Benefits of Strength Training in Pregnancy

Pregnancy is a time of tremendous change for a woman’s body, and staying active during this time is crucial for both mama and baby’s health. While many women may be hesitant to engage in strength training during pregnancy due to myths and fear mongering, it can actually offer a variety of benefits that can help expectant mothers feel their best and yes, strength training in pregnancy is safe as long as you’ve been cleared by your doctor! Resistance training is now recommended by American College of Obstetricians and Gynecologists (ACOG).

In this blog post, we’ll explore some of the benefits of strength training during pregnancy, why it’s a good idea to incorporate it into your prenatal fitness routine, and where to start!

1. 1. Increases Muscle Strength and Endurance.
      As your body changes during pregnancy, it’s natural to experience some fatigue and weakness. Strength training can help you combat these symptoms by increasing your muscle strength and endurance. Building strength and stamina can also help prepare your body for the demands of labor and delivery, making it easier to push during the delivery process. It can also help with postpartum recovery and strength. Small tasks like carrying your  baby and carseat around can feel easier if you’re prepared for them with the strength and endurance to do so regularly.
      
      

      2. Improves Posture and Balance and Can Reduce Low Back Pain
      As your belly grows and your center of gravity shifts, you may find yourself struggling to maintain good posture and balance. Strength training can help you build the core muscles necessary to support your growing belly and maintain good posture throughout your pregnancy. Stronger muscles can also help prevent falls and injuries, as well as lessen back pain and other aches and pains. 

      A study published in the British Journal of Sports Medicine found that women who participated in supervised resistance exercise during pregnancy had a lower risk of pelvic girdle pain.

      3. Helps Control Weight Gain
      During pregnancy, it’s normal to gain weight as your body works to support the growing baby. However, excessive weight gain can be problematic for both you and your baby. Strength training can help you maintain a healthy weight by increasing your metabolism and burning calories. It can also help you build lean muscle mass, which can boost your body’s ability to burn calories even when you’re not working out.

      4. Reduces the Risk of Gestational Diabetes & other Birth Complications

      Gestational diabetes is a common complication of pregnancy that can lead to serious health problems for both mom and baby. However, strength training can help reduce the risk of developing gestational diabetes by improving insulin sensitivity and glucose tolerance. It can also help regulate blood sugar levels, making it easier to manage this condition if it does develop.

      A systematic review and meta-analysis published in the Journal of Physiotherapy found that exercise, including resistance training, during pregnancy was associated with a reduced risk of preterm birth and low birth weight.

      5. Boosts Mood and Energy Levels
      Pregnancy can be an emotional rollercoaster, and many women experience fatigue and low mood as a result of hormonal changes. Strength training can help boost your energy levels and improve your mood by releasing endorphins and other feel-good hormones. Regular exercise can also help reduce stress and anxiety, making it easier to cope with the physical and emotional demands of pregnancy.

      A study published in the Journal of Perinatal Education found that strength training during pregnancy can help improve maternal mental health and reduce the risk of postpartum depression.

      6. Can Aide in an Easier Labor & Postpartum Recovery
      Exercise has been shown to have positive effects on multiple indices of labor, with high levels of resistance training showing a particularly beneficial effect. 

      Women who are physically active during pregnancy have been shown to have a decreased risk of premature labor and a reduced incidence of cesarean delivery and shorter hospitalization.. A randomized controlled study on the impact of resistance training on delivery showed similar results between exercisers and controls with respect to type of delivery, with no negative effects noted in those who lifted weights.

      7. Can Have Positive Impacts on Baby as Well!
      A study showed that children born to women who performed weight-bearing exercise 3–5 times per week throughout pregnancy were longer and had more lean body mass than matched controls.

      Positive effects of exercise on the fetus appear to extend into the postnatal period. The children of women who perform vigorous exercise throughout the term have been found to exhibit signs of heightened attentiveness and discipline, and by the age of 5, these children are neurodevelopmentally more advanced compared with control subjects 

If you’re pregnant and considering adding strength training to your fitness routine, it’s important to talk to your doctor or midwife first to ensure it’s safe for you and your baby. With the right precautions and guidance, strength training can be a valuable addition to your prenatal fitness routine and help you feel your best throughout your pregnancy.

Not sure where to start? Following a program like our MomStrong by MINT Pregnancy Fitness Program followed by our 6 Phase Postpartum Program can help you modify and scale your workouts during pregnancy and then return to exercise safely and effectively postpartum.

There have been several studies conducted on the benefits of strength training during pregnancy that support the benefits above. They are linked below for your reference:

1. 1. American Journal of Obstetrics and Gynecology study: https://www.ajog.org/article/S0002-9378(18)31092-9/fulltext

1. 1. Journal of Perinatal Education study: https://journals.sagepub.com/doi/10.1891/1058-1243.25.1.16

1. 1. British Journal of Sports Medicine study: https://bjsm.bmj.com/content/49/21/1357

1. 1. Journal of Physiotherapy meta-analysis: https://www.sciencedirect.com/science/article/pii/S1836955317302264

1. 1. Resistance Training During Pregnancy: Safe and Effective Program Design:
      https://journals.lww.com/nsca-scj/fulltext/2011/10000/resistance_training_during_pregnancy__safe_and.9.aspx