Before I found out I was pregnant, I had been training as a powerlifter since I was around 16. I started by using my dads home weights set up, then I got a commercial gym membership before finally joining a real powerlifting/bodybuilding gym.
Squatting during comp prep
I competed in March 2018 at the South East winter divisional. After the competition I decided to prep for another max test around the end of May…I then found out I was pregnant on the 27.05.18. Little did i know i had actually maxed out all my lifts at 4 weeks pregnant…Oops. (safe to say I didn’t get the numbers I had hoped for…I was rather confused at the time as to why my strength wasn’t where it should be)
As soon as I found out I was pregnant I knew my training was something I was going to continue right to the end. Not only because I NEED to throw some iron around for my mental sanity, but because I knew it was best for my body and my health.
Unsurprisingly, everyone had something to say about this. As soon as people find out you’re pregnant it’s like everything you do is suddenly up for debate. (A note to anyone passing judgement on a pregnant woman; it’s their body, their baby and their choices.) I did my research, I spoke to people and I listened to my body. I switched up my training to a more bodybuilding style format, while ensuring to start with one of the main lifts (squat, bench, deadlift) each session. This way I was creating greater hypertrophy while maintaining my strength and technique in powerlifting.
Deadlifting 75% of my comp max at 35 weeks
Here’s the shocker…I actually made strength GAINS in pregnancy. My strength on the main lifts dropped slightly, but in all other movements it either increased or stayed the same. Alongside this I also took cardio more seriously in pregnancy (everyone knows powerlifters are pretty lazy really) and I greatly improved my cardiovascular fitness.
Something else I decided to work on was unilateral strength, to help with balance and overall function. So I added in things like weighted step ups, single arm dumbbell press and pistol squats. Along side this I worked on my pelvic floor and did movements to engage my deep core muscles to help with diastasis recti. (I am by no means a health professional or PT, so I simply did what worked for me and what I thought was best given my research)
All in all I stuck to weight training 4 times a week, walking a 4 mile round trip to the gym and adding cardio into my sessions right until the end of my pregnancy. I had a completely natural birth, which was very fast (24 hours from the very first twinge to holding my baby), and made an 8Ib4oz baby boy (trust me that’s a fairly big baby).
The key to training in pregnancy is to adapt, yes some things you wont be able to do for a while but that doesn’t mean you have to stop. Trust your instincts, your body will tell you if you shouldn’t do a particular movement.
I am beyond excited to be starting training postpartum and working my way back to the platform, I have so many fitness goals for the next few years so watch this space. Postpartum fitness blog post coming soon…