Why Staying Active During Pregnancy & Postpartum is So Helpful!
There must be something in the water in Contra Costa County, because I have been meeting sooo many ladies who are pregnant or who recently gave birth! So let’s cut to the chase: growing a tiny human (and then keeping up with them afterward) is hard work. But here’s some good news: staying active during pregnancy and adding a trained pro to your support team, can turn what feels like a slog into an empowering journey!
Pregnancy Power-Ups: Strength Training Works Wonders
Science says strength training is beneficial during pregnancy:
A study of 1,581 pregnant women showed that moderate, trimester‑adjusted strength sessions (2–3×/week) delivered sleep, energy, mood and pain‑reduction benefits: with zero adverse outcomes!
Observational research shows that staying active lowers rates of gestational diabetes, cesarean birth, preterm labor, excessive weight gain, and hypertensive disorders.
Resistance and core-strength work can help ease back pain, support posture, and protect against diastasis and pelvic floor issues. (can help during delivery)
Your Mental Health (And Baby’s Too!)
Your trainer doesn’t just keep you lifting; they help you lift your mood and resilience, too!
Exercise is a potent shield against prenatal and postpartum depression according to the American College of Obstetricians and Gynecologists (ACOG).
Mayo Clinic suggests that it improves sleep, reduces fatigue, stabilizes mood and hormones. Helping you or that little one who insists on 3 am dance parties!
Warning Signs: Knowing When to Pause
Even the strongest mama needs to check in. Dial it back (and call your doctor) if you experience:
Vaginal bleeding or fluid leakage
Dizziness, faintness, or headache
Chest pain, palpitations, or shortness of breath
Regular contractions, calf swelling or pain, pelvic/back pain
Noticeable decrease in your baby’s movement
If something feels off, treat it seriously. Your trainer at Break Free Fitness will help you “listen to your body,” modify exercises, and escalate concerns.
Postpartum: When & How to Restart
The classic medical checkpoint? Your six-week postpartum visit. That’s often the go‑ahead to hit some higher-intensity work again, assuming all is well.
In the early postpartum weeks, your trainer can help with gentle core and pelvic floor rehab, watching for separation (diastasis) or weakness and staying aligned with PT recommendations.
At this stage its important to listen to your body and let your trainer know how you’re feeling. This isn’t an excuse to get out of the workout, but you need to be honest with yourself and with your trainer.
The Whole‑Family Bonus
When mom is strong, everyone benefits:
You bounce back faster, feel less pain, and regain energy sooner.
Your little one gets better in-utero blood flow and, potentially, early benefits in memory and cognition.
Your partner (and kids now or future ones) see a model of resilience and self‑care as the normal family groove.
Taking care of you is just as important as taking care of our kids. We need to take care of our mental health so we can be the best mom we can be!
Plus, what mom does influences the next generation: fitness habits now mean kids grow up thinking moving is normal, not optional
Conclusion
I know it sounds cliché, but staying active through pregnancy or postpartum is about more than just physical strength: it’s about mental strength, smoother recovery, and modeling health for the next generation. A private or semi-private trainer (like our women’s specialist trainers at Break Free Fitness) tuned into your trimester (or postpartum phase), can act like a co‑pilot, keeping fitness safe, smart, and sustainable.
You’ve got this! One session at a time!
If you’re currently pregnant or recently postpartum and interested in getting started with strength training with me, Coach Bri, text me at (925) 605-6009 and we can discuss a plan that works for YOU! Break Free! We’re with you!
