Strength Training through Pregnancy
As an expectant mother, you are probably already very aware that it’s important to stay active during pregnancy to maintain your physical health and well-being. Whilst moderate-intensity cardiovascular exercise is typically recommended for pregnant women, strength training can also be a hugely important role as part of a healthy pregnancy fitness routine.
Strength training, or resistance training, involves using weights, machines, or your own body weight to work against resistance in order to build muscle strength and endurance. It can be a safe and effective way to stay fit during pregnancy, with numerous benefits for yourself and your baby.
Here are just a few of the benefits of strength training during pregnancy
Improved muscle tone and strength: As your body changes during pregnancy, your muscles will need to work harder to support the added weight of your growing baby. Strength training can help keep your muscles strong and toned, which can make it easier to carry the extra weight and cope with the physical demands of pregnancy.
Reduced risk of developing a severe abdominal separation (diastasis).
Better ability to manage pregnancy-related aches and pains: Pregnancy can bring with it a variety of aches and pains, such as back pain, sciatica, pelvic girdle pain and carpal tunnel syndrome. Strength training can help strengthen the muscles that support your joints, reducing the risk of these types of pains.
Increased energy and endurance: Staying active during pregnancy can help boost your energy levels and improve your overall endurance. Strength training can help you build the strength and stamina you need to handle the physical demands of pregnancy and childbirth.
Improved cardiovascular health: In addition to its benefits for muscle strength and endurance, strength training can also improve your cardiovascular health. Regular strength training has been shown to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
Faster postpartum recovery: Strength training during pregnancy can also help you bounce back more quickly after childbirth. Strong muscles can make it easier to manage the physical demands of caring for a newborn, and can also help you lose pregnancy weight more quickly.
Reduced risk of gestational diabetes and preeclampsia.
Improved mental health and wellbeing: Exercise in general has been proven to reduce stress and improve mood and strength training can also provide mental resilience and boost self esteem.
training focus
When it comes to strength and overall fitness, treat pregnancy as a maintenance phase.
Place your training focus on:
Building and maintaining strength in the major muscle groups which provide support and stability to the pelvis and muscles of the pelvic floor
Building and maintaining strength in the upper body and back
Mobility; particularly in the hips and thoracic spine
360° diaphragmatic breathing
Developing pelvic floor connection and core strength
Tips
Always pay attention to intra-abdominal pressure and how your midline is coping with load.
Lighten your load a little, increase reps and/or time under tension as needed.
Listen to your body, pregnancy is a ride and your body is already doing A LOT. Respect that.