Maternal exercise during pregnancy offers numerous benefits: it can improve fitness, control weight gain and glucose levels, boost energy and mood, ease labor, enhance postpartum recovery, and even promote infant health—yet only about 15% of pregnant women actually engage in exercise (Blaize et al., 2015).
Key Considerations for Training While Pregnant
Pregnant women should avoid prone positions for obvious reasons. Supine positions should also be avoided in the 2nd and 3rd trimesters as they may pose a risk to the fetus. Instead, favor standing, kneeling, or seated positions for exercises.
Machine training can be particularly useful during this period. While machines are often criticized for being less “functional,” pregnancy is one case where they offer a safe and effective training alternative. In fact, the seated leg curl machine was originally developed for this purpose!
Pregnancy Strength Training Routine
Day 1
A1. Wide-Stance Back Squat: 3 x 10-12 @ 3010, 60s
A2. Seated One-Arm Cable Row: 3 x 10-12 @ 3010, 60s
B1. Dumbbell Step-Up: 3 x 10-12 @ 3010, 60s
B2. Machine Chest Press: 3 x 10-12 @ 3010, 60s
C1. Standing Low-Pulley Reverse Curl: 3 x 10-12 @ 3010, 45s
C2. Standing One-Arm Reverse-Grip Pressdown: 3 x 10-12 @ 3010, 45s
D1. Standing Dumbbell Side Bend: 2 x 12-15 @ 2010, 30s
D2. Seated Calf Raise: 2 x 12-15 @ 2010, 30s
Day 2
A1. High-Handle Hex-Bar Deadlift: 3 x 10-12 @ 3010, 60s
A2. Standing One-Arm Dumbbell Press: 3 x 10-12 @ 3010, 60s
B1. Low-Pulley Split Squat: 3 x 10-12 @ 3010, 60s
B2. Half-Kneeling One-Arm Cable Pulldown: 3 x 10-12 @ 3010, 60s
C1. Seated Zottman Curl: 3 x 10-12 @ 3010, 45s
C2. Seated One-Arm French Press: 3 x 10-12 @ 3010, 45s
D1. Standing Semi-Stiff-Arm Cable Pulldown: 2 x 12-15 @ 2010, 30s
D2. Standing Calf Raise: 2 x 12-15 @ 2010, 30s
Adjustments Based on Energy Levels
Some days, energy levels will be lower, and training may feel like a struggle. Use the neck rule to determine whether you should train or not: Should You Train When You’re Sick? If necessary, reduce the number of sets or modify exercises.
Additionally, joint laxity increases during pregnancy, so avoid pushing the end ranges of motion too far. Also, avoid lifting excessively heavy weights. Instead, follow moderation in all aspects:
- Use moderately heavy weights
- Perform a moderate number of sets and reps
- Maintain a moderate speed of execution
- Take moderate rest intervals
- Train at a moderate frequency
Final Takeaway
The most important rule of strength training during pregnancy is simple: Listen to your body! It’s your best guide and will tell you what you should and shouldn’t do.
