If you’ve read my blog for awhile, you know I love pullups. Like, really love pullups.
A few articles I’ve written previously on pullups:
Who Says Women Can’t Do Pullups?
Fighter Pullup Program Results
Today, I’ll share more about training pullups during pregnancy, but please keep in mind that this was my experience and just because I do something doesn’t mean I would recommend it for you if you were my prenatal client. As I continuously mention when I talk about training during pregnancy, you’re busy growing a child (a pretty darn important job!) and this isn’t the time to set personal records or crazy hard training goals.
I do find it’s helpful for most prenatal clients to still have some type of training plan and some basic training goals. It helps to have a plan as your body changes and grows so you don’t decide to throw in the towel when you have a bad day or feel big and tired. This was absolutely the case for me this time around.
One of my training goals for this pregnancy was to be able to do pullups in some capacity during my entire pregnancy.
- I love the way that pullups make me feel like I can conquer anything!
- I love the way that pullups keep my {sometimes grumpy} shoulders healthy.
- I love the way pullups create strong and defined arm, back and core muscles!
I have a pullup bar at home and at the gym so I knew this was a goal I could work towards even if I didn’t feel like training as hard or as often during certain times over the last 9-10 months. Pullups work really well when done often so getting in a few here and there is a great option.
There were plenty of days (especially during my first trimester workouts) I didn’t feel up to lifting heavy or training hard/long/fast, but it’s pretty easy and doesn’t take a huge amount of time to squeeze in a few pullups or chinups throughout the day several times a week.
Im turning 34 today. The last few years I’ve done a pullup for every year I lived. Wasn’t sure I could continue the trend, I did 17 pullups and 17 chin-ups broken into sets of 1 and 2. Goal accomplished. 💪💪 #fitness #fitmama #fitpregnancy #fitfluential #friday #pullups #chinups #strong #healthypregnancy #loveyourself #birthday #workout #fitfam #sistasofstrength #skillofstrength A video posted by Amanda Perry (@amandamaryperry) on
In my first pregnancy I stopped doing pullups pretty early on as they just didn’t feel good to me. Looking back, I’m not sure if it was because I was not as strong to being with, that I was more worried/anxious since it was my first pregnancy or that I gained more weight the first time around. Either way, pullups didn’t feel good for most of my pregnancy with Connor and once I stopped including them in my training, there was no turning back as I was only adding weight to something already too difficult at that point. 😉
This time around pullups and chinups have felt great. I have been able to achieve the pullup goal I set for myself…or at least I have been able to up to this point, 37 weeks in! (I’m full term – yippee!)
That’s right, I’ve been able to train pullups comfortably throughout my entire pregnancy.
Keep in mind, in the past I have done 14+ strict overhand grip pullups before so being able to do 1 is a pretty realistic goal, even with 20+ pounds of pregnancy weight added into the mix.
Pullups and other bodyweight exercises become more challenging as you gain weight during pregnancy. The cool thing about this is that if you can keep doing bodyweight exercises regularly, you’ll be adding weight gradually and you’ll continue to get stronger!
Keep training pullups and you’ll be able to strengthen your arms, back and core…three things you’re gonna want strong once that baby is on the outside and you’re carrying him/her around!
Tips on Training Pullups During Pregnancy
PS – Many of these tips apply to training pullups at any time, not just during pregnancy!
1. Get really damn good at pullups prior to getting pregnant. If you are starting with a really good strength base, you’ll have a lot more wiggle room than if you can just barely eek out one pullup when you get pregnant.
2. Be realistic. Do you have access to a pullup bar often? If not, maybe pullups aren’t a great exercise for you right now. I recommend keeping consistent if you plan to utilize pullups during your pregnancy workouts since you’ll be gaining weight for approximately 40 weeks straight. If you skip these for too long, your weight will/may change significantly, making these much harder!
On the other hand, if you do them often you’ll be like Milo, taking advantage of small and steady (and likely manageable) weight increases!
3. Use different grips. I love strict pullups with an overhand grip, but they are definitely harder for most people, myself included. I have been doing mostly neutral grip pullups and chinups over the last few months since I can still do sets of two. Usually I am for about 10 sets of two spread throughout the workout or even throughout the day three times a week.
Once a week or so I’ll do 10 sets of 1 overhead strict pullups mostly because I am curious if I still can. A few days ago the answer was yes.
4. Vary your sets and reps. Some days you may feel like doing more volume. Add a band or a box for assistance and go for more sets and/or reps. Other days you may feel strong and want to do bodyweight (ahem – okay they are actually weighted if you are pregnant – pullups). Great…mix it up!
5. Be mindful of your elbows and forearms. Although I recommend training pullups quite often if you want to keep being “good at pullups” it’s important to pay attention to your body and any possible overuse injuries. With volume and with your increasing bodyweight during pregnancy, elbow overuse injuries are possible.
Switch grips and/or take time off if your elbow starts being grumpy. Don’t push it because this can become a nagging injury that just doesn’t want to go away. You don’t want to be dealing with cranky elbows or forearms when you’re carrying around a heavy infant car seat!
6. Don’t miss reps. Again, this isn’t the time to go for a record and it’s not the time to hold your breath and strain like crazy. Do what you can and if you need to add assistance at some point, do so! (See below.)
This is advice we give all clients, pregnant or not. Train for success, not failure! If you’re always missing reps, you’ll teach your body to fail.
One way to avoid missing reps is to use decreasing ladders. If you do 3 pullups on your first set, try 2 reps on the next and 1 rep on the last set(s).
If pull-ups get too difficult during pregnancy here are three ways you can make pullups a little bit easier.
Still too difficult? Try inverted rows or ask a trainer for suggestions on how to train your arms, core and back in a way that feels better for you!
One thing to be aware of is that pullups may cause lower back pain if you have difficulty stabilizing your spine during pregnancy. If that’s the case, modify with one of the suggestions above and if they still don’t feel quite right, pullups may not the best pregnancy exercise for you…and that’s ok!
If you have any questions regarding training pullups or specifically training pullups during pregnancy, I’d love to hear from you!
Please note: I am not a doctor. You should get clearance from your doctor before beginning any exercise program. Additionally, what feels “light” or like an “easy workout” for me may be one of the toughest ones you’ve done in a long time so please use caution and use your head. What I am doing isn’t necessarily right for you.
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