Strength Training during Pregnancy

There is often a lot of taboo surrounding the topic of continuing your normal training routine throughout your pregnancy, particularly if it’s a strength programme you have been following. Not only would I recommend it, but I would encourage it!
The list of benefits to a strength training programme is endless, and I think everybody, regardless of their abilities or their preferred sport, should be incorporating strength into their fitness regime. Falling pregnant should not prevent you from continuing this. If anything, it is only going to help you to feel better throughout your pregnancy.

There are certain things that need to be adjusted, but any good training facility should be able to guide you in the right direction in terms of this. Thankfully French Vanoli owner Claudia, has years of experience when it comes to training ladies throughout pregnancy, and has a wealth of knowledge on the do’s and don’ts.
Her “Pregnancy Pilates” class is hugely popular and is always full, which speaks for itself.
Our Strength and Core and CrossFit programmes have seen members continue their training throughout pregnancy. Those members have expressed their delight in how they feel both physically and mentally.

We recently added an additional programme, “Strong Mums”, which is strength based, with lots of core work specifically suited to the different stages of pregnancy. The class is also capped at 8 people, so the needs of the individual can be catered for.
I have noticed a huge difference with the ladies who have been training in this class the past few months. They are getting stronger, their energy levels are up, and they feel better within themselves. At the end of the day, labour is one of the most gruelling things a woman can go through. As one of our members said, she is training for labour, the same way as somebody would train for a fitness challenge or event! Staying focussed, staying consistent with her training and counting down the weeks as she goes. This is very true. You want to prepare your body as best you can so than you can endure the process both mentally and physically.
We recommend combining this class with our Pregnancy Pilates programme for great results.
Alternatively, if you have already been doing our Strength and Core or CrossFit programme, we don’t see any issue with continuing the program throughout your pregnancy. Again, we would recommend using the Pregnancy Pilates with this once a week also.

For anyone still on the fence, here are just some of the benefits of strength training during pregnancy!…

1. Strengthening your abdominal and back muscles can help prevent lower back pain which can be common during pregnancy
2. Weight training helps to build stamina which you will need during labor and delivery
3. Increased energy levels
4. Improved mood
5. Increased pain tolerance, and can give elasticity to parts to of your body, allowing for smoother contractions
6. Control weight gain and fitness levels

Check out our Guest Spot with CrossFit member Suzanne Moloney, who talks to us about training throughout her pregnancy.