Bumping Along- Training during pregnancy

Pregnancy is the ultimate endurance event. If you thought marathons were tough, try building a whole human being from scratch!

There is an old-school myth that pregnancy is a time to wrap yourself in bubble wrap and be a couch potato for 9 months. While it is so important to rest and relax during this time, modern science is clear: Movement is medicine.

As an avid gym goer, I have trained throughout my pregnancy (Been extremely lucky with symptoms). The amount of people who say, “You shouldn’t lift weights”, “you shouldn’t be training”, “don’t walk too far”, “you need to sit and rest”, is UNBELIVABLE!!

From my own personal experience, you can do anything you did before pregnancy training wise, just lower the intensity, weight and LISTEN TO YOUR BODY (And your doctor/midwife).

Here’s a little guide for staying strong, sweaty and Safe during the next 9 months:

1.      Listen to your body

Your body is currently performing a miracle. Your heart volume increases by nearly 50% and your joints are loosening thanks to a hormone called relaxin.

The golden rule is that if it feels ‘off’, it is. “No pain, no gain” is NOT a thing during this time!

You should be able to carry a conversation while working out, if you are gasping for air, your baby is essentially doing a high altitude hike they didn’t sign up for. Calm it down a bit!

2.      The Core and Floor connection

Forget the six pack. We are in it for the long game now. Your core’s new job is to support your growing bump and protect spine and internal organs.

Focus on diaphragmatic breathing and gentle transverse abdomen engagement (Think, “Hugging the baby” with your muscles.

The pelvic floor is the hammock holding everything up. Keep it functional, which means learning to contract it and relax it.

3.      Modifying by Trimester

Your workouts shouldn’t look the same in week 36 as it did in week 6…

First trimester- Focus on consistency, don’t stress if morning sickness keeps you on the couch, move when you can and trust the process.

Second trimester- Focus on strength, Energy is up, make the most of it! Focus on squats and rows to prep for carrying a heavy car seat!

Third trimester- Focus on mobility and prep, pelvic opening and light walking.

4.      Swap out

You don’t need to swap everything out, but a few things need a maternity leave too!

-          Anything with a risk of falling or blunt impact, save the rugby for after…

-          After the first trimester, many find lying flat on their back uncomfortable or dizzying. Prop yourself on an incline.

-          Your ligaments are more stretchy now, avoid testing your 1-rep max deadlift, stay in the 8-12 rep range for stability.

5.      Why bother?

Beyond just feeling like a badass, training during pregnancy has some serious return on investment.

-          Strength and stamina are your best allies in the delivery room no matter how you give birth.

-          Active mamas generally bounce back to daily movement quicker.

-          Endorphins are a direct counter to the hormonal roller coaster…

6.      The bottom line

You are not fragile and you do not have an illness, you are powerful, you are creating something extraordinary. You are training for the biggest game/race of your life.

Keep it steady, keep it fun and remember a 10-minute walk counts as a win!

Always consult with midwife/doctor before continuing a fitness journey, every pregnancy is unique! 

Ellie Pattison