Resistance Training & Pregnancy
Strength for Two: The Benefits of Resistance Training During Pregnancy
By: Leesh Pike, ACE-CPT, PN1, GGS-1
Pregnancy is a time of tremendous change, both physically and emotionally. While it’s
natural to feel cautious about your body’s limits, staying active and incorporating
resistance training during pregnancy can benefit both you and your baby. However, it’s
important to find a balanced approach—one that allows you to enjoy movement and stay
healthy without overdoing it. To start, let’s discuss the benefits of resistance training during
pregnancy:
1. Boosts Energy Levels:
Fatigue is a common symptom among pregnant women due to the increase in levels of progesterone in the body when a woman becomes pregnant (First Trimester Fatigue, 2024). This can be challenging to manage for most, considering the tasks that women are already plagued with from work and the responsibilities of running a household (whether that be on their own or with a partner/family). However, engaging in low to moderate strength exercises during pregnancy can help improve energy and reduce feelings of fatigue. (O’Connor et al., 2018). Higher energy not only impacts mood, but also helps with productivity and the ability to carry out daily tasks with greater ease.
2. Supports Physical Health:
Resistance training through pregnancy helps contribute to overall physically wellbeing. Exercises that focus on core strength are especially impactful, as they help with posture and keeping the lumbar spine strong to support the increase of pressure in that area that arises from pregnancy (Duchette et al., 2024). Resistance training also helps with weight maintenance both during pregnancy and the ability to maintain a healthy weight postpartum (Rodrigues-Denize et al., 2024).
3. Decreases the Risk of Developing Gestational Diabetes:
Resistance training combined with aerobic movement during pregnancy is shown to decrease the prevalence of gestational diabetes by 57%. For pregnant women with gestational diabetes already, it can help improve their glucose level regulation and promote less of a reliance on insulin. Resistance training is especially helpful if they already struggle achieving this regulation through diet alone and leads to healthier outcomes for both the mother and the child (Duchette et al., 2024).
4. Promotes Mental Health:
Women that are unable to complete the tasks of daily living and experience a decrease in the ability to move normally through pregnancy see a decrease in overall mental health and well-being. The ability to maintain autonomy in the tasks of daily living increases by implementing exercise during pregnancy and leads to increased levels of self-confidence and body image (Duchette et al., 2024). Staying active and strong through resistance training also increases endorphins, which can help ease stress, reduce anxiety, and support overall mood stability (Berry, 2024). Staying active through resistance training during pregnancy is a powerful way to prioritize both physical and mental health. It’s important, however, to approach exercise with mindfulness and moderation.
Here are some tips for a balanced workout routine:
• Focus on Low-to-Moderate Intensity: Stick to low-to-moderate resistance exercises that feel comfortable and manageable. According to the American College of Sports Medicine, 150 minutes per week, spread over a minimum of three days, is recommended for resistance training for pregnant women without any current contraindications (ACSM, n.d.). If you are not currently in a regular resistance training routine, then you will want to ease into it and start with less. If you are unsure of where to start, the first step would be to hire a fitness trainer or attend fitness classes, either of which you’d want to have focus on prenatal
resistance training specifically.
• Listen to Your Body: Each day might feel different. Pay attention to what feels good, and don’t push through pain and discomfort.
• Consult Your Healthcare Providers: Always check with your doctor before beginning or continuing a fitness routine during pregnancy. It is important to also involve any other health and fitness professionals that you work with, such as doulas or trainers, so that your entire healthcare team is involved.
Remember, the journey is about taking care of yourself and your baby—so be kind to yourself, stay active within your comfort zone, and enjoy the benefits that come with a healthy, balanced pregnancy!
Leesh Pike is an internationally recognized ACE-Certified Personal Trainer, Precision Nutrition Level 1 Coach, and GGS-1 Women’s Health Coach, as well as the founder of Leesh Pike Fitness. With over a decade of experience in the health and fitness industry, Leesh is dedicated to empowering women to build strength, confidence, and resilience. Her mission is to help women achieve a healthy, balanced, and active lifestyle where their values meet their goals.
https://www.leeshpikefitness.com/
References:
Berry, J. (2024, January 26). What to know about endorphins.
https://www.medicalnewstoday.com/articles/320839#boosting-endorphins
Duchette, C., Perera, M., Arnett, S., White, E., Belcher, E., & Tinius, R. (2024). Benefits of
resistance training during Pregnancy for maternal and fetal health: A brief overview.
International Journal of Women S Health, Volume 16, 1137–1147.
https://doi.org/10.2147/ijwh.s462591
First trimester fatigue. (2024, June 4). Johns Hopkins Medicine.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/first-trimester-fatigue
