Resistance Training in Pregnancy 5 Feb 2007

By Fitness Expert Nash Jocic

For a majority of people weight training is still rather an opportunistic experience rather than a definite answer to getting and staying in great shape over the long run. Linking weight training to pregnancy is something that even top medical authorities and obstetricians haven’t contemplated yet. But, knowing that resistance training is the safest, most effective and most controlled physical activity available to men and women, I never had a single doubt that this kind of training would be very beneficial to pregnant women too!

There are many reasons that put resistance training in front of all other types of physical activities. Here are some of them:

Reason number one:  Resistance training is not high impact training like jogging, running or step aerobics and will not cause a high level of vibrations to the foetus and high levels of stress to the mother’s joints, keeping her mobile and injury-free throughout the pregnancy. Mobility in pregnancy is of extreme importance.

Reason number two: Only resistance training will develop afast and efficient metabolism that will keep the mother's essential bodily functions at an optimal level. Optimal digestion of food, assimilation of nutrients and elimination of by-products will guarantee an optimal environment for the development of new life. An efficient metabolism will enable the mother to gain only the necessary weight required for pregnancy, but no more than that. As we all know, unnecessary weight gain often results in post-natal depression and unhappiness at a time when happiness and a feeling of great fulfilment should be dominant feeling accompanying the new arrival.  

Reason number three:  Resistance training will create a higher level of strength, especially in the lower back muscles that are of extreme importance during the later stagse of pregnancy. Resistance training also helps leg muscles and all other muscle groups that will greatly help pregnant women to cope with the extra body weight and continue to live with the same level of mobility as they did before the pregnancy.

Reason number four: Practicing resistance training before and during the pregnancy relates directly to the delivery of the baby itself. The ease of delivery will be directly proportionate to the mother’s muscular and metabolic condition. Poor muscular condition is the most common cause of non-progressive labour, foetal distress and need for emergent C-section.  

The number of reasons why mothers should practice weight training before, during and after the pregnancy just goes on and on, but the bottom line is that there is no safer and more effective physical engagement than resistance training that will deliver optimal physiological functions, beneficial levels of strength and keep the body fat levels in control. These will all benefit the mother in terms of preserving a good quality of life and feeling of well-being before, during and after pregnancy.

I was delighted when my client Marlie Koekenberg walked into the gym one morning with the great news that she was pregnant! I explained to her all about the benefits of weight training together with healthy eating during the pregnancy and was overwhelmed by her instant response:” I’m ready to do whatever it takes in order to secure healthy pregnancy and preserve my shape!”

This is what Marlie wanted to say, believing that her experience may help many others who might be confused about lifestyle issues during and after the pregnancy:

An overhaul of my everyday life style

I had always shied away from resistance training, believing it would make me look heavy. But after 15 years of relentless jogging, aerobics exercises and seeing no significant improvement whatsoever, I decided to give it a go. My aim: to get better proportions and improve my overall body shape.

During my first session my fitness guru Nash Jocic, he taught me that to achieve physical excellence, weight training by itself was not enough. I needed to adapt a healthy eating regime too. His logic was clear to me. From that time on I was training weights three times a week, alternating with a weekly 30 minute treadmill session. My diet saw an increase on protein and green vegetables intake, whereas I cut down on carbohydrates such as bread and pasta. With my dedication and determination the first results showed after a month. I felt great.

Welcome to a new life

Then the pregnancy test came back positive. My husband and I had talked about having children and it had not taken long at all before I got pregnant. Happiness!

Many women, as soon as they find out they’re pregnant, cancel their gym member ship and avoid all strenuous activities over the next 9 months. Me, I was in doubt. Besides that, with my demanding position as business development manager at a large multi-national, travelling once a week abroad, I seriously wondered how to make my pregnancy a success. The response is simple. Pregnancy is a weight lifting exercise in itself. And the stronger your body is, the easier you carry the extra weight. Furthermore, it is said that giving birth equals competing in the Olympics finals. I realised I needed to further build up my strength and endurance.

Upon the advice of my trainer and with the approval of my obstetrician, I continued weight training. We have of course adapted my exercises – to cater to my growing belly - and I have never pushed myself to the limits. Nevertheless I always took care that I see improvements and as such stay motivated. My diet remained the same: fresh vegetables and fruits, lean meats, fish, cottage cheese and healthy oils.

The ultimate pregnancy or just lucky…?

Cravings or morning sickness during my first trimester? The answer is negative. The main reason for not ‘raiding the fridge’, is because my training and diet provided me the eating pattern and emotional stability not to linger for foods I do not need. The much dreaded lower back pain during the last pregnancy trimester? It stayed out. This because every week Nash and I have been dedicating a session to train my back muscles. Tired and feeling worn out during your pregnancy? No way. On the contrary, I have been feeling more energetic and positive each day. Through training I am stronger and thus I feel stronger. So… when people say ‘I have just been lucky’ not having had any pregnancy problems, you and I know better.

Being at the end of my pregnancy now, I really look forward toward the arrival of our little one. But the story does not end here. Consistency is key. I will definitely continue with my new life style to give the best food possible to our new baby, to stay as energetic as possible and last but not least to improve my pre-pregnancy shape.

A change in your life style: why not give it a try?

On the 3rd of August 2007 Marlie gave a birth to her healthy baby Max. Labour took only 2 hours and she delivered the baby totally naturally! Very exceptional nowadays, you would agree. Doctors and midwifes where delighted with the whole experience. Resistance training may have helped? I very much think so. I felt very proud helping Marlie throughout heir pregnancy to stay in good shape, strong and high-spirited and achieving this great outcome.

My honest desire is that this individual experience will help other women to fallow Marlie’s footsteps and achieve the same results giving all of us more hope and happiness.