A Guide On Pregnancy Workouts
General Prenatal Workout | Guidelines
I want to preface by saying I haven’t really changed my workouts much since I found out I was expecting (homeostasis bro)—you can do pretty much anything you were doing in the gym prior to pregnancy while pregnant (with some limitations).
I will be modifying my workouts as I get further into my pregnancy, but for now I am listening to my body and working out mostly the same.
First and foremost, I highly recommend you stick to what you like to do and what you’re already doing solely for your pleasure (actually wanting to go to the gym/enjoying your workout)—whether that be running, swimming, weightlifting, crossfit, whatever.
As long as your doctor (or your body!) hasn’t advised you to stop, keep going! However, be cognizant of possible limitations/modifications later in your pregnancy.
Recommendations
150 minutes per week is the recommended amount of exercise for everyone1 (including pregnant women). That can be broken up many different ways, but how you do it is up to you.
Just aim for this amount each week for you and your baby's health! Physical activity is highly recommended during pregnancy (“safe and desirable” even) to support the development and growth of babies.
*Check out this article on brain development associated with physical activity2 (Shoutout @BowTiedShrew for the plug).
I currently lift 4-5x a week @ 45 minutes per session and do cardio 2-3x a week @ 25 minutes per session. Some days I will push this and go on a bike ride for however long Ox and I feel like adventuring (like the two hours I did a few days ago)… It’s all in how you pace yourself.
How you exercise is solely up to you and your comfort level, though I recommend staying under 90% effort while exercising (can only get a few words out before getting winded, if any at all). I personally work at 80% effort level so I don’t strain myself and cause any stress to the baby. I still go near to failure, but for now I am not training to failure.
Understand that you won’t always be 100% in the gym and that it is okay. Our bodies are changing, so energy levels are going to fluctuate—weight is going to feel heavier some days and not so much on others. Again, pregnancy will fluctuate daily!!!
LISTEN TO YOUR BODY!
Use your prenatal workouts as a precursor for birth—it’s not always going to go as we planned and we need to be flexible, and we should always be prepared for any adversity we may face.
The Importance of Resistance Training
Resistance training / weight training is important during pregnancy for many reasons. Our bodies are constantly changing—our posture changes, musculoskeletal changes occur, movements change, and we even have some differentiation in bone density.
Most importantly, we want to focus on our posterior chain as having a strong back will help support our growing bellies and keep our posture balanced (center of gravity will be different as our bellies start to protrude). Being strong in our pregnancy means we will be more comfortable in our pregnancy.
When we are pregnant our joints are much more loose/open (this is due to relaxin3) which is great for birth because we’re pushing out a baby! This is where modifications will be crucial because we need to focus on our pelvic joints moving more than usual to accommodate the birth of our babies. However, without any strength, instability and imbalances can occur.
This can lead to pelvic girdle pain—SI joints or pubic symphysis or both at the same time4 Strengthening fascia, muscles, tissues, myofascial slings, etc. that cross these joints can relieve pain we may encounter from the instability of our bodily changes and relaxin.
The Importance of Cardio
Not only should we be implementing resistance training, but we should also be doing cardio for the benefits of stamina and endurance!
During labor we undergo a long period of endurance that taxes us high levels of expenditure. Some labors last days, while others last a few hours (some even less)—the main thing to keep in mind is that it can be a very long time, so we need to be prepared for some serious activity.
Later in the pregnancy, you probably shouldn't be participating in any intense cardio activities (high-impact), but it is highly beneficial to perform low-impact cardio throughout the duration of the pregnancy.
Though I've heard some women had great success up until the third trimester doing HIIT, it is only anecdotal at best. Do what you are comfortable with and listen to your doctor/provider’s advice.
Zone 25 is the perfect amount of intensity level of cardio to engage in - this is what I do. This can range from brisk walks, using the stairclimber at lower levels, cycling, swimming, etc.—heart zone in the 60-70% range of your max HR.
Walking regularly is also important through the duration of pregnancy. I recommend getting between 7,500-10,000 steps per day.
This will aid in digestion, keeping activity levels high and cardiovascular health (lower risk of preeclampsia6).
The Importance of Pelvic Work / Mobility
Your pelvic area will be working much harder during pregnancy than it ever has, and whether you give birth vaginally or by C-section, your pelvic floor will still be affected.
The sooner you start doing pelvic exercises, the better—doing these exercises can gradually help you build up your pelvic floor muscles and core endurance.
Exercises / Stretches for your Pelvic Floor
More info in this post.
When You Should Stop Engaging in Activity
There are certain symptoms/signs that indicate you should stop immediately or completely avoid an exercise/movement. These include but are not limited to:
Any bleeding whatsoever:
Immediately contact your provider/doctor and seek guidance.
Dizziness, blurred vision, lightheadedness:
Find a place to rest until you recuperate or rest on your side until your symptoms clear.
This can occur due to prolonged exercise, resting flat on your back, or even standing up too quickly. Much like vertigo.
Extreme nausea or fatigue:
It is ALWAYS okay to take extra rest days, your health is more important than finishing a workout—if you can’t eat from being too nauseous, rest will be better than expending your energy.
Prenatal complications that your doctor/provider recommends such as, but not limited to: bed rest, pelvic rest, or to not exercise, for reasons such as Placenta Previa:7
Always listen to your body and your doctor. If you are high-risk, be smart and take it easy/opt to rest.
Signs That You Should Modify Workouts
These are some signs, but not an all-inclusive list, that you may need to modify your exercises:
Pressure Bearing Downward On Pelvic Area
any increasing pressure on the pelvic floor during exertion or inhalation could mean breathing should be adjusted during a movement.
Any Discomfort or Pain At All
If you are in pain while exercising, something is wrong. We should never feel pain while exercising—modify the movement in a way that supports comfort AND mobility.
Most exercises can be substituted with similar movements and still achieve the same outcome.
Coning - when the center connective tissue of the abdomen protrudes outward beyond the rest of the abdominal wall.
This can indicate that pressure is not being managed properly during a movement.
You can also be exceeding your limits and may need to adjust your core activation method.
Workout That I’m Currently Doing
I am still utilizing a variation of Ox’s PPL program with less weight and more volume than I was doing prior to pregnancy.
Push 1
Y-Raises: 2 Sets 12-15, 15-20
Incline Chest Press: 2 Sets 10-12, 12-15
Dumbbell Shoulder Press: 2 Sets 10-12, 12-15
Dumbbell Arnold Press: 2 Sets 12-15, 15-20
Assisted Dips: 2 Sets 12-15
Tricep Pushdown: 2 Sets 12-15, 15-20
Cable Lateral Raises: 2 Sets 10-12
Pull 1
Machine Pullover: 2 Sets 10-12, 12-15
Plate-Loaded Pulldown Machine: 2 Sets 10-12, 12-15
Seated Plate-Loaded Row: 2 Sets 10-12, 12-15
Rope Face Pull: 2 Sets 12-15, 15-20
Plate-Loaded Bicep Curl: 2 Sets 12-15, 15-20
Cable Curls: 2 Sets 12-15
Legs 1
Seated Leg Curls: 2 Sets 8-12, 12-15
Pendulum Squat: 2 Sets 10-12, 12-15
Leg Press: 2 Sets 10-12, 12-15
Walking Lunges: 2 Sets 12-15
Bulgarian Split Squats: 2 Sets 12-15
Plate-Loaded Leg Extensions: 2 Sets 15-20
Push 2
Pec Deck (Warm up: 2 Sets 12-15)
Plate-Loaded Chest Press: 2 Sets 10-12, 12-15
Shoulder Press Machine: 2 Sets 8-10, 12-15 (sometimes use Smith Machine)
Cable Chest Flyes: 2 Sets 15-20
Plate-Loaded Dip Machine: 2 Sets 12-15, 15-20
Rope Tricep Pushdown: 2 Sets 15-20
Machine Lateral Raises: 2 Sets 12-15
Pull 2
Rack Pulls: 2 Sets 6-9, 10-12 (prefer over Deadlift for ROM)
Barbell Shrugs: 2 Sets 10-12
Single-Arm Underhand Grip Lat Pulldown: 2 Sets 10-12, 12-15
Seated Chest Supported Rows: 2 Sets 10-12, 12-15
Cable Lat Pulldowns: 2 Sets 8-12, 12-15
Seated Bicep Curls: 2 Sets 10-12, 12-15
Forearms: 1 Set 12-15
Legs 2
Leg Curls: 2 Sets 8-12
Adductors: 2 Sets 12-15, 15-20
Abductors: 1 Set 12-15
Smith-Machine Sumo Squat: 10-12, 12-15
Barbell RDL: 2 Sets 10-12, 12-15
Belt Squat: 2 Sets 10-12, 12-15
Prone Leg Curls: 2 Sets 8-12
I sometimes substitute movements because I use a few different gyms depending on circumstances. All of these movements can be substituted/manipulated to your preference.
Putting It All Together
This is just a general guideline and some things to keep in mind while working out during pregnancy. As I mentioned, not all pregnancies are the same and your experience can be completely different than the average pregnancy.
Be smart and listen to your body any time you engage in physical activity. We are growing babies and they are the number one priority here!
As always, DYOR and do what makes you feel comfortable in your pregnancy.
#WAGMI
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.
Relaxin - hormone that relaxes the ligaments in the pelvis and softens and widens the cervix during pregnancy.
Preeclampsia - serious blood pressure condition that can happen after the 20th week of pregnancy or after giving birth.
Placenta Previa - when the placenta covers the opening of the cervix.