Strength Training During Pregnancy: What You Need to Know

You may have heard old wive’s tales warning to steer clear of any physical activity during pregnancy; however, there are a myriad of studies showing the benefits of exercise during pregnancy. Maintaining a regular exercise routine has physical and mental benefits for both mama and baby, as well as helping to prepare the body for labor and delivery and set you up for a speedy recovery postpartum.

Exercising during pregnancy helps reduce the risks of pregnancy-related health conditions such as gestational hypertension and gestational diabetes. Strength training during pregnancy is particularly beneficial as it also reduces risk for pregnancy-related chronic pains and aids in pain management, improves balance, helps train the body for labor and delivery, and promotes better postpartum recovery.

For more information on the benefits of exercise while pregnant, check out our prior post The Importance of Core Strength During Pregnancy, and for guidance on specific exercise modifications, take a look at Safe Exercises for Each Trimester of Pregnancy.

Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.

Benefits of Strength Training During Pregnancy

While there are so many different types of exercise that benefit expectant mamas during pregnancy, strength training is among the most advantageous due to its various physical and psychological benefits.

Improving your body’s lean muscle mass through strength training while pregnant helps maintain a healthy body composition, or the amount of fat mass versus lean muscle mass within the body. During pregnancy, hormonal changes shift the body’s metabolism to concentrate on storing fat to act as for insulation for the baby as well as energy reserves for both mama and baby to support fetal development. Building muscle through strength training helps to keep the overall body composition balanced, despite the additional fat stores, and will help with fat loss during the postpartum recovery.

Additionally, there are many strength training exercises for the legs, hips, core, and pelvic floor that help prepare the body for labor and delivery by strengthening the muscles the body will utilize during contractions and pushing. This can help lower the time spent laboring and pushing, as well as reduce the pain associated with it.

Benefits to Baby

When mama is healthy and feeling good, baby is healthy and feeling good, too! Children born of fit pregnancies are leaner, healthier, and more intelligent – and these benefits last a lifetime! Exercising while pregnant improves the baby’s health and development, not only in the womb, but for years to come, setting them up for a long and healthy life.

Baby also reaps the benefits of an easier labor. Shorter and less painful labors lower the risk of complications and increases the likelihood of high Apgar scores.

Recommended Strength Training Exercises for Each Trimester

First Trimester

There are little modifications needed to your normal exercise routine within the first trimester. At this point, the baby is not big enough to have displaced any of your other organs or muscles, or add significant weight to your body. The biggest physiological impact in the first trimester will be symptoms such as nausea, fatigue, and shortness of breath. Focus on pacing yourself in the trimester and just doing what you can to stay active and keep your body feeling good!

Recommended Strength Training Exercises

Second Trimester

The second trimester usually arrives with much-needed relief from nausea and fatigue – take advantage of this to focus on strengthening the body to prepare for labor and delivery prep! Be mindful of your growing baby bump putting extra pressure on the pelvic floor, spine, and abdominal wall. At this point, all core exercises should be modified for pregnancy safety, and exercises that have you laying on your back should be limited or avoided. Working on strengthening the core and legs to help promote balance will help make the third trimester more comfortable, but take care not to create environments that pose a fall risk (i.e., standing or jumping on uneven or high surfaces, etc) as your center of gravity shifts greatly throughout pregnancy.

Recommended Strength Training Exercises

Third Trimester

The third trimester sees the most growth, putting ever-increasing strain on the body. Building and maintaining adequate strength will go a long way for pain management and balance and stabilization as the body continues to change and expand to accommodate the rapid growth of baby as you near the finish line! Focus on strengthening the core, pelvic floor, hips, and glutes to help improve balance as well as reduce chronic pregnancy-related pains.

Recommended Strength Training Exercises

Creating a Strength Training Program

When starting a new exercise program of any kind, particularly while pregnant, it is important to refer to your physician or health care team to ensure it is safe for you to do so. Start small, and slowly build up to your desired frequency and duration. The American College of Obstetricians and Gynecologists (ACOG) recommends striving for 30 minutes of moderate-intensity activity five days a week. If you are just starting out with your exercise routine, you can start with doing 10 minutes 2-3 times a day, 2-3 times per week, and build up to 30 minute increments five times per week.

It is recommended to perform strength training activities 2-3 times per week, so plan to incorporate different activity types into your exercise routine. Aerobic activity – otherwise known as cardio – is important to maintain heart and lung health and function, and flexibility exercises or prenatal yoga help to maintain mobility and reduce pains. Aim to balance your weekly exercise routine with a variety of strength training, cardio training, and flexibility training to create a well-rounded program that will help keep your body healthy and strong!

Myths vs. Facts about Strength Training and Pregnancy  

Myth #1: Pregnant People Shouldn’t Do Any Strenuous Activities or Lifting

Fact: Pregnant women operate at 2.2 times their normal metabolic rate — almost the maximum possible (2.5x), every day, for some 270 days, researchers found

I like to say that pregnancy is a strenuous activity in and of itself! Your body is adapting and making rapid changes at a pace that does not occur naturally at any other phase of life. It is important to maintain – or begin – an exercise routine that can help support your body throughout these changes and keep you feeling good. That being said, pregnancy is not the time to be setting new records! Let your body set the pace and aim for consistency, not PRs!

Myth #2: Pregnant People Should Avoid Core Workouts

Fact: The core muscles support the weight of the growing uterus as well as being instrumental during pushing in labor and delivery.

For a deeper dive, check out our post The Importance of Core Strength During Pregnancy!

Myth #3: Exercising While Pregnant Can Cause Early or Pre-term Labor

Fact: According to ACOG, physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.

In fact, exercise during pregnancy is associated with the occurrence of full-term pregnancy! Exercising during pregnancy also helps prepare the lungs, heart, and muscles for successful labor and delivery.

In conclusion, strength training during pregnancy offers numerous benefits, including improved physical health, enhanced endurance for labor, and reduced pain, all while boosting mental well-being. By incorporating strength exercises, expectant mamas can support a healthy pregnancy, prepare their bodies for labor, and promote a quicker postpartum recovery. Staying active not only benefits mama but also contributes to the baby’s health and development throughout their entire childhood. Adopting an exersice routine for pregnancy is one of the first and best gifts you can give your little one, before even bringing them into this world, that will stay with them for a lifetime!

Did you strength train during your pregnancy? Let us know in the comments below?