Pregnancy Strength Training
Looking for a prenatal trainer to help you with your strength training?
Strength training during pregnancy is a great approach to help your body adjust to the changes you're going through and get it ready for the stresses that will come in the prenatal and postnatal periods. We strongly support prenatal strength training and consider it a pleasure to have worked with many pregnant women from the very first weeks of their pregnancies all the way up until the last few days before giving birth, just as Trang did.
There are countless advantages to strength exercising when pregnant, and in most circumstances, being inactive is worse. Throughout and after her pregnancy, Trang felt happier and more assured because she felt like she had control over her body amid a time of change. Now she is here to help you getting stronger and more at ease in your pregnancy.
The benefit of strength training during pregnancy
Reduce pregnancy aches & pains
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Not to be all does-what-it-says-on-the-tin about it, but strength training will literally increase the amount of strength your muscles and bones have and what they're able to endure. This can help with pregnancy and, eventually, life with a newborn.
'Strengthening your muscles will help you to carry the added weight of pregnancy, ease back ache and strengthen your joints, in turn helping to reduce the aches and pains of the baby growing,
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Pregnancy can place increased demands on your body, and weight training can help improve your muscular strength and endurance.
Strengthening your muscles can assist you in carrying the additional weight and better support your changing body.
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As your baby grows, your center of gravity shifts, which can affect your posture and balance. Weight training exercises that focus on core strength and stability can help you maintain proper posture and reduce the risk of falls or injuries.
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Regular exercise, including weight training, has been shown to boost mood and increase energy levels. Pregnancy hormones can sometimes lead to mood swings and fatigue, and weight training can help alleviate these symptoms.
Preparation for labor & childbirth
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The physical demands of labor and childbirth can be intense. Weight training can help you develop the strength and endurance necessary for the birthing process. Strengthening your lower body, especially your legs and pelvic floor muscles, can be particularly beneficial.
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Weight training can help you maintain a healthy weight during pregnancy. It can contribute to muscle development and increased metabolism, which may aid in managing weight gain. However, it's essential to remember that weight gain is a normal and necessary part of pregnancy, and it's crucial to consult your healthcare provider to determine appropriate weight goals.
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Weight training offers various health benefits, such as improved cardiovascular fitness, enhanced bone density, and better coordination. These advantages can be especially valuable during pregnancy and postpartum.
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Strength training is something that can set you and your body up for life – not just pregnancy. And, one way it can really support you is post-pregnancy when a small weighted object will need you and your lifting abilities on the reg.
Strength training in pregnancy will pay huge dividends when it comes to life after birth, helping you look after your newborn with all of the lifting, carrying and pram pushing.
What can I expect from a prenatal strength training session?
We are here to help you stay healthy during your pregnancy as London's premier prenatal personal trainers. We will talk about your objectives for prenatal training as well as your preferences, worries, and concerns.
We will obtain a full medical history from you and take the time to determine your unique needs in terms of mobility, physical problems, and present levels of fitness. In this manner, we can be certain that the programme we design is the one that will serve you and your baby's needs the best.
Ways to join our Pregnancy Strength Training
1:1 Personal Training
4:1 Lifting Ladies
8:1 Beginner Camp
7 tips to strength train safely during pregnancy
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In the first trimester, if you weren't actively weight training before your pregnancy, don't suddenly take up strenuous weights. Use slow and controlled movements to lift weights as pregnancy hormones cause joints to be loosened and can increase the risk of injury.
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After sixteen weeks general advice is to avoid lifting weights while lying supine (on your back) as it can press on a major vein – the vena cava. Doing so could make you feel dizzy, lightheaded and could limit your baby's oxygen supply.
With this in mind – and as your pregnancy progresses into the second trimester – it might be best to take a seat to lift weights.
Standing for too long during a workout could cause blood to pool in your legs and make it more difficult to keep good posture as your bump will alter your centre of gravity.
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We know you know your body is changing. You see it, you feel it, it's real. But does your routine know it?
Changing up your routine as your body changes is one of the most important things to do if you want to continue training safely.
Be careful with free weights at this stage as there's a chance you could accidentally knock your bump.
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A strong, flexible pelvic floor is so important for all pregnant women as it can help prevent and treat:
bladder leaks
bowel leaks
pelvic organ prolapse, and;
improve sexual function
'National NICE – national institute for health and care excellence– guidelines recommend all pregnant women do daily pelvic floor squeezes,'
And having a strong pelvic floor, stretches into fitness too, helping safely strength train for longer and heavier without increasing their risk of pelvic floor problems.
'When lifting any weight, our core cylinder automatically has to engage,' . The pelvic floor is situated at the bottom of – and is the most important part of – our core. A strong one means a strong core which means you'll be able to lift heavier weights more safely.
How to do pelvic floor squeezes
Simply, you need to pretend you're stopping wind – you should feel a tightening and lifting sensation that begins at the back passage, adding that there should be no external signs from the outside that you're doing them. The rest of your body – stomach, legs and bum should all stay still.
How many pelvic floor squeezes to do
'Eight squeezes at least three times a day. But, ideally, these need to be short and long ones.
Short squeezes are where you squeeze and release immediately.
Long squeezes are where you squeeze and hold for 10-seconds before letting go.
If you feel like you're not fully releasing between each one – which, heads up, you need to do – take a deep breath in and out. That should release the tension.
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A common thing to do when lifting weights is to hold our breath as we huff and puff the heavy things around. Short story: stop doing that.
Try to breathe normally and use the Talk Test – e.g. can you keep up a conversation while working out without feeling breathless – to make sure you're staying the right side of exertion.
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This is a biggie – always work within your abilities, limits and comfort. Pregnancy is not the time to try to smash PBs. Sorry, but it's not. Instead, allowing yourself plenty of rest and time to recover
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Felt your centre of gravity shift as the baby grows and your body changes? Thought so. This change in balance can make you less stable and unfortunately more likely to fall over.
With this in mind, Trang recommends not lifting any weight over your head or up from the floor, and, if you're in any doubt to slow down and consult your maternity team.
FAQ
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Unless you have specific advice from your GP saying otherwise, exercising during pregnancy is perfectly safe. In fact, NHS guidelines say that staying active through pregnancy makes it easier for the body to adapt to its changing shape and weight – as well as helping to cope during labour.
Exercise can also result in improved circulation – as well as helping with healthy weight loss after childbirth. There are also countless studies that show exercise can result in more energy and less stress – all vital parts of being a new parent!
If you have specific concerns, you’re completely welcome to get in touch. There’s absolutely no obligation to commit to personal training and your enquiry will be handled with the strictest of confidence.
Check out our blog; The importance of prenatal fitness
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Absolutely not!
If you're up pregnancy-creek without a dumbell in sight, don't fear. Focusing on bodyweight moves and adding light resistance with bands can be enough to build strength and increase endurance – both of which will help you and your body to carry your babe in the womb and beyond.
check out our blog on: Selecting the best gym accessories
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If pre-pregnancy you were throwing about chalky metal or getting down with a barbell on the regular, it can seem unnatural to stop everything once you get that positive result.
But is it safe?
Your body is changing rapidly, so you want to be sure your workout is beneficial and supports these adaptations.
One of these adaptations is the introduction of the pregnancy hormone relaxin, which helps soften the ligaments around your joints during pregnancy and prepares your pelvis and cervix for birth. However, this hormone and the resultant effect can make heavy weight training more dangerous as your joints become unstable.
Loading yourself up with too much weight could put excess pressure on your looser joints, risking strain and injury,
So, during pregnancy, don't try to embark on a strength or power training programme to dramatically increase strength – instead, just aim to maintain and hone what you're already doing to support your body.
check out blog where we discuss what exercises are safe and to avoid during pregnancy.
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While we definitely encourage everyone to continue training before, during and after their pregnancy, to keep their body strong and healthy, it’s all about doing what feels right for you and your body.
Our trainers can help at every stage of pregnancy. Some of our pre and postnatal clients were already training with us and kept training, before, during and after their pregnancy. Others come to us when they find out they’re pregnant, for guidance on how to work out in a safe and effective way. We also meet women much later on in their journey, who are looking to get back into fitness after a break.
check out our blogs we made for each trimester:
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This will depend on you, your pregnancy and how you're feeling week-to-week and day-to-day. However, there are some national guidelines to follow.
The UK Chief Medical Officers’ Physical Activity Guidelines for pregnancy recommends at least 150 minutes of moderate physical activity per week, with no known adverse risks to a pregnant woman.
'The guidelines recommend muscle strengthening activities twice a week, however, throughout the pregnancy, the body goes through significant changes, such as increased laxity (looseness) of joints, changes in centre of gravity as the bump grows and an increased resting heart rate.
Therefore as the pregnancy progresses, consider modifying your program and be guided by how you feel.
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Yes. Often, before commencing IVF (In Vitro Fertilisation), doctors will suggest losing weight to improve your chances of success with the treatment.
Don’t be fooled though, not all kinds of weight loss result in the same health benefits. It might be tempting to ‘crash diet’ during this time, so you treatment happens sooner-rather-than-later, but this isn’t a good way to prepare your body. In fact, it could potentially reduce the chances of success with your treatment.
The best way to lose weight in preparation for IVF is to exercise effectively, keep a careful watch over what you’re eating, and get the right amount of rest. We can help with all of those things. Don’t panic – we’re human, so we always work in sensible, manageable ways that give you the best chance of moving some weight and keeping it off.
check out our blog on: 15 tips to lose fat
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Yes, we have personal trainers with qualifications and accreditations in prenatal personal training and postnatal personal training – so we can support you from before pregnancy right through to a time when baby is here.
This can be a fantastic way to train. Not only does your PT get an amazing understanding of your journey, they can also make sure that your programme changes as your stages of pregnancy change too.
You can find out more about our personal trainers here