Training and Pregnancy

Staying fit and healthy before, during and after your pregnancy is greatly important for the wellbeing of both you and your child.  

Andrew  Lowndes, a strength & conditioning coach and personal trainer at The Cube Gym, Brookvale explains why training is very much a safe way to stay fit and healthy during pregnancy.

Weight training is one great safe way to ensure you stay fit and healthy throughout these times. Basic programming that focuses on all the major muscle groups will have excellent physical and psychological benefits during your pregnancy and following the childbirth.

Each situation is individual, if you are completely foreign to weights training then pregnancy probably isn’t your best window of opportunity to begin your journey.

General recommendations suggest that it is safe to continue forms of training/movements that your body is somewhat accustomed to.

Things to Keep in Mind:

Don’t use it, you’ll lose it:
Don’t let all your hard work go to waste. A fundamental principle of fitness is that failing to use your muscles regularly means they will diminish. Pregnancy being a time when significant extra demand is put on your body means this is not a good time to stop training all together. Keep moving!

* Fitness goals during pregnancy should be geared towards maintenance rather than making dramatic gains.
Lighter weights, more reps. Why?

During pregnancy your body releases a hormone known as relaxin, and as the name suggests, has a loosening or ‘relaxing’ effect on the tendons and ligaments that support the joints throughout your body. So do lighter weights for more repetitions to maintain strength and joint support while avoiding overloading or damaging these joints.
LISTEN to your body
The most important component for any woman during and after pregnancy is to pay attention to how her own body is responding to what is going on physically. Pregnancy and acutely post childbirth aren’t times when you want to be pushing your limits. Feelings of muscle strain or excessive fatigue are signs that load or frequency should be modified for you.
Check in with the Doc

It is a good idea for anyone that is pregnant or has recently had a baby to get full clearance from their doctor before training, they may be made aware of any precautions relevant to their individual circumstances that the doctor may pick up on medically that would be otherwise impossible to assess in a gym setting. Provides peace of mind for everyone involved.

Is it Safe?
Absolutely, provided that the correct exercises and loads are prescribed throughout your training, many studies have shown the huge benefits of resistance training without any harm coming to mothers or their bubs.

It is recommended you seek specific advice from a trainer with qualifications beyond that of a regular PT. Look for professionals with education in clinical exercise physiology, physiotherapy or pre/post natal specific training to ensure you receive a carefully and strategically structured program.

Andrew Lowndes, The Cube Gym

Doctorate of Physiotherapy (currently undertaking)
Bachelor of Human Movement (Sport and Exercise Science),
Certificate III & IV, Fitness

Andrew has 5 years experience working as a strength & conditioning coach and personal trainer, working with people of all abilities from stroke rehab patients through to elite athletes across a variety of sports. He is committed to delivering enjoyable, challenging and highly effective exercise programming, no matter what your health and fitness goals may be. He believes fitness needs to be something that leaves you feeling satisfied and successful.

Andrew will be taking classes across the timetable at The Cube Gym or you can contact him for personal training and/or individualised programs for sport specific, health or rehab goals.

E: [email protected]
P: 0418 672 304
Instagram @dax_ta


Author: Laurice Klaire

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