Training While Pregnant: Safe, Strong & Ready for Motherhood

Pregnancy is one of the most profound physical and emotional journeys a woman can experience. While your body undergoes incredible changes, staying active with the right guidance can make the entire process healthier, safer, and more empowering. At Fitness Together Wauwatosa, we’ve helped expectant mothers safely train well into their third trimester - often up to week 38 - with customized programs that support both mom and baby.

In this week’s blog, we’ll explore physical activity, nutrition, and answer common questions about exercising during pregnancy.

1. Physical Activity: Safe Strength & Movement Through Every Trimester

Staying active throughout pregnancy, even into the final weeks, is not only possible but strongly encouraged for most healthy women. With the right program and professional supervision, movement can be a key factor in a smoother delivery and a faster recovery.

Exercise Is Safe - Even Late in Pregnancy

Extensive research confirms that, in the absence of medical complications, pregnant women can continue moderate-intensity exercise through all three trimesters, including the final month before delivery (ACOG, Stanford Medicine).

• Regular activity does not increase the risk of preterm birth or low birth weight (Springer Link, PubMed).
• In fact, consistent prenatal exercise can shorten labor time, reduce interventions during birth, and lower the likelihood of cesarean delivery (ScienceDaily).

Strength & Functional Training Benefits

At Fitness Together Wauwatosa, we’ve guided clients safely through customized functional training programs up to the 38th week of pregnancy. Our approach focuses on:

• Core stability to support the belly and minimize lower back pain
• Postural alignment to counteract shifts in center of gravity
• Functional strength for easier daily movement
• Low-impact cardio to maintain cardiovascular health without excess strain

A 2024 review found that strength training during pregnancy improves muscular endurance, boosts mood, stabilizes blood sugar, and enhances delivery outcomes (PMC).

Helping with Delivery

Exercise during pregnancy is directly linked to better labor experiences:

• Stronger pelvic floor and core muscles help push more effectively during delivery.
• Improved endurance supports the body through longer labor without extreme fatigue.
• Better circulation keeps both mom and baby oxygenated throughout the delivery process.
• Reduced stress hormones can promote smoother uterine contractions.

Postpartum Recovery Advantages

Maintaining an active routine through pregnancy sets the stage for faster recovery:

• Retained muscle tone helps return to pre-pregnancy activities more quickly.
• Joint stability minimizes postpartum aches and injury risk.
• Metabolic resilience aids in regaining energy, regulating hormones, and managing weight changes.
• Women who exercise through pregnancy often report greater confidence and reduced postpartum mood swings.

2. Nutrition: Fueling Mother and Baby

Nutrition during pregnancy isn’t about “eating for two”; it’s about eating with purpose. Focus on nutrient-rich, whole foods that provide the vitamins, minerals, and energy both you and your baby need.

• Protein: Supports tissue growth for both mom and baby. Lean meats, beans, and dairy are excellent options.
• Healthy fats: Omega-3 fatty acids support brain development. Include salmon, walnuts, and flaxseed.
• Complex carbs: Steady energy sources like whole grains, sweet potatoes, and quinoa help prevent blood sugar spikes.
• Folate: Critical for preventing neural tube defects. The CDC recommends women get at least 400 - 800 mcg of folate daily, from foods like leafy greens, citrus fruits, beans, and fortified grains (CDC). Pregnant women are usually prescribed prenatal vitamins they take throughout their pregnancy which will also help to supplement their folate intake.
• Hydration: Water intake is crucial for amniotic fluid levels, digestion, and circulation.

We like to recommend that a whole food approach to overall nutrition is the best dietary philosophy and should be considered as the basis for achieving these nutrition targets. We have members on our team who can help with nutritional guidance in all stages of life, including pregnancy. And our trainers are happy to coordinate with your healthcare provider or registered dietitian to ensure your nutrition supports your unique pregnancy journey.

3. FAQs About Exercise During Pregnancy

Q: Can I start exercising if I wasn’t active before pregnancy?
A: Yes, but begin gradually under professional supervision. Even light activity can have benefits. This is where an expert in the field (or in our case, a team of experts) can be a game changer as we have experienced many different pregnancy scenarios and can craft a customized program that progresses at the perfect pace for you and your pregnancy fitness needs.

Q: Are there exercises I should avoid?
A: Yes - avoid high-impact sports, contact activities, and exercises that place you flat on your back for extended periods after the first trimester.

Q: How will I know if I’m overdoing it?
A: Warning signs include dizziness, bleeding, severe pain, or shortness of breath before exertion. Always stop and contact your healthcare provider if these occur. Working with a personal trainer can help to have someone else observing your rate of perceived exertion (RPE). We know many of our clients are very driven and competitive so having a training partner in the room can make the difference in helping to keep training in the best range while still getting results.

Q: Is weight training safe?
A: Absolutely - when tailored to your needs and performed with correct form. At Fitness Together Wauwatosa, we specialize in safe, effective prenatal resistance training. With our private spaces, you can be assured that the complete attention of your trainer will be on you, keeping you safe and working within your abilities… both overall and where you are working best on that day.

The bottom line? Times have changed and, much like other advances in healthcare, natal fitness has seen progress. Recent studies have helped to provide evidence that, not only is working out safe during pregnancy, but it can also yield amazing benefits. Pregnancy isn’t a time to stop moving - it’s a time to move with purpose, precision, and professional support. With the right guidance, you can feel stronger, more confident, and better prepared for the big day and beyond.

If you’re ready to train through pregnancy with expert guidance in a private, supportive setting, book your free consultation at Fitness Together Wauwatosa today.