Pregnancy Workouts: Everything You Need To Know

Finding out you are pregnant will trigger many changes in your life, and your workout routine will require some adjustments. The good news is that exercising during pregnancy is not only safe but is also very beneficial for you and your baby. 

Regular exercise – and resistance training in particular – can help prepare your body for birth and the demands of raising an infant. 

In this guide, we will explore some of the most common questions women have about pregnancy workouts and how you can safely add resistance training into your routine during pregnancy. 

It’s important to remember that every woman, every pregnancy and every timeline is different, so always listen to your body. If you are healthy and have exercised before, it is usually safe to continue exercising, but always consult your midwife.

Is it safe to work out during pregnancy?

Very few conditions would make it unsafe to exercise during pregnancy. Once you have confirmed that you are pregnant, speak to your GP or midwife about whether or not it is safe for you to exercise. Unless you have been placed on bed rest, the chances are you will be able to proceed with caution.

Even if you were training regularly before becoming pregnant, you will likely need to adjust your program. Working with a personal trainer can help you to make these changes. And if you are approaching training for the first time, you should always do this under the guidance of a qualified personal trainer.

Why should you work out during pregnancy?

Exercise offers many benefits during pregnancy, and resistance training is one of the best ways to reap these benefits. These are just some of the reasons you should consider following an exercise plan during pregnancy:

• Training will improve or maintain your fitness levels, so you’ll be able to go about your life as normally as possible, for as long as possible. You’ll also be in a good position to resume your usual training plan when you are ready, decreasing postpartum recovery time
• By helping to control your blood pressure, exercise could help to decrease your risk of emergency caesarean delivery and postpartum conditions such as preeclampsia.
• Exercise helps to decrease the risk of urinary incontinence.
• It could also help to reduce the risk of back pain.
• Exercise will help you to sleep better during pregnancy. Getting enough sleep during pregnancy has also been linked to shorter labour times.
• Exercise improves general well-being and mental health.
• It is also believed to help reduce the risk of postpartum depression.

What does a good pregnancy workout look like?

Pregnancy isn’t a time to be hitting new PBs in the gym. Instead, you will likely need to decrease your usual load, volume and intensity. You’ll also need to adjust your breathing as your need for oxygen increases. So don't be disheartened if you can’t exercise at the same intensity as before you were pregnant.

During pregnancy, we recommend you focus on strengthening and supporting your core and pelvic floor muscles. This will help your body to cope with your abdominal muscles separating and prepare your body for giving birth.

A good pregnancy workout will help you to:

• Maintain good posture, which will help to avoid back problems and prepare you for the demands of carrying an infant.
• Maintain strength and flexibility, both of which are incredibly beneficial during labour and in recovery from a c-section.
• Maintain lean muscle mass.
• Strengthen your core, which will have widespread benefits, including reducing back pain and potentially speeding up labour.
• Stay connected to your body as it grows and changes. A good pregnancy workout will help you to feel confident and in control as you gain weight.

What workouts should be avoided during pregnancy?

According to the NHS, exercise with a risk of falling should be avoided. You should also skip anything that requires lying on your back or front for extended periods. You also need to avoid contact sports, scuba diving, and any sports that involve ascending to heights over 2,500m above sea level. It’s also important to skip any exercise that could cause you to overheat, such as hot yoga. 

From a resistance training perspective, you might want to avoid exercises like hamstring curls, barbell thrusts, and back squats. You can either remove these exercises or modify them to make them safer as your bump grows. Working with a personal trainer who is experienced in training pregnant women is one of the best ways to get a safe and effective workout plan.

What about pregnancy nutrition?

Getting the right nutrients while you are pregnant is another important factor. You shouldn’t deprive yourself of calories during pregnancy and instead focus on fuelling your body. So, skip the restrictive diet and aim to fill every plate with nutritious and varied foods.

Pregnancy can do wild things to your appetite; morning sickness might leave you with very little appetite, while cravings can lead you to overeat. By focusing on the quality of the food you eat and filling up with protein-rich foods, you can ensure your body has the fuel it needs to nourish yourself and your baby.

Where can you turn for exercise advice during pregnancy?

While online advice might be helpful, every pregnancy is different, and there is a wide range of what would be considered normal during pregnancy. For this reason, it’s important to seek personalised advice from your healthcare provider before moving forward with an exercise plan.

In an ideal world, your GP, midwife and personal trainer will provide bespoke advice throughout your pregnancy. But you should also listen to your own body during this time. It can be difficult to adjust to sharing your body with another person, and the changes might make your body feel like it isn’t your own. Staying in tune with your body will help you to avoid pushing yourself too hard.