Strength Training & Pregnancy

by Krista Schaus (posted on NaturalStrength.com Feb. 2003)

Hi Bob,

I just wanted to touch base and let you know that thanks to good old fashion strength training my pregnancy is going wonderfully. I am 32 weeks (there is a light at the end of the tunnel now!) and I am still training 3x a week plus trying to get in a yoga class and some swimming once a week.

I have a strength training day involving lifts/exercises such as squats, push press, dips, weighted pushups, assisted chins (can't do one on my own any longer), SLDL, farmers walks and plank holds.

Plus, I do two curcuit training days that involve a variety of different exercises, most focusing on core strength, stability and endurance. Each exercise is done for 2 minutes. This is also my way of getting cardio in as two minutes at some exercises really get the heart rate up (I have never been a fan of traditional cardiovascular exercises unfortunately).

I am truly amazed that at this stage in the pregnancy that I am still making gains (either in weight or reps) every week. I do higher reps than I used to starting at 2 sets of 10 with a given weight. Shooting for 12 reps the next week followed by 15 the week after. Once I hit 2x15, I increase the weight the following week.

For example I am up to 2x15 with weighted pushups (keep in mind I'm already pushing up an extra 20 lbs I would estimate), FW's with 45 lbs for 2 minutes and will be moving up to 160 lbs in the squat this week.

I have gained 25 lbs so far but still have good muscular development and do not seem to have added excess body fat. I try to eat 4-6x a day focusing on a balanced diet (proteins, carbs, essential fats).

I must stress that this "pregnancy training program" is not recommended for the vast majority. Although, every women should be able continue to do what they are conditioned to and what they enjoy (within limitations). There are a lot of things on the "Can't Do" list that are advised for women in general, not conditioned strength athletes.

My recommendation to pregnant women who want to remain as realistically strong and conditioned as they can, to:

  1. take it slowly
  2. never hold your breath or bear down during a lift
  3. don't go to failure
  4. eat before and after workouts
  5. drink lots of water
  6. rest if you all of a sudden feel light headed, any irregular pains or discomforts or just not 100%
  7. listen very closely to your body
  8. TRAIN SMART! Your baby's health is more important right now than your training goals. Done properly the two can go hand in hand.

I'm not sure what the next 8 weeks will bring but I figure the longer I can keep it up the better off I will be when Jr. comes along.

Take care,

Krista Schaus

DE Coaching Team

Krista Schaus PICP CPT
Ontario CANADA krista@definingedge.ca

Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca

DE Client Services

info@definingedge.ca

 

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