The Benefits of Strength Training During Pregnancy — Doulas of Capitol Hill

By Sam Donin, NASM Certified Personal Trainer | Certified Behavior Change Specialist | Nutrition and Pre/Postnatal Performance Training

Most of us are familiar with common beliefs and “rules” when it comes to pregnancy such as plenty of rest and eating for both. Over the past 30 years, there has been significant research into the benefits of exercise during pregnancy for both mother and baby with surprising results overturning these long-held beliefs! It’s always important to consult your doctor before starting any new exercise program but here we look at some of the benefits that exercise, particularly resistance training, can have on both the pregnant woman and the baby.

First and foremost, exercise and strength training can have an important effect on preventing excessive weight gain. While weight gain is healthy and expected during pregnancy, gaining overweight during pregnancy can have some negative effects including an increased risk of pain and injury.

A Recent studies by the CDC it is estimated that 47% of pregnant people gain more than the recommended amount of weight during pregnancy relative to their pre-pregnancy weight! A growing baby will naturally throw the body out of its normal alignment and almost all pregnant women are familiar with a low back or tightness in the shoulders as a result of a growing baby. Strength training can help reduce any excess weight gain and help keep the body in a more neutral alignment throughout pregnancy. The aches and pains of a pregnancy are very specific to each individual but strength training, when done properly, has been shown to help manage those aches and pains as much as possible.

Strength training has benefits that go beyond muscle development. Resistance exercises improve digestion and blood circulation which can reduce the likelihood of gestational diabetes and preeclampsia, sometimes up to 50%! It can also reduce the incidence, intensity, and duration of nausea, constipation, heartburn, indigestion, and inflammation in the body. While certainly not perfect, any reduction in the not-so-fun side effects of pregnancy can have an important impact on the physical and psychological well-being of the person giving birth.

Of course, pregnancy leads to labor and delivery which can be one of the most difficult physical experiences of a mother’s life. Because of the extreme demands placed on the body, it helps to be as prepared as possible and to know the immediate effects of strength training on the big day.

One great study in strength training has shown the following benefits when it comes to labor and birth:

● 75% reduction in the need for forceps or C-section

● 50% decrease in need for oxytocin

● 50% reduction in the need for medical intervention due to fetal heart rate abnormalities

Obviously not all the benefits of prenatal strength training belong only to the mother! Some other benefits to the baby include a higher likelihood of a healthy birth weight and better cardiovascular function in the newborn baby. Some longer studies have even shown that children born to mothers who exercise regularly may score higher on memory and general intelligence tests in early childhood!

In general when it comes to prenatal training, it’s best to take a performance-based approach. A performance-based approach means that the moves chosen during a session are designed to simulate a scenario that the new parent will face every day, if not multiple times a day. For example, a movement commonly seen in a gym is a deadlift, which focuses on hip hinge. In a gym setting, this move is performed with a weighted object such as a barbell or kettlebell.

We focus on the hips moving back, the spine staying straight, and the knees slightly bent while engaging your core to ensure the body lifts as efficiently as possible while minimizing any risk of injury. At home, the new parent will do this same motion countless times with baby at bath time, bedtime, changing time, and more!

Whether or not the new parent has exercised regularly for years or is taking pregnancy as a new opportunity to practice some healthy habits, it’s always best to train and prepare for the physical demands of parenthood. Working with a qualified trainer is a great way to ensure that a pregnant woman prepares for the physical demands of pregnancy, childbirth, and parenthood in the safest way possible.

Sources and Studies

Deputy, N., Kim, S., Sharma, A. (2015). “Gestational Weight Gain – United States 2012 and 2013.” Centers for Disease Control and Prevention.

Dempsey, JC et al. (2004). A case-control study of maternal recreational physical activity and risk of gestational diabetes mellitus. Diabetes Research and Clinical Practice, 66, 203-215.

Clapp, JF, Ill. (1998). Exercising During Your Pregnancy. Champaign, Ill. Human Kinetics.