Are You Training For Motherhood?
Hey there amazing mamas and mamas-to-be!
Let's have an honest conversation about exercise during pregnancy – one that might challenge what you've heard from well-meaning relatives and even some healthcare providers.
As a pelvic floor PT, I'm here to bust myths and empower you to have a stronger pregnancy and postpartum journey. 💪
”Take it easy, you’re pregnant!”
Let's clear up some outdated exercise advice you might have heard:
"Don't let your heart rate get above 140" - Nope, this is old news
"Exercise decreases oxygen to the baby" - Myth
"Core work causes diastasis recti" - False, core work is important
"Don't lift more than 20 lbs in your 2nd trimester" - Let’s dive deeper into this one 👇
Pregnancy + Motherhood = HEAVY Lifting 🏋️♀️
During pregnancy your body will naturally gain about 40 lbs. That’s two 20 lbs. dumbbells! Postpartum, your newborn will very quickly reach 20 lbs. Add a car seat and you’re right back to carrying 40 lbs. and growing!
Despite this our medical system often tells women not to lift more than 20 lbs during pregnancy, which causes significant deconditioning (muscle loss), leading to neck pain, low back pain, hip pain, and pelvic floor symptoms.
To be clear, I’m not saying to disregard your OB/midwife’s advice, but make sure there is a specific medical reason for any restrictions being given because the consequences of losing muscle strength will impact your overall health during pregnancy and beyond.
The good news? It’s never too late to get stronger, and the sooner you start the better!
Have a birth plan AND a strength plan 📓
If you’re not strength training during your pregnancy, meaning lifting weights that mimic what you need to lift/carry in mom-life, then it's time to start.
Think of pregnancy as the time to build up your strength reserves. You're going to need them when you’re recovering postpartum!
Here's what I recommend to my patients:
Aim for 60 minutes of strength training each week
Break it down into bite-size pieces, for example: 10 min 6x/week, 20 min 3x/week, or 30min 2x/week
Focus your sessions on upper body, core, and lower body to achieve whole-body strength
Challenge yourself with weights - you can start light (3-5 lbs) and work up to 10-20+ lbs over time
Partner up with your significant other or a friend for accountability & support
Not sure where to start? Try my free 10 minute pregnancy strength routines for upper body, lower body, and core.
Want to do your own routine but not sure what exercises are "safe"? 👉 Watch this
Build a team 🤝
Remember: your OB or midwife, while amazing at their job, isn't trained in exercise science or strength training, so I highly recommend adding a pelvic floor physical therapist to your prenatal team. Find one near you.
And be sure to check out my Pelvic Floor Birth Prep Course where you’ll learn:
✅ Hip opening & mobility routines to prepare your pelvic floor for birth
✅ Birthing positions & pushing techniques to help prevent tearing
✅ How to optimize your postpartum healing and more...
Pregnancy is a season of change and growth—physically, emotionally, and mentally. By embracing movement and strength-training, you’re setting the stage for a healthier pregnancy, smoother labor, and faster postpartum recovery.
Thanks for Reading! Please forward this newsletter to a friend and help spread the word on pelvic health! Questions, comments, requests for future newsletters? Send an email to info@pelvicsavvy.com.
It’s never too late to get stronger,
Dr. Chris
Find me on Instagram & YouTube
I want you to have the knowledge & tools to make great health choices for yourself. Ideas shared in this blog do not constitute medical advice.
