I recently posted some details about training during my first trimester and training during my second trimester of pregnancy.
I get a ton of specific questions when it comes to training during pregnancy so I’m gonna break things down a bit more with posts about what I’ve been doing specifically for strength training, core work and conditioning.
Today, we’re talking strength training during pregnancy, particularly strength training during the second trimester. I’ll give you a sneak peek into my training journal and go over the exercises that have been working well for me lately.
First, let’s just go over a few reasons why strength training during pregnancy rocks.
- You’re going to gain weight. Maintaining your strength is going to help you keep some of the weight gain under control. Plus it keeps your head right. Stay strong, stay happy!
- It keeps you tough. Training teaches you to listen to your body in a new way. It can help make you feel more confident that your body is doing what it should be doing during this pregnancy instead of constantly worrying about what every twinge might be.
- Decreased aches and pains during pregnancy. Sitting all day makes aches and pains worse. It’s important to find a balance between training, movement and rest!
- An easier labor and delivery and a easier/faster recovery! I can’t even imagine trying to carry that darn infant car seat without being strong.
Like many women, I was really tired during my first trimester. I didn’t feel super motivated to train. (First trimester was a great example of how my habits kept things going when my willpower/motivation was low!) I kept my workouts shorter and really toned things down when I wasn’t feeling great. Second trimester brought with it a lot more energy and a welcomed desire to train harder again.
I highly encourage women to stick with doing some form of training during the first trimester, even if it just means making time for walking and some easy strength training, so the habit is already created when her energy (likely) returns for the second trimester.
So, let’s say you’ve determined you want to strength train during your pregnancy, but where do you start and what exercises are safe to perform during pregnancy?
I’ve said it once and I’ll say it a million times. Listen to your body!!!
I already shared what my training schedule during second trimester has looked like and shared an example of second trimester workout. Today, I’ll share what a week in strength training has looked like for me during the “honeymoon trimester.”
I’ve been deadlifting and squatting often.
I’ve been doing split squats, walking lunges (weighted and bodyweight), single leg RDLs and hip thrusts.
For pulling and pushing exercises I’ve been doing pullups (all grips), inverted rows, incline chest press and military presses (single and double kettlebell).
Some things to note about strength training during pregnancy:
- Avoid anything that make you feel uncomfortable. Obviously, (or maybe not?) if you do something in your workout that results in pain during your workout, later in the day or even the day after you train, it’s probably something you want to avoid. For me, this includes jumping, running and more recently, heavy double kettlebell front squats.
- You’ll have good days and bad days. Some days everything will feel heavy and hard. Next time you train, or the next week, everything might feel much easier. Listen to your body!
- You can still lift heavy (barring any other complications), but I don’t recommend lifting near your 1RM, especially if you’re feeling lots of pressure in your abdominals. One simple way to still get a good session in is to up those reps and decrease the amount of weight you use.
- Give yourself a break, but not too much of a break. You’re growing a human. That’s your main job. If you’re overtired for a day or a week, it may just be your body telling you to rest a bit. On the other hand, pregnancy is not an excuse to just sit around and do nothing. Movement is important and I can pretty much guarantee taking care of your baby is going to be much easier if you stay strong.
- As you get heavier, bodyweight exercises get much harder. It’s kind of like Milo and the Bull.
Summary…One day, a newborn calf was born near Milo’s home. The wrestler decided to lift the small animal up and carry it on his shoulders. The next day, he returned and did the same. Milo continued this strategy for the next four years, hoisting the calf onto his shoulders each day as it grew, until he was no longer lifting a calf, but a four-year-old bull.
How’s that for progressive strength, right? I figure if I do pullups/chinups 3 or 4 times a week, they’ll get slowly and progressively harder as I gain weight. I do pullups or chinups each time I strength train (usually 3x/week) even though I can only do 1-3 reps at a time right now. The good thing is I don’t even want to take a week or two off from them because when I went back I’d likely be a pound or two heavier! Slow and steady wins the race.
I’ve been strength training about 3 times a week, which is what I normally do when I’m not pregnant. Here’s what I did last week, during week 24 of my pregnancy. These workouts take me somewhere between 40 minutes and 60 minutes usually. Note that these workouts include more volume (higher reps and sometimes more sets) than I usually do since I’m not lifting as heavy as I did pre-pregnancy.
Second Trimester Strength Training
Day 1
Turkish Get Ups 2R/2L
Back Squat 4 x 8
Farmers Walks 4 x 20yds
Chinups 5 x 3
Neutral Pullups 5 x 2
Millitary Press Ladders 1,2,3 x 3
*No particular order or rest time. Just get everything done and rest as necessary.
Day 2
Turkish Get Ups 2R/2L
A.
Deadlift 8, 8, 6, 6
Chinups 10 x 2
B.
Inverted Rows 3 x 12
Walking Lunges 2 x 20yds
*Finish Strength A (take plenty of rest between sets) and then move on to strength B. Strength B I do 3 rounds with little rest and it serves as a bit of conditioning too.
Day 3
Turkish Get Ups 2R/2L
Single Leg RDL 4 x 10R/10L
Hip Thrusts 4 x 12R/12L
Pullups 10 x 1
Chest Press 5 x 10
*No particular order or rest time. Just get everything done and rest as necessary.
Some weeks have been more challenging than others. I have strong weeks and weak weeks. I’m definitely starting to feel the approaching third trimester as I have been more tired and just have days where everything feels heavy and hard, but overall second trimester training has been fun and encouraging. Most women find that this is the best trimester all around and it’s no surprise this tends to be the easiest trimester to train!
I’m hoping to continue as is for the next few weeks and then may tone things down and shorten my workouts up a bit for my third trimester. Time will tell…just listening to my body. Always remember, every pregnancy is different!
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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