Written by: Maternity Exercise Academy. Commercial partnership.
Pregnancy is a wonderful stage of life that also brings about many physical changes. The lower back becomes more prone to pain, the abdominal muscles stretch, and posture may slump. Many mothers wonder how they can take care of their bodies and physical condition during pregnancy, or whether they can continue with their usual hobbies. In this blog post, we’ll focus on strength training and why it’s especially important to maintain muscle strength while you’re expecting.
Why is strength training important during pregnancy?
Strength training has many important effects on health and well-being. As muscle strength improves, everyday tasks and hobbies become easier, which means that daily life no longer takes as much of a toll as it used to as muscle strength increases. Strength training also boosts the metabolism of muscles and tissues and accelerates, for example, carbohydrate and fat metabolism. As a result, strength training helps prevent many lifestyle-related diseases and is also an important part of weight management.
Physical changes during pregnancy are inevitable. Weight increases as the uterus, amniotic fluid, blood volume, and the baby’s weight itself all grow throughout the pregnancy. The body also often builds up fat reserves in preparation for the upcoming breastfeeding period. As the belly grows, the curve in the lower back increases, while the abdominal muscles shift to the sides to make room for the growing uterus. This can make you feel heavy and clumsy compared to before. It’s also not uncommon to develop gestational diabetes during pregnancy, which adds its own challenges to the experience.
Regular strength training can therefore:
- support weight management
- prevent and treat gestational diabetes
- reduce back, hip, and joint pain
- make everyday life easier
- prepare for childbirth and the newborn period
- support for recovery after childbirth
Is it worth skipping the gym and switching to working out at home?
You can definitely continue your gym workouts during pregnancy—or start exercising if you haven’t done so before. In that case, however, you should find a trainer who understands the changes pregnancy brings to the body. For many people, the gym is a motivating and safe environment to work out in, and there’s no need to give it up just because you’re pregnant.
However, it may be a good idea to adjust your workout routine depending on what you’ve enjoyed doing at the gym in the past. Your growing belly and the various physical changes you experience during pregnancy will guide your workout routine. In the early stages of pregnancy, you’ll most likely want to take it easy even when working out, as fatigue and nausea can be very pronounced. In the second trimester, you’ll often feel better, but your growing belly may cause physical discomfort.
For example, you may feel a tearing pain, a sensation of pressure, a twinge, or other unusual sensations in your abdominal muscles and throughout your pelvic area. These sensations are a sign that your body is adapting to pregnancy. However, it’s important to listen to your body: if quick, jarring movements cause these sensations to intensify, reduce the range of motion and weights, and stick to movements that feel comfortable to you.
So, you don't need to switch from working out at the gym to working out at home, but if the gym feels like an unfamiliar environment for you to exercise in, working out at home is a great and effective alternative for maintaining your muscle tone.
Key Points to Keep in Mind for Gym Workouts in a Nutshell During the Waiting Period
- Pay attention to how your body feels, and don't force yourself to do movements that feel uncomfortable
- The hormone relaxin loosens your tissues, which is why movements that require balance may be more challenging than before
- Avoid exercises that put direct pressure on the uterus and abdomen, such as those done while lying on your stomach or sitting, where the equipment presses against your abdomen
- Avoid exercises that cause intense strain or pressure in the abdominal area, such as heavy squats or deadlifts
- Adjust your abdominal exercises so that you focus more on your obliques and deep abdominal muscles rather than your back muscles
- You can train your rectus abdominis muscles, but good options include standing exercises, such as the ball press
- Avoid activities that pose a risk of falling or tripping
- Try out some quick, explosive movements—do they feel comfortable to you?
Gym workouts are therefore a very safe and effective form of exercise during pregnancy. As long as you choose your exercises carefully, you can often continue working out right up until the end of your pregnancy, unless you are specifically instructed to reduce or avoid exercise—for example, due to cervical ripening.
Physical activity is an important part of pregnancy
Exercise is therefore important during pregnancy for many reasons. It improves blood circulation and the delivery of oxygen to the placenta, which supports fetal development. Exercise can also reduce pregnancy-related discomforts, such as swelling, back pain, and constipation, and it improves the function of the pelvic floor muscles. In addition, exercise helps maintain energy levels, reduces stress, and improves mood, as it releases the body’s “feel-good” hormones, such as endorphins.
Studies have also shown that regular exercise can help prevent the onset of gestational diabetes, high blood pressure, and other pregnancy complications. Exercise can also make childbirth easier and speed up recovery afterward.
If you'd like strength training exercises designed by a prenatal exercise professional, delivered right to your home throughout your entire pregnancy, check out the 9Months Strength program from the Prenatal Exercise Academy.
Use the code 9MONTHS to get a €10 discount on the program through the end of February.