The benefits of strength training during pregnancy
Pregnancy is a time of incredible change and anticipation, but it’s also a period when women are often bombarded with conflicting advice about what they should or shouldn’t do—especially when it comes to exercise. For women who love strength training, the idea of giving up their routine for nine months can be daunting. However, emerging research, including studies led by Dr. Christina Prevett, a prominent expert in women’s health and fitness, suggests that strength training during pregnancy not only is safe but also offers numerous benefits.
Strength training & pregnancy - Understanding the shift in perspective
Traditionally, pregnancy has been seen as a time for rest and minimal physical exertion. While rest is important, especially in high-risk pregnancies, the old notion that pregnant women should avoid lifting weights or engaging in strength training has been largely debunked. Dr. Christina Prevett, a physical therapist with a Ph.D. in aging and strength training, is at the forefront of research advocating for the continuation of strength training during pregnancy. Her work emphasizes that when done correctly, strength training can empower women, helping them maintain their fitness, manage weight gain, and prepare their bodies for the demands of childbirth and motherhood.
The benefits of strength training and pregnancy
1. Maintaining strength & endurance
Pregnancy can be physically demanding, particularly as your body adapts to carrying extra weight. Strength training helps maintain muscle tone and endurance, making it easier to manage everyday tasks and reduce fatigue. Dr. Prevett’s research highlights how strength training can improve functional strength, which is crucial for new mums who will soon be lifting, carrying, and caring for a newborn.
2. Reducing the risk of Gestational Diabetes
One of the significant health risks during pregnancy is gestational diabetes. Engaging in regular physical activity, including strength training, can help regulate blood sugar levels. Dr. Prevett’s studies suggest that strength training can improve insulin sensitivity, thereby reducing the risk of developing gestational diabetes.
3. Supporting Mental Health
Pregnancy can be an emotional rollercoaster, with many women experiencing heightened anxiety and stress. Exercise, including strength training, is known to release endorphins, which are natural mood lifters. Dr. Prevett notes that women who continue to exercise during pregnancy often report lower levels of anxiety and depression, contributing to better overall mental health.
4. Preparing for labour and birth
Strength training doesn’t just benefit your pregnancy—it also prepares your body for labor and delivery. Stronger muscles, particularly in the core and pelvic floor, can help during the birthing process. Dr. Prevett’s work emphasizes the importance of a strong core and pelvic floor in reducing the risk of complications during delivery and aiding in a quicker recovery postpartum.
5. Easier Post-Natal Recovery
Women who maintain their strength during pregnancy often find that they recover more quickly postpartum. According to Dr. Prevett’s research, continuing a modified strength training routine during pregnancy can help women regain their pre-pregnancy fitness levels more rapidly, reducing the likelihood of postpartum issues such as diastasis recti (separation of the abdominal muscles) and pelvic floor dysfunction.
How to safely strength train during pregnancy
While the benefits of strength training during pregnancy are clear, it’s essential to do so safely. Dr. Prevett advises that women should consult with their healthcare provider before starting or continuing any exercise program during pregnancy. Once cleared, the following guidelines can help ensure a safe and effective strength training routine:
- Focus on Form: Proper form is always crucial in strength training, but it becomes even more important during pregnancy. Focus on controlled, steady movements to avoid injury.
- Modify as Needed: As your pregnancy progresses, you may need to modify your exercises. This could mean reducing weight, adjusting your range of motion, or switching to exercises that are more comfortable as your body changes.
- Listen to Your Body: Pregnancy is not the time to push through pain. If something doesn’t feel right, stop and consult your healthcare provider or a fitness professional experienced in prenatal training.
- Stay Hydrated and Rested: Adequate hydration and rest are critical during pregnancy, especially when engaging in physical activity.
The notion that pregnancy requires a complete break from exercise is outdated. Thanks to the pioneering work of experts like Dr. Christina Prevett, we now know that strength training during pregnancy is not only safe but also incredibly beneficial. By maintaining a well-structured strength training routine, mums-to-be can empower themselves, preparing their bodies and minds for the challenges and joys of motherhood.
If you’re expecting and love strength training, don’t be afraid to keep lifting—just be sure to do so safely and with guidance. Your future self will thank you!
If you are interested in pregnancy strength training and getting some support throughout your pregnancy, you can book a chat here or check out BUMP TO BARBELL – my coaching programme for pregnant and post natal clients
Beth Davies is a highly experienced personal trainer and coach with over 10 years experience in coaching pregnant, post-natal, or female pelvic health clients. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in women’s lifestyle magazines and websites, including Stylist, Metro, Woman & Home and Marie Claire UK
Beth’s training and coaching for women with pelvic organ prolapse or who are pregnant or post-natal, provides face-to-face personal training in Leamington Spa, Warwickshire, and online across the UK and Europe.