Women into fitness/strength training and pregnancy

[DiscoComfort]

Hello!

This is my first pregnancy and prior to this I was very much into fitness but have found the pregnancy a bit tricky to navigate! I’m really just looking to connect with other women who have previously (and continue to) strength train and maybe get a bit of advice along the way.

I used to strength train 4 times a week, had an online coach and set goals for myself as well as running. I did a couple of Half Marathons last year. It has all taken quite a hit as I had to cut everything out due to fertility treatment, then first trimester but I’m finally back working out again (albeit lower intensity and verrrrry slow running).

Does anyone follow a great strength training plan that isn’t completely watered down but also safe during pregnancy? Or have any prenatal coaches they could recommend? I have some programmes from a previous coach but I’m not sure which exercises I should avoid and find myself second guessing things! I know there are apps out there but I’ve tried a few and feel like they assume I can’t lift a dumbbell anymore!

Would love to hear what programmes other people are using. I know I can go to google but I don’t have many friends who are pregnant and/or into fitness so would be nice to chat to people in a similar boat. Even though I’m pregnant, I still want to follow a plan that will help me maintain some muscle and fitness!

Thanks so much 😊

I'm currently in my third trimester and found similar to you that pregnancy weight training programs are a load of rubbish and assume you can't how a dumbbell...

I've been weightlifting/crossfit for over 10 years and have stuck to my pre pregnancy program, and everything something felt too difficult or got uncomfortable I'd stop or switch to an easier variation.

So in my first trimester I was showing up when I could and working at 70% for weights, or if it was a CrossFit workout making sure I had 30s rest after each movement in a workout to catch my breath.

Second trimester I felt back to normal, so started pushing the weights again, doing heavier reps, but making sure I was breathing and bracing properly (breathe out for the exertion, not hold your breath...) it was part way through my second trimester I stopped doing more 'gymnastic' CrossFit movements, like toes-to-bar, sit ups, snatches etc as I found them uncomfortable.

Third trimester I've found a rhythm of squats, shoulder press, deadlifts from blocks for compound strength movements. Dumbbell press, rows, rdls etc for bodybuilding accessories. Ski-erg, kettlebell swings, wallballs, lunges, step ups, ring rows etc for CrossFit workouts. I've managed 100kg for sets of 10 on my back squat at 30weeks, and am planning to keep squatting 100kg (albeit for less reps) for as long as I can, but I love squatting, and was very proficient before pregnancy.

I really think it is see what works for you, we are so varied in exercise ability before pregnancy that it's hard to give general advice.

https://www.instagram.com/alexlachancetraining?igsh=M3NrZjA1eWhxMzVu is someone I follow on Instagram, she had twins a couple of months ago and looking back through her posts is great to guage what might be possible as well as potential scaling movements.

To add, if you like reading studies, there is a really good compilation of them all here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11193983/#cit0038

I worked with a PT who had done prenatal fitness and carried on running to the last couple of months. It's very do-able but you really do have to tone it down a bit and listen to your body. For example, no holding any weights over your bump in later stages because if you drop them it's catastrophic and suddenly feeling a bit light headed is common in pregnancy. It can feel frustrating! I liked Sophie power on insta, she did an ultra 3mths PP.

Hi! How far along are you? Sounds like we’ve had similar journeys.

Pre-pregnancy I was exercising 4-5x per week, plus 10,000 ish steps most days. Exercise was either class-based weight training or conditioning, or 5-10k runs (longer in more distance past!).

I continued most of this through IVF (with some modifications) but stopped everything except the walking during first trimester as I had some spotting which worried me. I was told at the time and do now believe it was just initial and then deeper implantation, on and off for several weeks. Despite the lack of exercise I actually lost weight during first trimester - I was so hungry all the time. No nausea or sickness.

The spotting stopped at 10wks and all okay at 12wk scan, so I returned to exercise. I ran for another month but it became uncomfortable (heaviness on pelvic muscles) and impossible to keep my HR within the threshold I’d read about (which I now believe I shouldn’t have worried about anyway!).

I’m now 27wks and still weight training twice a week and doing same amount of walking. I could definitely do more but I’m happy enough. That said, I’m gaining zero muscle and a LOT of fat. My body must have switched how it stores energy. Not enjoying that part but trusting the process and I know I can get back to where I was once baby is here and I’m using up these reserves to breastfeed!

In the weight training classes I’m doing everything others are doing (everything @Goldpanther mentioned!), with some modifications for any ab/core work and for anything that might over stretch that area. I’m still lying flat for short stretches to do chest presses etc as I feel comfortable enough.

Let us know how you get on!

I’m 13 weeks now and a keen weight lifter and runner. I have continued pretty much as before except that runs have got slower and I tend to do 4min run / 1min walk splits because I get out of breath really easily now so it helps bring the HR down and is more comfortable. Lifting wise I’ve increased reps and lowered the weight, deadlifting I only go as heavy as I feel comfortable without a belt because I’ve read bracing against a belt isn’t ideal.

There’s no reason why you can’t keep doing what you did pre-pregnancy as long as it feels comfortable and I do think there are massive benefits in being fit and healthy throughout pregnancy.

@Goldpanther thats an impressive squat!! My favourite exercise as well but can only do it on days when I have no lower back pain. Used to use a belt for 80kg and anything above but the belt doesn’t feel right anymore so it’s lower weight with more reps now…

Postnatal lady here!

I've had my baby 4 months ago - I carried on powerlifting and strength training up until the day before my induction at 37 weeks.

I had a prenatal personal trainer who I sought out for advice as I wanted to get it right during the pregnancy and make sure nothing I was doing was unsuitable. I was able to increase my weights throughout the pregnancy but not to a great extent. She said it was mainly about maintaining fitness than setting new goals.

Things that she recommended were - not to exercise on your back from when you enter the second trimester due to compression of blood vessels and supply to the baby.

Be careful of core exercises that put too much direct strain on the core as your abdominal muscles will naturally separate during pregnancy. For example crunches or double leg lifts. Working obliques is fine. I did abdominal roll outs with a medicine ball too.

Slow down as your body tells you to. By T3 I was getting more tired. You also lay down fat then and you are not really gaining muscle so your goals might change.

One legged exercises are not so advisable as you start to get heavier as your hips are more flexible, it can contribute to pelvic instability which can cause a lot of pain and isn't helpful for birth. I think after 20 weeks I stopped split squats and single legged dead lifts for example. I remember pulling my groin and it took about 2 weeks to settle down.

Wide stance deadlift becomes easier by T3.

Think about how you are going to manage after the birth, this is very crucial. I ended up having an emergency c section so a lot of exercises are off the cards for a while. My PT said no heavy lifting until 12 weeks. I started spinning and doing light weights at about 5 weeks which is a lot earlier than they usually recommend but having been active during my pregnancy the midwife was happier with this.

I think I got back into barbells around 10 weeks and starting adding weight at 12 weeks as advised.

I'm back up to 70kg squat and deadlift now. Your core does take an absolute battering in pregnancy don't underestimate that and be really vigilant when you start training again especially if you have a section. I have to remind myself that the scar on my womb won't heal until 6 months.

You'll thank yourself after having the baby for staying fit during the pregnancy. Good luck xx

I did weightlifting, splits training and aerial before pregnancy, I quit aerial right away mainly because my husband was worried, and stopped splits-focused stretching as well due to injury risk. I’ve continued strength 4-5 times/week with 1-2 extra barre/pilates/yoga classes. I’m now at the end of my second trimester.
I do have PT qualification myself but not specialized in prenatal, so I’ve picked what seems to work for myself from advice I got in different classes - I’ve significantly lowered weights (50 - 70% of my pre-pregnancy, I feel weaker but think it’s mainly in my head as I was able to do my usual weights when I had a spotter haha - normally I don’t so feel better with less load) but I do more reps and I’ve started doing more machine-based exercises (e.g. to replace chest press as I did not feel safe getting the dumbbells up). I still do single leg exercises but carefully. I’ve heavily modified core (bear holds, side planks, bird dog etc.) and I do pelvic floor stretches.

Thank you everyone for your very helpful and informative messages! It’s amazing to see how well you’re doing/have done during pregnancy and that it doesn’t mean giving it all up, just adapting.

@Goldpanther I’ve never done CrossFit but lots of what you are saying resonates with me (aside from the 100kg squats - INCREDIBLE)! I was a bit nervous to carry on with BB squats but helpful to know I can stick with them. I’ll check out that insta account you mentioned.

@Randomusername37258 great that you managed to keep it going so long. I think I need to find a PT who is prenatal trained, even if just for some reassurance.

@Sierra26 yes sounds like we have had quite similar journeys and I definitely feel like I’m storing fat and ZERO muscle. @AMMxx My running pace has shocked me as I’m so much slower and out of breath but as you said, just listening to my body and taking it easy. I’m almost 18 weeks so still a long way to go!

@SKLM it’s so great to hear a story of someone who has been through the pregnancy and now training along with a baby. Very impressive! Not really thought that far ahead yet 🤣 but I’d like to think I’ll be able to gradually get back to where I was but I appreciate it’s going to be a slow path. Thanks so much for the info re exercises - that’s so helpful and lots I didn’t know!

I’ve got a list of exercises I’m a bit unsure about alternatives for. If anyone has any ideas please feel free to share!

I’ve stopped doing BB hip thrusts as they just terrified me as I could feel pressure near the bump. Are DB a good alternative? Or something else?

Other exercises I’m not sure about are pull ups? Not that I can lift myself anymore but are assisted ones ok or avoid? Leg press, 45 degree hip extension, rows (T bar/bent over)…. Really sorry to just post this all here! Google seems to give very contradicting info so any personal experience from here is much appreciated.

Hope everyone’s pregnancies/babies are going/doing well. MASSIVE thanks for all the tips xx

Megsquats (stronger by the day weighttraining app and also YouTube.- anazing trainer) has a pregnancy/new mum weighttraining programme (she has just had her second child). I've not used that particular programme, but if it is anything like 'Stronger by the day', it is likely to be v good indeed.

I tried hip thrusts with a dumbbell but still found it uncomfortable - although now my bump is higher it might be possible with some padding.

Pull ups - never been able to do a full one, but I’m still working on modified versions (negatives and scap pulls). You want to avoid overstretching your abs so as long as you’re not hanging with a straight body you’re not at risk. I have my feet either lightly supported on a bench or up in a crunch.

deadlifts, squats and rows are all good! Just make sure to protect your back from hyper extension.

I also found hip thrusts were uncomfortable, even with a dumbbell, so probably why I kept up with barbell squats.

To contradict a pp I've been fine with pull ups, and my midwife recommended hanging from a bar to help with rib pain.

I’m so glad I started this thread! I’ve been inspired by you all. Thank you! So much of being pregnant is ‘don’t do this, be careful of this’ but it’s great to see all the things we can still do.

In terms of RPE/effort… I’d be interested to hear how you all monitor this. I guess it’s another case of listen to your body? Before, I was often completing sets to failure and aiming for progressive overload but obviously PO is out of the question now. I’ve not been pushing it too hard but definitely feeling tired at the ends of sets still.

Anyone else noticed their strength drop off a cliff even though they’re still training quite consistently? I knew I wouldn’t be able to lift as heavy but I was doing leg extensions today for the first time in a while today and I had to knock it down by nearly 50% 🤣

Thanks so much for all the tips and chat! It’s really helped me feel more confident in the gym again.

Following with interest. So glad I found this. I was a keen lifter before my first but stopped when I fell pregnant because I was just too unwell. I was too nervous to return to weightlifting later in the pregnancy and just stuck with long hill walks until about 36 weeks. I had a traumatic birth and my C-section took months to heal so I didn't have the confidence to return. At last, worried up the courage after my son turned one (so nearly two years off incl pregnancy) and within weeks, I was back deadlifting 100kg. I couldn't believe how much strength I managed to retain after so long out so a strong return is definitely possible.

Pregnant with my second now. I lifted until nausea hit at 6 weeks then didn't have the energy. Returned to the gym at about 14 weeks, as well as one body pump class a week. Been too nervous about lifting heavy so just going with maintenance and at body pump, I'm so far keeping up with everyone else in the class but avoiding any ab exercises and raising the step to an angle for bench exercises - my bump popped early and it's proving difficult to get off my back with any grace 🙈The only thing I've noticed is that I'm more breathless being pregnant but otherwise holding on and just taking it at my own pace.

I train using the RIR method (Reps in Reserve) when I work out and try and stop when I feel like I could comfortably do 3-5 more reps in a set. This way I feel I don't over exert myself and it allows for feeling better/worse some days.

If I am using a lighter load I might be able to do more reps, and then heavier loads it is generally less reps. I've been sticking to sets of 10 or less so I'm able to recover better.

I have no idea if my strength has gone! I haven't moved any weights above 70%, but haven't had to put much effort in to move them, so feel like if I pushed I could lift more....

I’m not sure if my strength has dropped or not as I’ve deliberately reduced the weights I’m doing, and focussing on good form and being able to keep executing each movement well for as long as I can. I know if I keep that up it won’t take me long to get back to where I was after. My workouts are all class based anyway so I just do the reps set with lower weights.

i have HR alerts set on my watch intended to manage exertion but I ignore them now 😂 I read a lot at the start that said keep HR low, but I think if your body is used to working hard (and a higher HR while exercising doesn’t feel like ‘stress’) it’s okay.

What are everyone’s favourite core exercises during pregnancy? I’ve been neglecting them!

Thanks gang ☺️

Farmers carries with heavy kettle bells, medicine ball roll outs, side planks with different variations.. I also did bird dog (or supermans as some people call them - this was good for balance), and I think did bear crawls until T3.

And of course barbell squats and deadlifts :)

@SKLM thanks! Haven’t been doing farmers carries for a while but will give them a go again.

How is everyone doing single leg DB hip thrusts? I’ve only ever done staggered BB ones and find I’m so off balance with DB! Need some form tips….

Thanks and have a great weekend all!

I had a body pump instructor who taught classes until 6 months. Would have carried on but her timetable changed. She just adjusted the weights.