I received a lot of questions and messages asking for a strength training workout example for women while pregnant and not being able to attend the gym (mostly personal preferences and logistic reasons), so I decided to dedicate these 60 minutes without my sweet baby girl (she’s on a Monday walk with her pappa) to give a deeper understanding of strength training to those interested.
Pregnancy is well known to take a toll over your mid-section area, not only the weight added to that part of your body but also the hormonal changes.
Working towards a stronger pelvic floor will result in much less stress avoiding urinary incontinence (Sangsawang B, Sangsawang N., 2016). We are not only talking about static pelvic floor exercises, but functional exercises such as squats (done without additional weights or with additional weights added to your body weight depending on your strength and previous fitness level).
This post will be part of a Strength Training sequence that aims at introducing and encouraging women to lose the fear to the heavy weights in the gym and build a strong foundation for their body to function in diverse situations. I have personally been asked on tips and guidance for beginners by women that want to give strength training a try and see results, hence I will take this post to draw an introduction or guide into strength training, its basics and how to start making a change by yourself without the need of expensive coaching. Please remember to check with your doctor your own conditions before lifting, pregnancy, etc. This post is merely informative and not claiming to be of official guidance.