I am asked so often if you can train during pregnancy, and the answer is…..

YES!!! It’s an amazing idea, and one you will not regret if you take the right approach.

Female training during pregnancy has multiple benefits, such as;

• Keeping your posture upright as your weight distribution changes,
• Maintaining strength through the hips as they widen,
• Preparing to carry extra weight, and
• Preventing excess body-fat gain.

It also makes it easier for you to ‘bounce back’ after baby, as things haven’t shifted as much (although I absolutely despise the pressure on women to lose weight post pregnancy, it’s something women are always asking me about).

Maintaining your muscle and physical structure

Muscles that tend to weaken throughout pregnancy include all the posture-supporting muscles that we call the posterior chain – the glutes, hamstrings, back, and abdominals. These muscles have the fun job of maintaining straight legs, a neural pelvic position, and keeping your back straight.

The main thing to be mindful of during pregnancy is adding extra loads to your body that it isn’t used to – for example you wouldn’t sign up for your first marathon, pull a max-weight deadlift, press heavy weights over your head, or start a contact sport. But this doesn’t mean you cannot exercise, or start something new that isn’t overly intense.

Your body will tell you what it can and can’t do.

Morning sickness may get in the way at times, and when the baby grows it compresses on your internal organs it makes breathing more difficult. It’s also recommended that you don’t lie on your back for long periods of time, after 16-weeks.

Intense cardio sessions or supersets in the gym might be impacted by these factors, but that is far from a reason to give training a miss all together! Staying strong and fit and eating a nutritious diet will support you through pregnancy better than avoidance will.

In the above picture is Emma, she lifted her usual weights throughout two healthy pregnancies. I’ve also had women claim that training through their second or third pregnancy made a massive difference when compared to earlier pregnancies, where they didn’t train.

So, train for a strong pregnancy and you’ll thank yourself for it later!

Jen X