Is intensive training really risky during pregnancy?

Being pregnant doesn't automatically mean you have to cut back on your training completely. On the contrary, resistance training could be one of the best choices for you and your baby. But how safe is intense strength training really during pregnancy?

What does the science say?

New studies suggest that targeted strength training with high resistance is not only safe, but can even be beneficial for mother and baby. Researchers studied pregnant women who completed a structured strength training program, including exercises such as squats, deadlifts and shoulder presses. Importantly, the exercises were performed under professional supervision to ensure safety.

The results at a glance

Women who did strength training during pregnancy showed the following benefits compared to inactive pregnant women:

• Lower risk of postpartum depression and anxiety disorders

• Fewer cases of pre-eclampsia (a serious pregnancy complication with high blood pressure)

• Lower rates of gestational diabetes

• Lower risk of high blood pressure during pregnancy

• Faster recovery after childbirth

• Fewer problems with weight gain and muscle loss after childbirth

Remarkable: Women who already did strength training before pregnancy and continued to do so had almost 50% fewer pregnancy and birth complications than inactive women.

Important tips for safe training during pregnancy

Even though resistance training offers many benefits, the following applies: listen to your body and seek medical advice!Every pregnancy is individual and the intensity of training should be adjusted accordingly. You should bear the following points in mind:

• Exercise with professional guidance to avoid overloading and injuries.

• Avoid exercises in the supine position from the second trimester onwards, as they can restrict the return flow of blood to the heart.

• Ensure sufficient breaks and hydration to avoid overheating.

• Adjust the weights: Work with moderate resistance and focus on controlled movements.

Conclusion

Pregnancy is no reason to give up exercise - on the contrary! Strength training can have a positive effect on the entire pregnancy, birth and recovery afterwards. It is important that you know your body well, seek medical advice and focus on an adapted training program.

Sources:

• ACOG (American College of Obstetricians and Gynecologists)

• The Journal of Maternal-Fetal & Neonatal Medicine

• National Strength and Conditioning Association (NSCA)

• British Journal of Sports Medicine