Safe Pregnancy Workouts: A Personal Trainer's Guide to Prenatal Fitness
During both of my pregnancies, I experienced such terrible pelvic pain that I stopped exercising.
It was the worst. I felt more irritable, tired, and out of place as my body continued to change. I didn't know what to do. Although I had an excellent and trustworthy care team, I had no idea how to manage my body and my pain.
Despite pregnancy being a nearly universal experience, there's surprisingly little research or guidance about maintaining fitness during pregnancy.
How to Adapt Strength Training During Pregnancy
We adapt prenatal training based on your pre-pregnancy fitness level and pregnancy stage:
Build strength in early pregnancy when energy levels allow - most people can continue to lift heavy weights during this stage.
Adjust exercises as your body changes throughout each trimester. This looks different for everyone and can be guided by when specific exercises start to become uncomfortable (e.g. moving from a deadlift to sumo squat, or goblet squat instead of a barbell back squat).
Modify intensity and possibly volume, especially in the third trimester as energy can start to slump.
Focus on functional exercises that support the birthing process like breathing, squats, hip hinges, rotation exercises.
The Gap in Prenatal Exercise Information
The gap in pregnancy fitness guidance is striking. Women and expecting mothers are often left to navigate conflicting information from limited research, media, and social media influencers - all while growing and caring for a human!
What's worse, the significant benefits of prenatal strength training and postpartum recovery are rarely highlighted as part of comprehensive birth preparation.
You deserve better. You deserve to be nurtured as you find your way through the massive life changes that are part of becoming a parent.
Why Prenatal Fitness Doesn't Have to Be Intimidating
Exercising through your pregnancy doesn't have to be intimidating. In fact, having the skills to take care of your body through safe pregnancy workouts can change your whole mindset around this joyful and (let's be honest) challenging time.
During pregnancy, our prenatal fitness goals shift to focus on maintaining neuromuscular connection, mobility, and foundational strength. While this isn't the time to chase personal records, you can absolutely continue challenging yourself appropriately with the right prenatal exercise program.
Adapting Your Prenatal Workout as Pregnancy Progresses
As pregnancy progresses, we make thoughtful adjustments to your prenatal workout routine:
Reduce weights strategically while maintaining challenge.
Emphasize hip mobility and rotation for birth preparation.
Focus on maintaining core connection while learning to relax the pelvic floor.
Adapt to changing energy levels throughout pregnancy.
Prenatal Personal Training in Seattle
At Full Body Fitness, I help expecting mothers in the Seattle area get strong, stay healthy, and prepare for labor during pregnancy through customized prenatal fitness programs.
Whether you're new to exercise or looking to safely continue your current routine during pregnancy, personalized prenatal training can make all the difference in how you feel throughout your pregnancy and recovery.
Contact me to set up your free 30-minute consultation and start your safe pregnancy workout journey.
