Over time, recommendations regarding exercise during pregnancy have evolved, debunking several myths that often confuse expecting mamas who are striving for a healthy pregnancy. Let's dive into five prevalent myths that you may have encountered, but have since been disproven.

1.Avoid Lifting Over 20 Pounds

The notion that pregnant women should refrain from lifting anything over 20 pounds quickly diminishes when considering the daily demands of motherhood, such as lifting a toddler or performing household chores. Rather than fixating on arbitrary weight limits, it's more crucial to consider how our bodies react to the weight we lift. 

Pregnancy calls for modified intensity, ensuring that we avoid exerting maximum effort or lifting weights that prompt us to brace our core and hold our breath. Staying within 75-85% of your one-rep max in any lift, or even lower if necessary to maintain proper breathing, helps mitigate unnecessary pressure on the already stressed core during pregnancy.

2. Just do what you’ve always done!

While it's generally safe to continue exercising during pregnancy, assuming you can maintain your pre-pregnancy routine without adjustments overlooks some critical factors such as changes in energy levels, nausea, and other stressors affecting your well-being. Modifying movements and intensity levels can help to protect core and pelvic floor health while considering the ever changing needs of your body during pregnancy.

On the flip side, if you haven’t been exercising, you may feel like this guideline means you can’t start now, which is not the case. As long as your doctor has cleared you for exercise, beginning a program during pregnancy can help you feel your best, avoid certain aches and pains, and even help with labor and delivery. Talk with your doctor, start slow, and work with a coach who can guide you through this chapter. 

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3. Weightlifting Endangers You and Your Baby

Contrary to popular belief, engaging in weightlifting during pregnancy does not pose a threat to maternal or fetal well-being. On the contrary, studies indicate improved health outcomes for both mothers and babies with prenatal exercise. Endorsed by ACOG, prenatal strength training not only helps maintain fitness but also aids in posture improvement, core and lower back protection, endurance enhancement, and weight management throughout pregnancy.

4. Maintain Heart Rate Below 140bpm

While an earlier guideline suggested limiting heart rate to 140bpm during exercise, this recommendation has since been revised due to its overly cautious nature. Moderate-intensity aerobic activity, is now encouraged during pregnancy for its wide range of benefits, including strengthening the heart and blood vessels, reducing the risk of gestational diabetes, and alleviating back pain. Monitoring exertion levels using the rate of perceived exertion and the "talk test" offers a more practical approach, ensuring that intensity remains moderate without compromising comfort or breathability.

5. Just Listen to your Body

While it's common to hear advice like "listen to your body," particularly from trainers unfamiliar with prenatal and postpartum exercise, relying solely on bodily cues may overlook the need for specific modifications during pregnancy. While pregnancy doesn't render you fragile, certain adjustments to movement patterns are warranted to minimize risks and ensure optimal pelvic floor and core health. Utilizing resources such as movement modification guides or dedicated pregnancy fitness programs can provide invaluable support and guidance tailored to your unique pregnancy journey.

In Conclusion

Your pregnancy fitness journey is as unique as you are. With the right approach, exercising safely and effectively throughout pregnancy, including strength training, is entirely feasible. Always consult with your healthcare provider before embarking on any exercise regimen during pregnancy or postpartum. And feel free to reach out to us for guidance!