Should you train if you are pregnant?

Should you train if you are pregnant?

Pregnancy is a very special life stage, but that doesn’t mean regular exercise should be skipped.

In fact, training during pregnancy can actually be very beneficial.

If you are pregnant, make sure to first get you doctor’s approval before beginning any type of training program.

This is important because you first have to rule out a complicated pregnancy.

Once you are cleared, you can start your training program and begin enjoying the benefits training can bring you.


1. Improves mood, overall energy levels and sleep

It’s not uncommon to feel tiered, have moods swings and problems sleeping during the first few weeks of pregnancy.

Starting a training program can help you deal with these challenges, making you fell better and sleep better.


2. Better functionality

As your pregnancy progress, your belly is going to get bigger, making things like getting around, getting in and out of bed or out of a chair more challenging.

Working on your flexibility and mobility will help maintain better functionality, making daily activities less challenging.


3. Lowers the chances of back and pelvic pain

The added weight of your pregnancy can pull on your spine and apply pressure on your pelvis, leading to back pain and pelvic pain.

Strengthening your core muscles can help ease off the stress on your body, reducing the chances of pain.


4. Manage pregnancy discomfort

The enlarged uterus can apply extra pressure on your stomach and intestines, leading to gastric reflux, bloating, and constipation.

It can also compress your blood vessels, restricting the blood from returning to the heart, potentially leading to swollen feet and varicous veins.

The extra pressure on your bladder can also have you making frequent trips to the bathroom.

Strengthening your core muscles will help support the uterus better, reducing the pressure on your organs and lowering discomfort.


5. Makes birth easier

Labor and delivery are no easy tasks. They put a significant stress on the body and require focus, strength and endurance.

These are all skills that can be practiced during strength training, and will have you better prepared for the moment of birth.


6. Recover faster after birth

Staying fit during your pregnancy will help you recover much faster after birth, since your body is used to do a better job at repairing itself.


How do you start your pregnancy training routine?

Depending on your current fitness levels and pregnancy stage, there are a few ways you can get started.


  • Low level of fitness and no pregnancy

If you are planning on having a baby, this may be the right moment to start making some lifestyle changes.

Giving up on smoking, learning how to get your nutrition in check and starting to exercise regularly will benefit you and your newborn.

Starting to build these new habits now, not only will they help you during your pregnancy, but even afterwards.

They will help you stay healthy and as a bonus, you will be able to teach your kids good, healthy habits.


  • Low/Moderate levels of fitness and pregnancy

Being already pregnant shouldn’t discourage you from staying active.

Remember to start out with light workouts, gradually increasing your intensity and being mindful of what your body is telling you.


  • High levels of fitness and pregnancy

If you are already used to regular and intense training, being pregnant doesn’t necessarily mean you have to cut back on your training.

Some studies have shown that intense training does not compromise fetal growth or complicate delivery.


What activities can you perform during pregnancy?

Activities that can be safely performed during pregnancy include:

  • Walking
  • Running
  • Swimming
  • Yoga
  • Strength training

Always check with your doctor first if you wish to start or continue with a training program.

Getting help from a coach would also be a good thing to do, since he can modify certain exercises and adapt them to your current needs.

Exercises that require you to lie on your back for a long time can interfere with blood return to the heart, causing light headedness and dizziness.

Activities with a high risk of falling or contact sports should be avoided.

If during your training you experience some of the following symptoms, you should stop right away:

  • Loss of breath
  • Dizziness
  • Headache
  • Chest pain
  • Leg pain or swelling
  • Regular painful contractions
  • Vaginal bleeding or amniotic fluid leakage

While pregnancy is a very special phase in your life and can bring on many changes, both physically and mentally, keep in mind that regular exercise can help you overcome the challenges you will face.

Happy living,



Article written by Razvan Dan Ene, MD. Razvan writes at Strength Therapy, where he helps people develop a healthy mind and body with a step by step approach. When you feel ready to take action, get his free special report.


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