Strength Training During Pregnancy (Part 1)

Article written by Sonja Lister, personal trainer and mom.

First of all, congratulations to all expecting moms, loved ones, and support systems!

Pregnancy is an exciting time. But it can also be overwhelming, especially when it comes to maintaining an active lifestyle.

Many women wonder if strength training is safe during pregnancy and how to adjust their fitness routine to accommodate their changing bodies.

The good news is that strength training is generally safe with proper precautions and guidance and can be extremely beneficial during all 40 weeks of pregnancy.

This article will address the specifics of the first trimester.

Benefits of Strength Training During the First Trimester

Strength training offers numerous benefits for both the mother and the developing baby.

During pregnancy and the first trimester, a woman’s body undergoes a variety of changes, including weight gain or loss if you have persistent nausea, shifting hormones, and an increased demand for energy.

Strength training can help manage these changes, providing physical and mental support throughout the pregnancy.

Exercise and strength training will help with the following: 

Prepares the Body for Labor and Delivery

Strong muscles play a crucial role in supporting a woman's body during the physical demands of labor and delivery.

By strengthening muscles, particularly the core, glutes, and legs, women can improve their endurance and stability. Even a slight development in those can make childbirth more manageable.

It is important to start gaining this strength early, particularly during the first trimester, and work to maintain it throughout pregnancy.

Helps Alleviate Pregnancy Discomfort

Pregnancy often comes with a range of discomforts, such as:

➜ back pain

➜ pelvic discomfort

➜ nausea

➜ swelling.

Strength training helps stabilize the spine and pelvis, potentially reducing the severity of back pain.

Strengthening the lower body can also improve circulation, which may help reduce swelling in the legs and feet (American College of Obstetricians and Gynecologists [ACOG], 2020).

Boosts Mental Health

Exercise, including strength training, is linked to a reduction in anxiety and depression during pregnancy.

Regular physical activity can release endorphins, which are natural mood boosters, helping alleviate some of the emotional stress accompanying pregnancy (Mottola et al., 2018).

Improves Postpartum Recovery

Women who engage in strength training during pregnancy may experience a quicker recovery postpartum.

The muscles you strengthen during pregnancy will assist with post-birth recovery, as they can help you return to your pre-pregnancy fitness level faster and more efficiently (O'Connor et al., 2018).

Is Strength Training Safe During the First Trimester?

The first trimester is a crucial period of fetal development, and many women may feel cautious about exercise.

However, according to the American College of Obstetricians and Gynecologists (ACOG), moderate exercise, including strength training, is generally safe for women without pregnancy complications.

Strength training can be started and continued during the first trimester as long as specific guidelines are followed:

• Get Medical Clearance

  Always consult your healthcare provider before starting or continuing any exercise routine during pregnancy.

  
  

  This is particularly important if you have any pre-existing conditions such as hypertension, diabetes, or a history of miscarriage.

• Avoid Overexertion

  The key during pregnancy is to listen to your body.

  
  

  Intensity should be moderate, meaning you should be able to talk comfortably during your workout without getting too winded.

  
  

  Aim for about 150 minutes of moderate-intensity aerobic activity or strength training per week (ACOG, 2020).

• Avoid Lying Flat on Your Back

  After the first trimester, lying flat on your back can put pressure on the vena cava, the vein that returns blood to the heart.

  
  

  This may cause dizziness or a decrease in blood flow to the baby.

  
  

  In the first trimester, lying on your back for short periods is generally safe, but be cautious about prolonged periods in this position (ACOG, 2020).

• Focus on Proper Form

  Pregnancy hormones cause the body to become more flexible, which can increase the risk of injury.

  
  

  Pay special attention to form and technique to avoid overstretching or straining muscles.

  
  

  Lifting heavy weights might increase the risk of joint instability, so opting for moderate weights and higher repetitions is better.

  
  

  Seek help from a trainer if you have questions about form, especially as your body begins to change.

  
  

Types of Strength Training Exercises to Consider

During the first trimester, strength training should be focused on maintaining muscle mass, promoting joint stability, and preparing the body for the physical demands of pregnancy and childbirth.

Here are some exercises that are typically safe and beneficial during this time:

Bodyweight exercises are a great place to start.

Squats, lunges, glute bridges, and push-ups are excellent options.

These exercises work multiple muscle groups and help maintain strength without the need for equipment.

You can modify them as needed as your pregnancy progresses.

• Squats

  Great for strengthening the quads, hamstrings, and glutes.

  
  

  To reduce pressure on the knees, avoid deep squats as pregnancy progresses.

  
  

• Lunges

  Effective for lower body strength.

  
  

  Ensure you maintain balance and avoid excessive twisting motions.

  
  

• Glute Bridges

  Target the glutes, hamstrings, and lower back.

  
  

  These exercises help stabilize the pelvis, reducing the risk of lower back pain.

  
  

• Push Ups

  Target the chest and shoulder muscles.

  
  

  Engaging these muscles regularly will help you gain strength and endurance for certain labor positions.

  
  

Resistance Band Workouts

Resistance bands are a low-impact alternative to traditional weights.

They can be used to perform various exercises, such as rows, chest presses, or lateral leg lifts.

They are easy to control and allow gradual progression without putting excessive strain on the joints.

Dumbbells or Kettlebells

Using light dumbbells or kettlebells is another option for strength training.

Keep the weight light and focus on high repetitions rather than heavy lifting.

Exercises like bicep curls, tricep extensions, and shoulder presses can help maintain upper body strength. 

Tips for a Safe Strength Training Routine During the First Trimester

• Hydrate

  Drink plenty of water before, during, and after your workout to stay hydrated.

  
  

• Warm-Up and Cool Down

  Always begin with a gentle warm-up to get your muscles ready for exercise and end with a cool-down to help your muscles recover.

  
  

• Use Proper Posture

  Proper posture and form are crucial to avoid unnecessary strain, especially on the lower back.

  
  

  Make sure to engage your core and maintain neutral spine alignment during all exercises.

  
  

  If you are unsure about proper form, get guidance from a personal trainer.

  
  

• Avoid Heavy Lifting

  As your body adjusts to pregnancy, your joints become more flexible due to the hormone relaxin, which can increase the risk of injury.

  
  

  Focus on lighter weights and higher reps rather than heavy lifting.

  
  

Conclusion

Strength training during the first trimester of pregnancy is generally safe and can offer numerous benefits, including improved strength, reduced discomfort, and better mental health.

As with any exercise program, it’s important to consult with your healthcare provider to ensure that it’s safe for you and to make any necessary adjustments based on your unique needs.

By staying active and engaging in appropriate strength training exercises, you can set the stage for a healthier pregnancy, smoother labor, and faster recovery postpartum.

As always, listen to your body, be kind to yourself,  stay consistent, and enjoy the journey of motherhood!

If you're currently expecting or recently had a child and are looking for some help in with these exercises, reach out to me! Click the image for my full bio and contact information.

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Sources

• American College of Obstetricians and Gynecologists (ACOG). (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804.

• Mottola, M. F., et al. (2018). Exercise during pregnancy and the postpartum period: A systematic review and meta-analysis. American Journal of Obstetrics and Gynecology, 218(6), 535.e1-535.e14.

• O'Connor, P. J., et al. (2018). The effects of exercise training on pregnancy outcomes: A systematic review and meta-analysis. American Journal of Obstetrics and Gynecology, 218(6), 621-630.