I’m sure we can all agree that pregnancy is a transformative journey, both physically and mentally. For those who have a passion for fitness, questions often arise around whether strength and conditioning can be safely maintained throughout pregnancy and, if so, how to approach it at different stages.
At Vasse Strength and Conditioning (VSC), we believe that fitness is a powerful physical and mental strength tool. When managed properly, it can benefit mothers at every stage of their journey, from the pre-conception to early conception stages, all three trimesters and post-partum.
In this post, we will explore how strength and conditioning can play a positive role before, during, and after pregnancy. We will also provide expert insights and some tips on what to consider as you move through each phase.
Pre-Pregnancy: Building a Strong Foundation
Maintaining a solid fitness routine before conception is a great place to start if you plan to get pregnant. Studies have shown that women who are physically fit before pregnancy often have smoother pregnancies and recover more quickly postpartum. A strength and conditioning routine can enhance your endurance, resilience, and flexibility, all essential for pregnancy and delivery. Women can set themselves up for a healthier pregnancy by strengthening the core and building overall fitness. From my experience, women who exercise before pregnancy tend to gain less weight and report fewer discomforts throughout their term.
During Pregnancy: Modifying, Not Pausing
One of our most common questions is whether strength training is safe during pregnancy. In most cases, the answer is yes—with modifications. Most good doctors should encourage physical activity during pregnancy, noting that regular exercise can help alleviate back pain, reduce the risk of gestational diabetes, and even improve mood and energy. Having trained my wife through two pregnancies, we have always come up with the same plan. Pregnancy is not a time to stop exercise; it’s a time to adapt and adjust for each trimester, ensuring both mom and baby are comfortable. During this time of pregnancy, it is essential to listen to your body. Exercises that involve a lot of balance, those with a high risk of impact on the uterus, or even some of the Olympic lifts or heavy overhead movements may need adjustments. Workouts should focus on movements that keep the core stable, promote mobility, and keep the heart rate stable rather than putting the mother or baby at risk internally and externally. At VSC, we might make changes that suggest exercises such as squats to lunges or light resistance training with dumbbells or resistance bands, which can safely strengthen the body without putting unnecessary strain on anything involving discomfort, for example.
Postpartum: Prioritizing Recovery and Gradual Strength Building
After giving birth, fitness enthusiasts are often eager to return to their routines. However, it’s crucial to approach postpartum fitness with patience. Your body has undergone incredible changes, and healing is a priority. Most experts recommend waiting until after the six-week postpartum check-up before resuming any form of structured exercise, especially if you had a C-section or experienced complications. Now look, I am a male writing this, so I’m just giving you what I know from experience. Any women experts out there can more than disagree if they like. Still, my view is When it comes to postpartum recovery, it’s all about starting slowly listening to your body and focusing on rebuilding from the bottom all movements and making sure to prioritise gentle movements and gradually build up to more demanding activities when it comes to weights and movement patterns over time.
At VSC, we emphasise the importance of re-strengthening the core, pelvis, and lower back during this stage. This is not necessarily with pelvic floor exercises but low-impact moves, lower resistant movements, and prioritising reconnecting with your body. Over time, gradually reintroduced resistance training and compound movements like squats, deadlifts, and presses can and will reengage the core muscle groups, however if you do have further complications seeking out a specialist in this regard may be vital. Remember, your body needs time to rebuild strength, and you do not need to be in a hurry.
General Tips for Each Stage
Here are a few universal pointers to help you navigate strength and conditioning safely during your journey:
- Listen to Your Body: This applies to all stages. Your body is your best guide, and it probably is if something feels uncomfortable or wrong.
- Consult a Professional: Whether it’s a doctor, physical therapist, or an experienced coach at VSC, having professional input can help ensure you’re on the right path.
- Adapt Your Routine as Needed: Modifications are essential during pregnancy and postpartum. Focus on maintaining fitness, not setting records.
- Don’t Rush the Process: Patience is essential, especially postpartum. Your body has done incredible work, so give it the time and care it deserves.
Final Thoughts
Strength and conditioning before, during, and after pregnancy is not only possible but beneficial when approached with care. A well-planned fitness routine can support you through every stage, building resilience for your body and mind. Remember, at VSC, we’re here to help you with workouts tailored to your needs and guided by our experienced coaches. Whether preparing for pregnancy, navigating it, or recovering postpartum, our team is committed to helping you feel strong and empowered through every chapter.
So don’t worry. Get up. Get after it. BECOME EXTRA-ORDINARY!