lower rate of cesarean deliveries compared to those who do not exercise. This could be due to improved muscular endurance, better posture, and the overall conditioning of your body, all of which can make the labor process smoother.
Faster Postpartum Recovery
The benefits of strength training extend beyond pregnancy. Studies suggest that women who strength train during pregnancy tend to recover more quickly postpartum. This is likely due to improved muscle strength, core strength, and overall physical fitness, making it easier to return to everyday activities and caring for your newborn.
Reduced Pain and Discomfort
Pregnancy can be tough on your body. Many women experience pain in their lower back, pelvis, and hips as their bodies adjust to accommodate their growing baby. Strength training can help alleviate some of this discomfort by improving your posture, strengthening the muscles that support your joints, and reducing the chances of injury. Additionally, regular physical activity has been linked to a decrease in sciatic pain and overall body pain.
Boost in Mental Health
Regular physical activity can help reduce the risk of prenatal and postpartum depression by promoting the release of feel-good hormones like endorphins. It can also reduce anxiety, improve mood, and help you maintain a positive outlook during pregnancy.
Pregnancy Strength Training Exercises: Examples and Their Benefits
When it comes to strength training during pregnancy, there are plenty of exercises you can do to keep your muscles strong and your body conditioned. Below are some great examples that will help keep key muscles groups strong and resilient as more and more strain is placed on them as your baby grows.
Hinge Exercises
The hinge movement is a fundamental pattern that works the glutes, hamstrings, and lower back. Exercises like the barbell deadlift or romanian deadlift (RDL) are great for maintaining strength in the posterior chain during pregnancy.
Benefits:
Strengthens glutes and hamstrings.
Helps prevent lower back pain by strengthening the muscles that support your spine.
Improves posture and pelvic stability, which can reduce discomfort as your body changes.
Squats
Squats are one of the best exercises you can do during pregnancy. They target the glutes, quads, hamstrings, and core. As your pregnancy progresses with your belly getting in the way, variations like split squats and lunges can be great alternatives.
Benefits:
Strengthens your lower body, which is essential as your pregnancy progresses and you carry extra weight.
Improves balance and coordination.
Helps prepare the body for labor by strengthening the muscles used during pushing.
Enhances overall leg strength, making it easier to carry your growing baby and perform daily activities.
Core Exercises
As your belly grows during pregnancy, core exercises can feel more challenging, but they're more important than ever. Keeping your core muscles strong helps support your spine and maintain balance, even as your abs stretch to accommodate your growing baby. By training the core in all it's planes like through crunches, side bends, and twists, you can ensure your trunk stays strong, helping you feel capable and supported in your everyday movements.
Benefits:
Strengthens the core muscles, including the abdominals and obliques, helping to support the growing belly.
Reduces back pain.
Improves balance and stability, which can be helpful as your center of gravity shifts during pregnancy.
If this is your first time exercising during pregnancy, it’s important to approach it with a beginner’s mentality. Start slow, take it easy, and gradually build up as your body adapts. Keep in mind that every pregnancy is different, and what works for one person might not work for another. What you might deem risky for your body, another person might feel perfectly fine doing. There’s no one-size-fits-all approach to prenatal fitness. It's about knowing your own body, being mindful of its changing needs, and respecting its limits. Ultimately, pregnancy fitness comes down to body readiness and your personal risk tolerance. Your journey is unique, so trust yourself to adjust and find what feels best for you and your baby.
Things to Avoid When Training During Pregnancy and Why
While exercise during pregnancy is generally safe, there are some activities that should be avoided to ensure both your safety and your baby’s.
Training in Hot Temperatures
Exercising in high heat, such as during hot yoga or intense outdoor workouts on a hot day, can be dangerous during pregnancy. Excessive heat can lead to overheating, dehydration, and an increased risk of complications like preterm labor. It’s important to exercise in a well-ventilated, temperature-controlled environment to keep your body safe.
Doing a Sport with a High Risk of Blow to the Belly
Sports like contact sports or activities where there’s a risk of trauma to the abdomen (such as basketball or soccer) should be avoided during pregnancy. A blow to the belly could cause harm to the fetus or lead to complications.
Scuba Diving
Scuba diving should be avoided during pregnancy due to the potential risks involved, such as decompression sickness and the inability of the fetal pulmonary circulation to filter bubble formation.
General Considerations When Working Out During Pregnancy
When exercising during pregnancy, it’s important to listen to your body and make adjustments as needed. Here are a few considerations to keep in mind:
Fatigue and Nausea
During the first trimester, many women experience fatigue and nausea, which can make working out more difficult. If you feel exhausted or nauseous, you can scale back your workout or rest altogether. Focus on staying hydrated and nourished, and take breaks as needed.
Baby Bump Growing
As your baby bump grows, certain exercises may become more difficult or uncomfortable. Don’t be afraid to modify your exercises or adjust your form to accommodate your changing body. For example, deadlifting with a wider stance may be better alternative as your belly grows.
Leaking During Exercise
Leaking urine during exercise is common during pregnancy, especially as the pelvic floor muscles stretch to accommodate the growing baby. It can also be due to increased pressure depending on the breathing strategy you use. If you experience leaking, consider changing your breath strategy or consult with a prenatal pelvic floor physiotherapist to help you figure out the best next steps.
Feeling Dizzy or Nauseous When Doing Exercises on Your Back
Exercising on your back may cause dizziness or discomfort as your pregnancy progresses. This is due to the increased pressure on the vena cava, which can restrict blood flow. If you experience dizziness or nausea, try propping yourself up or doing an alternate exercise that targets the same muscle group. For example, if you experience dizziness with a flat bench press, try an incline bench press or a machine chest press.
Conclusion
Strength training during pregnancy is a safe and effective way to maintain physical fitness, reduce pregnancy-related discomfort, and prepare for a smoother labor and recovery. By following the right guidelines, avoiding certain activities, and adjusting your routine as needed, you can continue to stay strong, healthy, and empowered throughout your pregnancy.
Always consult with your healthcare provider before beginning any new exercise program, and remember to listen to your body. With the right approach, strength training can be a valuable tool in your pregnancy fitness journey!
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