Blog

Training Through Pregnancy: A Personal Journey and Considerations for Athletes

How to Train Safely During Pregnancy Without Losing Your Athletic Identity

As a competitive athlete, the idea of scaling back or modifying my training was challenging to accept when I first discovered I was pregnant. The athlete’s mindset—driven, goal-oriented, and sometimes stubborn—often resists the notion of slowing down. Yet, pregnancy is a transformative period that requires a shift in priorities, not just for the safety of the baby but also for the long-term well-being of the mother.

Now in my second trimester, I’ve embraced the necessity of training smartly and safely, and I’m already planning how to approach my fitness journey through the third trimester and into postpartum recovery. Here, I’ll share my experience and outline key considerations for pregnant athletes looking to maintain their fitness responsibly.

---

Listening to Your Body: The First Step

Pregnancy introduces both physical and mental shifts. Hormonal changes, such as the production of relaxin, can increase joint laxity and reduce stability, while the expanding belly alters the center of balance and core function. As an athlete, the challenge lies in balancing the ego’s desire to push hard with the body’s need for mindful movement.

In my first trimester, I experienced dizziness due to increased blood volume and lower blood pressure. Instead of pushing through high-intensity workouts, I prioritized controlled, strength-based exercises with longer rest periods, allowing me to maintain movement quality without overexertion.

---

Adjusting Expectations: Embracing the Athlete Identity

One of the most critical mental shifts I’ve made is reframing my goals. Pregnancy is not the time to chase personal records but rather to train for longevity and overall health—both for the mother and baby.

I’ve found it helpful to redefine success in this season. Success now looks like completing a workout that leaves me feeling strong and energized rather than depleted. This mindset has not only helped me feel empowered but also made the transition to scaled workouts much smoother.

---

Scaling Movements: Practical Adjustments for Safety

Pregnancy introduces physical changes that require thoughtful modifications to certain exercises. Here are some key considerations and how I’ve adapted my training:

1. Core Work and Diastasis Recti Prevention

To minimize the risk of diastasis recti (a separation of the two rectus abdominis muscles that run vertically along the front of the abdomen), I’ve replaced traditional core exercises like sit-ups and hollow holds with:

• Controlled bird dogs
• Dead bugs
• Side planks with modifications

These movements help maintain core strength without overloading the midline.

2. Olympic Lifts and Heavy Pulls

Olympic lifts like cleans and snatches are staples in my training routine. However, as my belly grows, pulling from the ground becomes less comfortable and increases the risk of improper mechanics. To adapt, I’ve shifted to hang variations of these lifts and focused on lighter weights to prioritize form and stability. Recently, I’ve incorporated dumbbell and kettlebell variations of these Olympic lifts, which help me work around my belly while still maintaining the functional movement patterns. For instance, with the Ironmaster Quick-Lock Adjustable Dumbbells, you can easily adjust the weight for cleans, snatches, and overhead presses, ensuring a smooth transition between exercises without losing any momentum. 

Additionally, the Quick-Lock Adjustable Kettlebell allows me to quickly switch between weights for exercises like kettlebell snatches and swings, providing a versatile approach to Olympic-style movements. The quick adjustments make it incredibly convenient to shift between exercises without wasting time, whether I'm moving from dumbbells to kettlebells or changing the load for each lift. For deadlifts, I’ve opted for a hex bar or raised the barbell to a higher starting position using blocks or switched to sumo variations, which are more comfortable and help preserve proper form while still hitting the targeted muscles.

3. High-Impact Movements

Jumping and running place strain on the pelvic floor. While I’ve continued light jogging, I’ve scaled back on box jumps and double-unders, opting instead for:

• Step-ups
• Sled pushes and drags
• Stationary biking and BikeErg standing sprints
• Skiing

These alternatives ensure cardiovascular challenge without compromising pelvic floor health.

4. Push-Ups and Burpees

As my belly grows, I’ve substituted incline push-ups and modified burpees (e.g., step-back plank transitions) for safer movement.

5. Squats and Lunges

Relaxin increases joint laxity, making it easier to “bottom out” in squats. To counteract this, I’ve focused on controlled movements and added box squats. Reverse lunges have also been effective for maintaining single-leg strength without overloading the joints.

---

Environmental Considerations

Pregnancy affects temperature regulation, making overheating a concern. I’ve adjusted by ensuring my training space is well-ventilated, staying hydrated, and scaling back intensity on hot days.

---

Third Trimester: Preparing for Birth

As I approach the third trimester, my focus will shift toward movements that promote stability, mobility, and overall well-being:

• Prioritizing Pelvic Floor Health: Diaphragmatic breathing and pelvic tilts maintain strength and control.
• Minimizing Load: Reducing weights further and focusing on bodyweight movements.
• Avoiding Supine Positions: As lying on the back can impede blood flow, I’ll modify exercises accordingly.

---

Postpartum Recovery: The Road Back

Returning to competitive fitness postpartum requires patience and a strategic approach. Instead of rushing back, I plan to:

• Reconnect with the Core: Start with diaphragmatic breathing and progress to dynamic movements.
• Monitor Pelvic Floor Health: Work with a pelvic floor physical therapist to address any lingering issues.
• Progressive Overload: Slowly reintroduce heavier weights and complex movements with a focus on stability.

---

Balancing Motherhood and Fitness

As I navigate this new chapter, flexibility and grace will be essential. Short, efficient workouts and prioritizing recovery will help me stay consistent without unnecessary stress. My goal is to lead by example, showing that it’s possible to maintain an active lifestyle while embracing motherhood.

---

The Bigger Picture: Training for Longevity

Pregnancy has taught me to view fitness through a broader lens. It’s not just about hitting PRs; it’s about staying strong, healthy, and capable for the long haul. This mindset shift has been empowering, and I’m confident it will make me a better athlete in the long run.

---

Final Thoughts

Training during pregnancy is a journey of adaptation and self-discovery. It’s about honoring the incredible changes happening in your body while staying connected to the athlete within. By tuning in to my body’s needs, adjusting expectations, and making thoughtful modifications, I’ve been able to maintain my fitness and set the stage for a strong postpartum recovery.

For any pregnant athlete reading this: trust yourself, stay informed, and don’t be afraid to ask for help. Pregnancy is a season, and like all seasons, it will pass. The strength you build now—physically and mentally—will carry you through motherhood and beyond.

Let’s embrace this journey together, one intentional rep at a time.

---

Disclaimer

Every pregnancy and postpartum journey is unique. The information shared in this article reflects my personal experiences and may not be suitable for everyone. Always take an individualized approach to training and consult with your doctor or a qualified medical professional before adopting any new exercise program while pregnant.

---

About the Author

Taylor Jones is a versatile fitness enthusiast being a jack of all trades.  Having initially excelled as a D-2 soccer player during her collegiate years, she transitioned her passion for sports into functional fitness, obstacle course racing, and a deep affection for outdoor adventures. Despite her demanding profession as a nurse, where she tirelessly works 12-hour shifts, Taylor manages to dedicate herself to rigorous training for competitions while finding solace in the company of her husband and two beloved dogs. With a keen focus on her athletic pursuits, Taylor's primary objective has revolved around participating in the RF Challenges over the past two years. In both 2023 and 2022, her dedication bore fruit as she clinched the 2nd place title for the overall scoring.

Ironmaster has specialized in producing the best home gym equipment, since 1978.

Check out Ironmaster.com to learn more about our full line of personal strength training equipment. Weight benches, like our legendary Super Bench Adjustable Weight Bench are the foundation of any home gym. Our customer favorite Quick-Lock Adjustable Dumbbells and it's system of interchangeable weight plates save you both space and money with their modular, multipurpose design. Another customer favorite, the IM2000 Self Spotting Machine (Smith Machine style half rack!) is so versatile you can build your ultimate gym in your common spare rooms, garage, or basement.

Learn how to build a custom package to take advantage of our everyday discount program, where the more you bundle on qualified items, the more you save!

Keywords: pregnancy training, pregnant athletes, fitness during pregnancy, postpartum fitness, pregnancy workout modifications, pelvic floor health, prenatal exercise, postpartum recovery, strength training while pregnant, pregnant athlete training
Hashtags: #DumbbellWorkouts, #FunctionalFitness, #StrengthTraining, #HomeWorkout, #FitOver40, #BuildStrength, #BurnFat, #CardioFitness #homegym #workout #exercise #fitness #adjustabledumbbells #quicklockadjustabledumbbells #ironmasterdumbbells #PregnancyFitness #AthleteMom #PrenatalExercise #FitPregnancy #PostpartumRecovery #StrongMom #TrainingForTwo #PregnantAthlete