Does anyone here have any knowledge about training during pregnancy? I just found out I’m pregnant. I’m three weeks into TBT, but I feel like it is too aggressive to continue now. I know some people say you can lift normally for the first six months, but TBT is a pretty taxing program. Plus, I don?t really want to take any chances. I’m not sure what I should be doing instead though. Obviously, I’m not trying to add any muscle, just maintain what I have.
There is lots of info out there about exercising during pregnancy, but I?m not sure that most of it applies to me. Most sources will tell you that exercise is fine, just don’t get too hot or lie flat on your back after the first trimester. However, I get the feeling that they are referring to the type of exercise women normally do, not the type I do.
For the last couple of days I have still been doing mainly compound movements, just not going quite as heavy and not pushing the last few reps out like I normally do. I am also letting myself rest a bit longer in between sets. I have also started doing 25 min of cardio at the end of my workout.
Does this sound okay? Should I go back to more of an isolation type program instead?
I would really appreciate any insight. (Maybe Mr. Waterbury might have some advice?)
I know women who have performed strenuous weight training for several months into their pregnancy and been fine. However, I don’t know your particular situation and I’m no doctor, so I won’t make any specific recommendations. I would like to say:
I have always heard from doctors that you can do the same exercises you were doing before pregnancy during pregnancy. I know several women who continued running and hiking. My wife continued to workout during her pregnancy.
My advice is to keep working out like you are doing. Keep doing compound movements and stop a few reps short of failure. You would also be well served by focusing on core strength and kegels. These exercises should help you during labor and to speed recovery after delivery. If you want more information on core exercises and other gentle exercises to do during pregnancy, let me now and I will get my wife to respond. (We are both physical therapists and she enjoys working with pregnant women doing what I discussed above.)
Congrats! Babies are fun! I don’t think I’ve ever seen a pregnant woman at the gym before, that would be cool! (even though some jackass would probably tell you you’re not supposed to be there)
Keep lifting as best you can. It will not only benefit you, the hormonal and biological responses to your lifting are reflected in your bloodstream - one you share with your child.
The longer into your pregnancy you can keep lifting, the better.
I suspect that in the last 3 months, you will lose a lot of core stability and ab strength, and your balance will change.
you may end up doing more isolation work and/or machine work at the end.
Also, childbirth is incredibly demanding on you physically. Both strength and endurance levels will benefit you.
I’m not a doctor and you will be consulting one regularly about your blood pressure, etc. Your physical status may affect what you can and can’t do. But unless you have a risky pregnancy, the worst thing you can do is go inactive for a few months before the baby is born.
Keep up some level of cardio until the end. Even in the last weeks you should be able to do arm and leg isolation work. You’ll just have to adjust the level of strain that is healthy for you.
Your childbirth experience and recovery will be greatly affected by your overall fitness level. In the last months focus on cardiovascular endurance and maintain what you can of your strength.
First off, congrats! You didn’t happen to visit the T-Nation headquarters recently, did you?
Secondly, you should hold off on the TBT until your pregnancy is finished. Once that lil’ fella enters this world you can put him/her on the program too… just kidding!
Seriously though, you can keep weight-training for the majority of your pregnancy, but just don’t push the intensity issue. The best info source for you is your doctor. If he/she doesn’t want you to weight-train, then by all means, don’t do it. But I’d guess that your doctor will allow you to keep training for at least 2/3 of your pregnancy.
My sis is entering her eighth month of pregnancy and I’ve had her perform some modified versions of my routines for the majority of her pregnancy.
Just stick to compound exercises with higher reps, and don’t train to failure.
The only thing I’ve heard of with regards to exercising with pregnancy is to keep the body’s core temperature down. That is why swimming is such a great cardio exercise for pregnant women, not to mention that you don’t have to bear weight whilst exercising in the later months when the baby really starts putting on weight. The water also keeps the temperature down.
Good luck and keep us all posted on the progress of your future addition to the T-nation family, LOL!
Thanks everyone for your advice and your kind words! And thank you Chad for taking the time to answer my question. I now feel more confident about what I should be doing at the gym.
I’m only six weeks along and I’m starting to show already (even though I have been very careful with my food, upped my water intake and have started doing cardio). Its not unheard of to show this early, but kind of uncommon for a first pregnancy. Maybe I’m having twins! I already get stared at in the gym constantly for the way I train, can’t imagine the amount of stares I’m going to get when I’m obviously pregnant and training hard.
The first 11 to 12 weeks you are not feeding the babys as the placenta does not take over until then.
My wife is 12 weeks in and the doctor told her to do whatever she wants with regard to her diet as her nutritional intake would not be transfered to the baby until 11 to 12 weeks into the pregnancy.
Congrats! Not too much to add. One beef with StrongMan though I agree with most of his post. Although, I’m no expert, I don’t see why you would want to restrict carbs during pregnancy. The T-Dawg diet calls for 70g of carbs on non-workout days. I think something like 40C-40p-40F or 35C-40P-25F would be better. Looks like you’ve gotten lots of good exercise advice. Again, congratulations.
