Staying active during pregnancy isn’t just possible—it’s powerful! Embracing a safe strength training program can help you feel stronger, more energized, and better prepared for childbirth. Whether you’re a fitness enthusiast or just looking to keep moving, we’ve got the tips and tricks to help you maintain your strength in a way that’s safe, effective, and tailored just for the unique needs of your changing body. Let’s explore how you can stay fit, healthy, and vibrant as you go on this incredible journey of motherhood!

You might be thinking:

Can I continue my regular workout program?
Do my goals need to change?
How should my program be modified (if at all?) to accommodate my pregnant and postpartum body?
Is strength training during pregnancy safe?
What are the benefits of strength training during pregnancy?
What’s safe and what should be avoided?

First, let’s list some facts about how important strength training actually is!

Builds muscle mass
Fat loss
Improves physical performance and mental well-being
Rehab an injury or avoid injuries

So, is strength training for pregnant women safe?

The short answer is yes, and it depends! Every woman is unique, with her own set of circumstances including previous fitness experience, health history, and pregnancy symptoms. Even the fittest athletes may find their bodies have different needs during pregnancy. The key is to stay flexible with your expectations and adapt your fitness routine to what your body is communicating. Make sure you are honest with your coach, so that your coach can tailor a program that's safe and effective for your specific pregnancy journey. And of course, it is important to consult with a healthcare provider prior to training.

If you have clearance from your doctor, you are good to go! But what exactly can you do?

Experts encourage pregnant women to be active daily and recommend at least 150 minutes of moderate intensity activity per week. Physical activity during pregnancy increases health benefits as well as reduces the risk of pregnancy complications.

Experts encourage women to engage in aerobic training, strength training, yoga/gentle stretching and pelvic floor muscle exercises. You may need to change the intensity, volume and substitute movements with each trimester. For example. during your first trimester, not many changes have to be made. During the second trimester, you may want to ditch some exercises like sit ups, crunches, pull ups, or heavy heavy lifts ( we advise sticking to 5+ reps). And finally, during your third trimester, we advise avoiding any plyometric exercises (ex box jumps), and shortening the range of motion of some exercises like back squats. Back Squats could be substituted with box squats, and deadlifts could be substituted with block sumo deadlifts since baby will get in the way! These are just some examples, in fact, it is important to discuss how we are all different!

I get many questions like, “Oh, I saw this girl on IG deadlifting 315lb during her third trimester? Is that safe? Can I do that?” The truth is, you will see ALOT on IG that may or may not resonate with you. 315lb is a heavy heavy weight, but this may be 60-70% of her maximum weight, who knows! Again, we are all different, we have different training backgrounds, different symptoms, different bodies!

Remember, you are creating life. It is so precious and magical, and it may not be the right time to push your physical performance and strength boundaries.

When is it not safe to strength train, or train in general?

Unexplained vaginal bleeding
Constant dizziness
Painful cramps
Persistent or severe headache
Shortness of breath before exertion
Calf pain or swelling
Amniotic fluid leakage
Decreased fetal movement
Contractions

Please seek a medical expert if you are experiencing any of these symptoms during your workout.

Why is Strength Training important during pregnancy?

Improved posture
Reduced back pain (this one was huge for me personally!)
Increased energy levels
Better sleep
Controlled weight gain
Enhanced mood and mental well-being
Quicker postpartum recovery

Now that we have discussed why strength training is safe and important, we must discuss what exercises are safe.

The truth that nobody tell you is, many many exercises are safe and appropriate during pregnancy! For example, you can do multiple variations of squats, deadlifts, rows, presses, and isometric exercises. Your options are definitely not limited. However, there are a bunch of exercises we do recommend avoiding.

What exercises should you avoid during pregnancy?

Contact sports (rugby, football, basketball, dodgeball, etc…)
Scuba Diving
Activities done in high temperatures (hot yoga/pilates, or outdoor training in extremely hot climate)
Activities with a high risk of falling (skiing, surfing, cycling, gymnastics)
Any exercises that cause a heavy sensation in perineum
Any exercises that exacerbate existing pain
Any exercises that cause abdominal wall to bulge/cone (exercises that exacerbate diastasis recti)

Any exercises that require you to be in a supine position (on your back) for a long time (later stages)
Any exercises that require you to be in a prone position (on your belly).
Any exercises performed at high intensity - to that point you cannot speak comfortably.
Olympic Lifting: while might be okay during the first trimester, should be avoided later on as these movements pose a risk of fetal trauma.

Pregnancy is a unique and transformative time. It's important to tune into your body's signals and adapt accordingly. This isn't the season to set personal bests or push your limits to the extreme. Remember, you're nurturing a little miracle! While maintaining an exercise routine is beneficial, it's perfectly acceptable to set aside your pre-pregnancy weight goals. The focus should be on what feels good and safe—modifying your workouts to match your current state can help support both your health and that of your baby. Celebrate the strength it takes to grow new life, and let fitness be a supportive part of your journey, not a stressor.

If you're considering strength training during pregnancy and looking for expert guidance to ensure both your safety and effectiveness, we are here to help. As a certified women’s specialist and coach, I have extensive experience in designing tailored programs suited to the unique needs of pregnant women. My coaching covers various stages, including pregnancy and postpartum, helping women maintain strength and confidence throughout their journey.

If you’re ready to start, I’m here to support you every step of the way, ensuring that your training is safe, enjoyable, and aligned with your health and fitness goals. All you have to do is fill out this quick assessment and I will get in touch with you right away.

Stay safe and congrats mama!

Xx,

Nadine

Is Strength Training During Pregnancy Safe?