I’m pregnant. Now what? Here's your guide to keep lifting safely at the gym during pregnancy.

By using these tips, you will stay strong and lift with confidence during pregnancy, regardless if you are a strength athlete or a beginner looking to maintain fitness.

Congratulations on your pregnancy! This exciting time may bring with it questions about maintaining your fitness routine, especially if you enjoy lifting weights. I know it did for me when I first found out I was pregnant. Well guess what? It's not only safe to continue exercising during pregnancy, but it's also beneficial. Here’s how to keep lifting safely while ensuring both you and your baby stay happy and healthy.

Benefits of Exercise During Pregnancy

First, let's go over the benefits! Exercise during pregnancy lowers the risk of complications such as:

✅ Gestational diabetes by 39%

✅ Hypertension by 47%

Additionally, staying active during pregnancy also gives your baby a head start! Turns out, if you exercise while you're expecting, your little one is more likely to have a stronger, healthier heart – this means slower heartbeats and better heart rate variability.

These significant health benefits make maintaining an active lifestyle during pregnancy a top priority for moms-to-be 💪.

Tip #1 - Modify Your Breathing Technique

Engage in Connection Breathing

Forget the lifting belt and holding your breath. Instead, adopt the connection breath to protect your core and facilitate a faster postpartum recovery. The connection breath is a breathing technique that helps you connect with and strengthen your core muscles, including the deep abdominal muscles and the pelvic floor.

👉 Inhale during the easy part of your lift, relaxing your pelvic floor.

👉 Exhale during the harder part, engaging your abs and pelvic floor.

This breathing method helps maintain good intra-abdominal pressure and supports your body during each exercise, which is especially important in the second and third trimester when your belly gets bigger.

Check out this video for a more in depth breakdown:

Tip #2 - Adjust Your Workout Intensity

It’s important to moderate your workout intensity during pregnancy. Aim to keep your exercise at a level where you can still hold a simple conversation (around a 70% effort level). This guideline ensures that you are not overexerting yourself.

"The old rule of keeping your heart rate under 140 beats per minute is outdated," states Dr. Emily Tran, a sports medicine specialist. "Instead, focus on how you feel - being able to talk comfortably during a workout is a reliable indicator that your intensity is safe."

Once you reach the third trimester, it's advisable to reduce your effort level to 50%. At this intensity, you should be comfortable holding a full conversation while exercising. Remember, labor is an intense process that requires a significant amount of energy. Tapering down your workouts in the final months is crucial to conserve your strength and prepare your body for delivery.

Tip #3 - Listen to Your Body

As your body changes, it's crucial to listen to what it tells you. Avoid pushing through pain and adjust your workouts as your belly grows. The 'no pain, no gain' philosophy is not suitable during this time. Prioritize comfort and safety over performance.

Pregnancy is not a time for PR's. Tune into your body and do what works for YOU! Every pregnancy is unique and what works for someone, may not work for YOU! - The Buff Mama

Here are some guidelines to know when to start, stop and proceed with caution when it comes to exercise:

Tip #4 - Watch for Coning

Diastasis Recti happens when your abdominal muscles separate, making space for your growing little one. 🤰 It's a natural occurrence that happens to all pregnant women in some degree. It cannot be prevented. But don't worry, there are ways to manage it effectively and promote faster healing postpartum.

As your belly expands, so does the linea alba (that’s the line running down your midsection). Picture it like a piece of tissue paper. If it faces weak and uncontrolled pressure, it will “bulge” in the middle, a phenomenon known as coning.

But here's the good news. Coning is all about managing pressure and can be controlled through specific breathing exercises like the connection breath, maintaining good exercise form, and keeping a neutral posture during your daily activities.

If you notice coning during exercise, it is a sign to modify your routine to prevent further strain.

Modifications to try IN ORDER:

1️⃣ Use the connection breath to manage core pressure

2️⃣ Adjust the weight

3️⃣ Lower the volume (i.e. less reps)

4️⃣ Lower the range of motion

5️⃣ Focus on balance

6️⃣ Substitute exercise for another variation

And there's more! By integrating targeted exercises to strengthen your core, you can turn that 'tissue paper' linea alba into something as sturdy as cardboard. And we all know how tough and resilient cardboard can be compared to tissue paper!

Reducing coning and strengthening our core not only toughens our tissues but also helps prevent any extra strain during pregnancy, alleviating aches and pains, and making postpartum healing a smoother process.

Tip #5 - Choose Appropriate Exercises

No modifications are necessary until you notice changes in your body that affect your exercise routine. This includes if you experience coning in your abdomen or your belly gets in the way. Here are some adjustments to consider:

👉 As your belly grows, modify your lifts. For example, swap conventional deadlifts for wider stance sumo deadlifts for more comfort.

👉 Avoid contact sports immediately to reduce the risk of injury.

👉 Once you enter the second trimester, stop high-impact activities, including running. These can increase the strain on your pelvic floor and joints.

👉 Opt for low-impact cardio options such as rowing, swimming, and biking. These activities provide excellent cardiovascular benefits without the high impact on your body.

By making these modifications, you can continue to exercise safely throughout your pregnancy, protecting both your own health and your baby’s.

Tip #6 - Find a Supportive Coach and Program

Instead of settling for a generic list of "safe exercises," it's crucial to choose a fitness program that's specifically designed for pregnant women. I invite you to join my 40-week "Bump to Buff" group coaching program, tailored to support you throughout your pregnancy journey. This program provides workouts and guidance crafted to suit the unique needs of pregnant women, helping you maintain strength and confidence as your body changes.

Learn More About Bump to Buff

Trimester Specific Workout Modifications

That was quite a bit of information! Let's recap and summarize the modifications for each trimester.

1️⃣ First Trimester: Manage early fatigue and nausea by reducing your athlete mentality and embracing self-forgiveness. Maintain low conditioning at 70% effort and start practicing connection breath exercises. No other modifications are needed yet.

2️⃣ Second Trimester: With increased energy and a growing belly, listen to your body. Reintroduce conditioning but keep the effort at 70%. Adjust workouts to accommodate your belly and avoid high-impact activities like running and jumping.

3️⃣ Third Trimester: As fatigue returns and your belly gets bigger, further adjust your workouts to prepare for birth. Shift your focus to birth preparation, reduce workout intensity, limit to strict movements, taper exercise volume and intensity to 50%, and concentrate on exercises that enhance flexibility and strengthen your core

These modifications ensure that you stay active and healthy throughout your pregnancy while preparing your body for the demands of childbirth.

Busting Myths

Pregnancy is often surrounded by a lot of myths that can make navigating fitness and health during this time confusing and stressful. As someone who’s been in your shoes, I know how important it is to feel confident and informed about what you can and can't do while expecting. Check out this blog post where I bust some of the most common pregnancy myths.

In Conclusion

Remember, you are more than capable of continuing your fitness journey during pregnancy. With the right precautions and adjustments, you can enjoy all the benefits of lifting while keeping you and your baby safe. Stay informed, stay supported, and most importantly, stay healthy.

Do you have any questions about lifting during pregnancy? Let me know in the comments.

Sources:

1️⃣ May et al., 2011. "Gestational Exercise Effects on the Infant Heart." https://pubmed.ncbi.nlm.nih.gov/24287100

2️⃣ May et al., 2019. "Effects of Aerobic Exercise during Pregnancy on 1-Month Infant Neuromotor Skills." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10670111

3️⃣ Martínez‐Vizcaíno et al, 2023. "Exercise during pregnancy for preventing gestational diabetes mellitus and hypertensive disorders: An umbrella review of randomised controlled trials and an updated meta-analysis." https://pubmed.ncbi.nlm.nih.gov/36156844/