Fitness Competitions in Pregnancy: To Compete or Not Compete?

By Cara Forrester, Director of Education at The MINT Prjct

Congratulations on your pregnancy mama!  In addition to all the emotions and pregnancy symptoms you are most likely experiencing right now, you are also probably also receiving (well meaning) unsolicited advice from family and friends about what your training should look like, you may also be seeing a lot of different opinions and experiences on social media in addition to the instructions given by your doctor.  The advice, opinions and instructions can swing from “just do what you have always done” to “don't lift heavy, don't get your heart rate up, etc.”  If you have a competition coming up and are pregnant, deciding if you should compete or not can be emotionally and mentally draining.  You want to make the best decision for your baby and your body, but you also want to keep up with your fitness goals and habits as much as possible.  

When deciding whether or not to compete while pregnant here are a few questions to ask yourself (this list is not exhaustive):  

-What are my short term (this pregnancy) fitness goals?

Are you trying to set personal or professional records?  Are you trying to move and maintain strength, skill and stamina as much as possible with the understanding that some of these areas of performance may suffer as pregnancy progresses? Does the competition I am considering support my short term goals? Do you understand the affect certain movements and intensities can have on the core and pelvic floor while pregnant?

-What are my long term fitness goals?

Are you a professional or recreational athlete?  Do you want to be able to pursue your fitness goals into and past menopause without postpartum symptoms? Does the competition I am considering support those goals?   

-Is there any potential physical risk to my baby in the activity I am considering?

Is there a risk of falling on or creating contact with the belly in the movements I will be required to perform?  Is there risk of blunt force trauma to the abdomen?

-What is the level of risk to my core or pelvic floor in the activity I am considering?

Is the activity high impact (such as running and jumping), require overextension of my core or a heavy breath hold?   

-How many weeks pregnant will I be at the time of competition?

Typically if you feel good you can proceed as normal in your first trimester as long as there are no contraindications such as bleeding, cramping, pulling or dizziness. Is your belly getting in the way of your movement?  Are you experiencing an increased outward display of pressure (coning) through your midsection?

-Does the activity I am considering support a well fed athlete? 

Think extreme endurance races where there is limited availability to food and water and sports where you are expected to cut weight to stay in a certain weight class such as wrestling, powerlifting and weightlifting.  Staying well nourished and hydrated is so important for both baby and mama during pregnancy, consider moving up a weight class, or opting for a race with adequate food and water support.  

Additionally, here are some facts to consider (again, this list is not exhaustive): 

-Pregnancy is a phase of life, I can return to full fitness postpartum if I choose

This is not the only time in my life I have to be fit and compete.  There will be many opportunities for me postpartum

-If I have a medical reason not to compete it is ok to sit it out this time, I have the rest of my life to compete and push myself

Going against the advice of a health care professional in a high risk pregnancy is not advised.  However, if you are unsure about the advice you are being given, feel free to ask why and for a second opinion if desired.  

-High impact, overextension and breath holding activities place a high demand on the core and pelvic floor which are already experiencing a great deal of stress during pregnancy.

Try to compete in a way that does not create extra stress on the core or pelvic floor or work closely in conjunction with a pelvic floor physical therapist to reduce impact on those structures

Competing is a fun way to stay involved in your sport and community and for some professional athletes is part of their job.  Deciding whether or not to compete while pregnant can be a difficult decision.  While competing while pregnant is fine for some women, that does not mean is it ok for every woman.  It is not just an easy “yes” or “no” as there are multiple facets to consider.  However, the questions and facts listed above are a great way to help you decide.  Take your time deciding, discuss these questions and facts with a trusted, well educated coach and make that decision mama!  You got this!  

*If you are unsure how to modify movements during pregnancy The MINT Prjct has a great free  FREE Movement Modification Guide PDF on their website.  If you would like to follow a lifting and fitness program specifically written for pregnant women in their 2nd and 3rd trimester check out The MINT Prjct Trimester 2 & 3 Program ***. 

Check out the MINT Prjct’s programs and use code “GIRLS10” to get 10% off any program!