Busting the Myths about Strength Training in Pregnancy

A begginers guide to strength training in pregnancy

There’s a lot of conflicting information out there when it comes to strength training during pregnancy. You’ve probably heard things like:

• You shouldn’t start a new program during pregnancy, especially if you aren’t already regularly active (not always true)

• You can keep doing whatever you were doing prior to getting pregnant (also not always true)

  
  

It's confusing, but worse than that, it's harmful to women. Here are my top tips when it comes to strength training during pregnancy to cut through the confusion & gear you up to being your strongest, most confident & empowered self!

1 - Is it beneficial?

Yes, yes, yes! As long as you don't have any contra-indications and follow some simple safety guidelines, then strength training during pregnancy is both safe and incredibly beneficial, regardless of your experience level with it (meaning even absolute beginners can get started with strength training during pregnancy!) If you're unsure, and want to know more about the guidelines and getting started, then check out The Active Pregnancy Foundation's free questionnaire for getting active during pregnancy to help guide you.

2 - So what are some of the benefits?

• Decreased risk of gestational diabetes

• Decreased risk of preeclampsia (i.e., a combination of high blood pressure and increased protein in urine)

• Decreased postnatal recovery time

• Decreased risk and severity of low back pain

• Decreased risk of urinary incontinence

• Decreased risk of Cesarean birth

• Prevention or improvement of depression

• Maintenance of physical fitness

  
  

Pretty compelling, right?

But how do I actually get started? And how do I know what I am doing is safe?

Whether you’re completely new to strength training or you want to continue training during pregnancy, keep these guidelines in mind.

GUIDELINE 1: THE BASIC PRINCIPLES OF STRENGTH AND CONDITIONING STILL APPLY There are hundreds of exercises that are appropriate during pregnancy, so you don’t need to feel like your options are limited. You may need to modify some exercises, especially later on in pregnancy, but unless advised otherwise squats, push, pulls, lunges and deadlifts can all be performed safely (and are a great practice for the physical demands of mum-life!)

GUIDELINE 2: IF YOU’RE A BEGINNER, START SLOW. There are two important things to remember:

1. Start at lower intensities and for shorter periods of time.

2. Gradually work up to a moderate level of intensity.

Let me clarify that a little. By “intensity” I mean both intensity of load (how much weight is being lifted) and intensity of effort (how hard you’re working). If you’re a beginner, you’ll want to start on the low-end of what you feel you’re capable of, both in terms of how heavy you’re lifting and how hard you’re working

GUIDELINE 3 - DITCH THE HEART RATE MONITOR. During pregnancy, your heart rate tends to go up as a natural response to pregnancy. If you cap your efforts based on heart rate, you’re probably going to stop far sooner than you would if you were going by perceived effort. And if all your workouts are too easy, you’re not going to reap as many health benefits! Translation: Heart rate and effort do not align well during pregnancy, and you can probably work harder than your heart rate monitor is telling you. That’s why I recommend using the perceived effort scale.

GUIDELINE 4: CELEBRATE SHOWING UP. Finding the motivation to be active isn’t always easy when you’re pregnant. Aches, pains, nausea, and fatigue may become part of your everyday. Remember to celebrate when you make it through a workout, even if it’s just a high-five or a quiet acknowledgment to yourself that you made it work.

GUIDELINE 5: CONSIDER A PRENATAL PERSONAL TRAINER. Oh look, you just found me! I understand the overwhelm that omes with being pregnant, which is why I invest heavily in my training to stay up-to-date with all the current research and recommendations from governing bodies and industry leaders, meaning you are in the safest possible hands. Always reach out for a chat and we can talk through your concerns, goals and how to get you feeling great.

Resources:

Girls Gone Strong - Strength Training in Pregnancy and The Active Pregnancy Foundation