Advantages of Strength Training During Pregnancy

We have worked with mothers throughout and after their pregnancies. They stated that their deliveries went easier, and they report getting back in shape quicker than they did in previous pregnancies.   As always, expectant mothers need to be cleared for exercise by their doctor. Our exercise program is similar to the program recommended in the book Power of Ten.  A quote from the book:

Is the Power of 10 safe if you're pregnant? Again, check first with your doctor. However, it is commonly accepted today that sensible exercise can be beneficial to the health of both pregnant mothers and their babies. Labor and delivery are extremely strenuous physical activities that women should get in shape for like any athlete, with proper muscular and metabolic conditioning. The irony is that most women let themselves become severely de-conditioned during pregnancy, resulting in a greater chance of difficulties doing labor – and afterword, a much longer recovery period.

A client who worked out with us during and after her pregnancy:

'I started training with Amy in May 2007 - 5 months after my first child was born. I saw a remarkable change in my body, building muscle and losing fat while becoming lean. Currently I am 12 weeks out from having our second child. It is amazing how quickly my body has lost the pregnancy weight and is quickly becoming lean and muscular again. Much quicker than after my first child and I feel certain it is due to the weight training I was doing before and while pregnant at Kelly Personal Training. My body built up muscle and did not lose much therefore I was able to bounce back to my pre-pregnancy weight and figure much faster."  ~ Marly

Another client said this:

I have quit every health club I have ever joined. I have stuck with this for three years now. I am in the best shape of my life even after having twins. ~ Kyle.

At Austin Personal Training and New Orleans Personal Training we use MedX strength and rehabilitative exercise equipment that can be finely adjusted to accommodate most pre- or post-pregnancy conditions.  Most new mothers have little time for exercise. Our high intensity workout is a workout that need not be performed often; most do it just once a week. This leaves more time for other priorities like family without sacrificing one's health. 

One of our clients is expecting her third child.  She has worked out during all three pregnancies. We have been fortunate to work with mothers before they were pregnant, while pregnant, and years afterward. We have seen some kids grow from babies to teenagers. It has been a pleasure to watch them grow and be a small part in their lives.

Pregnancy and Exercise

One of our clients recently gave birth, and we look forward to her return to exercise.  It got me to thinking about all the pregnant mothers we have worked with over the years. In all instances we follow the doctor’s recommendations to the letter.  If you are pregnant we recommend that you always consult a doctor to be cleared for exercise. We have found that there is a great disparity in what the different doctors will allow. Often times we will make adjustments to the range of motion or eliminate a certain exercise entirely. Most mothers have stopped exercising the last couple of weeks of the pregnancy, but one woman worked right up to the last week – exercised on a Thursday and delivered the following Monday.

This article Steps Prior to Pregnancy Can Protect Baby lists several useful tips for pregnant mothers. One of the tips:

“Exercise helps you maintain or lose weight and helps you manage stress. If you do get pregnant, talk to your doctor about the kinds of exercise that are safe to do during pregnancy.”

Mothers we have worked with report that they had less trouble returning to their pre-pregnancy weight and fitness as a result of the personal training sessions and state that their deliveries went smoother.

At Austin Personal Training and at New Orleans Fitness training the personal training sessions are short and less frequent to allow more time for recovery. This is important for pregnant mothers who are devoting significant amounts of their body’s resources to the unborn child.  The time saving aspect of this personal training system is also important to the new mother who would rather spend more time with her child and less time devoted to exercise sessions.

We are also a child and baby friendly personal training facility. Mothers bring their kids to the personal training facility while the personal trainers work with the mothers. Accommodating those with babies has been good for the parents, and we enjoy it as well.  We have been fortunate to be around long enough to see the children grow to adulthood.