Why Strength Training Is Your Secret Weapon for a More Comfortable Pregnancy Journey
As a prenatal fitness specialist and mom who’s been through two pregnancies, I’m often asked if it’s really necessary to strength train during pregnancy. The most common question is “Can’t I just walk?” While walking is fantastic (and I absolutely encourage it!), strength training during pregnancy offers unique benefits that can transform your pregnancy experience and set you up for a more successful birth and recovery.
Let’s talk about why strength training isn’t just an option during pregnancy – it’s a game-changer.
Supporting Your Changing Body
Your body goes through incredible changes during pregnancy. Your growing belly shifts your center of gravity, your ligaments become more relaxed due to hormones, and your postural alignment changes to accommodate your baby. Without proper strength training, these changes can lead to common pregnancy discomforts like lower back pain, pelvic pain, and general aches and pains.
Strength training helps counter these changes by:
– Building lower body and core stability to support your growing belly
– Strengthening your posterior chain (back, glutes, hamstrings) to maintain better posture
– Developing upper body strength for the increasing demands of pregnancy and early motherhood
One of the most immediate benefits of strength training during pregnancy is how it can help prevent and manage common pregnancy aches and pains.
Preparing for Labor and Birth
Think of labor as an athletic event – because it is! Whether you’re planning an unmedicated birth or keeping your options open, having physical strength and endurance can make a significant difference in your birth experience.
Strong muscles, particularly in your legs and core, can help you:
– Get into optimal positions during labor
– Push more effectively during delivery
– Handle the physical demands of labor, which can last many hours
– Recover more quickly postpartum
Preventing Common Pregnancy Discomforts
One of the most immediate benefits of strength training during pregnancy is how it can help prevent and manage common pregnancy aches and pains. Many of my clients come to me experiencing pelvic girdle pain or lower back discomfort, often believing it’s just a part of pregnancy they have to endure.
But here’s the truth: while some discomfort during pregnancy is normal, you have more control over it than you might think. Strategic strength training can:
– Improve pelvic stability to reduce pain
– Help maintain better posture as your body changes to reduce back discomfort
– Reduce the likelihood of injury-based Diastasis Recti (abdominal separation) through proper core training
– Reduce pelvic floor dysfunction such as urinary incontinence, pelvic floor pain and pressure, and more
Setting Up for Postpartum Success
Strength training during pregnancy isn’t just about the next nine months – it’s an investment in your postpartum recovery. The stronger you are during pregnancy, the better foundation you’ll have for recovery after birth.
This includes:
– Maintaining muscle mass, which can help with postpartum recovery
– Learning proper movement patterns that will serve you in motherhood
– Building body awareness that will help you recognize and respect your postpartum healing needs
– Developing habits that can continue after baby arrives
Making It Work For You
The key to successful strength training during pregnancy is doing it safely and effectively. This means:
– Modifying exercises as your pregnancy progresses
– Listening to your body and adjusting intensity as needed
– Focusing on functional movements that support daily life
– Maintaining proper form and breathing techniques
Here's What You Need to Know:
If you’re new to strength training, pregnancy is still a great time to start – you just need to begin gradually and with proper guidance. If you’re experienced with strength training, you can continue with modifications as your pregnancy progresses.
The most important thing is to work with someone who understands the unique demands of pregnancy and can help you modify exercises appropriately. This isn’t the time for generic workout programs or pushing through pain.
Remember, strength training during pregnancy isn’t about maintaining your pre-pregnancy routine or “staying fit” – it’s about supporting your changing body, preparing for birth, and setting yourself up for a stronger postpartum recovery.
By incorporating proper strength training into your pregnancy journey, you’re not just building physical strength – you’re building confidence, body awareness, and the foundation for a more comfortable pregnancy and empowered birth experience.
Want to learn more about safe and effective strength training during pregnancy? I’m here to help you create a personalized approach that works for your body and your pregnancy journey! Check out my Vibrantly You® Online Prenatal Fitness Coaching for more info.
About the Megan Martineau, CPT. Megan is a Certified Personal Trainer through the National Academy of Sports Medicine, a Pre/Postnatal Performance Training Specialist through ProNatal Fitness and holds several other certifications in pre/postnatal fitness. She is a mom of two and her passion to help moms feel good in their bodies was born during her first postpartum journey with her first child. Her mission at Vibrant Mama Wellness is to help moms move well in pregnancy, have an empowered birth, and come back stronger postpartum.
Spread the word
Medical Disclaimer: All content found on the HER Health Collective Website was created for informational purposes only and are the opinions of the HER Health Collective experts and professional contributors. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately.
