Why (And How) Moms Should Train

Becoming a mom is a full-on athletic event – between the changes to your body and keeping up with a child 24/7, you’re basically going through Olympic-level training. (No wonder you’re exhausted!) Think about how much it takes just to go to the park for a few hours. You’re wrangling the stroller, carseat, diaper bag, and baby into the car, then out of the car, then walking or playing until they get tired out, then doing it all over again. That’s a lot of lifting, carrying, and bending over. It makes sense that new moms often struggle with chronic pain, fatigue, and even injuries from overexertion.

So how do you prevent that? The answer is simple – like any athlete, you have to train. Strength training is an especially important aspect of any mom’s workout routine. The stronger you are, the easier “mom activities” get – whether it’s lugging around a heavy diaper bag, squatting down to pick up toys, or even just staying awake! Your body is more metabolically active, reducing fatigue; your joints are more stable, preventing injury; and you’ll be using the right muscles (“proper form”), preventing chronic pain and other issues. But even with all those benefits, there are lots of myths floating around about exercise before, during, and after pregnancy that stop people from working out. Let’s walk through a few of them so that you can become the best, fittest, strongest mom you can be.

1. Pre-Pregnancy

Exercise is essential for preparing for pregnancy. Once you’re pregnant, your heart will need to pump 50% more volume than normal, and your body (especially your back and hips) will be supporting 25 to 35 extra pounds – mostly made up of extra fluids and tissues keeping the baby healthy. It also reduces stress, helps you maintain a healthy weight, and may modulate important reproductive hormones while you’re trying to conceive.

Many people focus on aerobic exercise pre-pregnancy, but strength training is important too! Stronger muscles will help to support that extra weight as your baby grows, reducing common complaints such as back pain. Some research even suggests that pre-pregnancy exercise focused on core muscles can reduce the risk of diastasis recti (the separation of the abdominal muscles, a common issue during pregnancy) by as much as 35%.

Myth: Exercise can make conception harder by putting too much stress on the body.

Fact: Moderate exercise (a daily walk, or 30-minute strength training session) can actually improve your chances of conception – it supports regular ovulation, regulates hormones, and improves blood flow to your reproductive organs. It is true that extremely intense exercise protocols (5+ hours of vigorous activity per week) can have negative effects on fertility by throwing off your cycle, which is why it’s important to start slow and check in with your OB-GYN.

2. During Pregnancy

Myth: If you don’t usually exercise, you shouldn’t start while pregnant.

Fact: Pregnancy is an ideal time to start working out, because you’re under close supervision by your OB-GYN and medical team. Experts recommend 150 minutes of moderate exercise per week for pregnant women, spread out over a few days. Women who exercise regularly during pregnancy have a lower risk of complications such as preeclampsia, gestational diabetes, and high blood pressure. (Of course, get the green light from your doctor before starting any new activity!)

Dr. Eziamaka Obunadike, a sports medicine doctor with a special focus on women’s musculoskeletal health, recommends including resistance training in your workout routine during pregnancy – she suggests about two days a week. “Pregnancy is a major musculoskeletal event,” Dr. Obunadike says. “The fitter one is going into pregnancy, the faster they can likely recover. Maintaining or starting exercise during pregnancy can also help to speed up recovery.”

Strength training can also help you prepare for labor by increasing your endurance, strengthening your core, and improving breath control. You’ll be ready for those Lamaze classes in no time!

3. Immediately Postpartum

Myth: Taking time to work out when you have a newborn to care for is selfish.

Fact: It’s actually great for you and your baby. Exercise can boost your energy levels, fight postpartum depression, and improve sleep quality, allowing you to be a more active and attentive mom. Not to mention that it reduces the risk of deep vein thrombosis, a common postpartum issue, and supports hormone regulation, helping your body return to balance after pregnancy.

It’s important to incorporate strength training, especially core training, into your postpartum routine. Pregnancy and childbirth stretch the abdominal and pelvic floor muscles, weakening them. This can lead to issues such as prolapse and urinary incontinence, as well as back pain as your back muscles pick up the slack from your weak core.

Another less-discussed issue for new moms is chronic musculoskeletal pain. Firstly, the hormone relaxin is released during childbirth, allowing muscles, ligaments, and joints to relax and become more flexible. But this can lead to joint instability and pain after birth. Strengthening the muscles around the joints re-stabilizes them, giving them more support. New moms can also experience pain from posture and balance issues – we’re often used to picking up and holding a baby with our dominant arm, balancing them on that hip, or holding them on that side while breastfeeding. This can even throw our body off balance over time, causing chronic pain. All of these issues can be helped by strength training, which literally trains the muscles back into proper form.

4. Early Childhood

If pregnancy is a marathon, motherhood is a never-ending triathlon. Whether you’re playing tag with your child or unloading a stroller from the car, it requires some serious stamina. Strength training is especially important for moms. Consider the following reasons moms should train from Justine Lallman, PT, DPT at CHI Health:

“The Ever-Growing Child: That cute 10-pound newborn quickly becomes a 25-pound toddler, then a 40-pound preschooler you’re still lifting, carrying, and bending over to tend to. Your body needs to be continuously adapting to these increasing loads.
Preventing Injury: Whether it’s a sudden twist while catching a falling child or repeated bending to pick up toys, a progressively strengthened body is far more capable of handling these dynamic movements without strain or injury. This is especially true for your back and shoulders.
Maintaining Bone Density: Motherhood can sometimes come with nutritional and hormonal shifts. Strength training with overload is a powerful tool to maintain and even improve bone mineral density, reducing your risk of osteoporosis later in life.
Metabolic Health & Energy Levels: More muscle mass means a more efficient metabolism and burning more calories at rest. This translates to better energy levels to keep up with your kids and feel more vibrant throughout your day.
Beyond the “Mom Bod”: Progressive overload empowers you to reclaim your physical identity. It shifts the focus from simply “bouncing back” to actively building a stronger, more capable self. You’ll gain confidence not just in your ability to handle motherhood’s physical demands, but in your overall capacity for growth and challenge.”

5. Later In Life

Of course, motherhood doesn’t just stop as your children get older. You’ll encounter many, many challenges – physical, mental, and emotional. As Sarah Strong, a competitive powerlifter who lifted through her pregnancy, says: “It’s difficult to describe how significant continuing lifting as a mom has been to me. Waiting for my sumo deadlift to break the floor has taught me patience. Grinding through my sticking point on bench has taught me perseverance. And feeling 300 pounds on my back in squats taught me that I can handle anything. Lifting has taught me skills that enable me to be the best parent I can.”

And yes, you should still train after your kids are all grown up. As women age, entering perimenopause or menopause, the hormonal changes in the body can trigger a major drop in muscle mass as well as bone density. Keeping up with your training regimen can help combat the metabolic issues, joint pain, and injury risk that come along with those changes. For more info, check out our blog here.

Kickstart Your Journey to Strength with The Strength Code

If you’re a mom, your life is busy. You need a workout that’s efficient, effective and safe – not something that’s going to sideline you from playtime or make you spend hours in the gym. That’s why Strength Code is the perfect place for you. Our quiet, clean, private studio can be your moment of Zen amidst the mom chaos. Sessions take just 30 minutes, and are guided 1:1 by a Certified Strength Specialist.

At The Strength Code, we are dedicated to revolutionizing your fitness experience with our personalized high-intensity low-impact training programs designed specifically to build muscle and enhance overall health without stressing your joints. With our exclusive introductory offer, you can jumpstart your transformation with two tailored training sessions, a comprehensive one-on-one fitness consultation, and a detailed body composition analysis—all for just $50.

Whether you’ve heard about us through friends or found us while searching for a trusted fitness partner, we’re excited to show you what makes The Strength Code unique. Don’t miss this opportunity to begin reshaping your fitness path with our expert trainers who are committed to your health and strength. Visit us at The Strength Code today, and take the first step towards a stronger, healthier you.

https://www.emoryhealthcare.org/stories/womens-health/strong-moms-the-importance-of-exercise-before-during-and-after-pregnancy

https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

https://blogs.chihealth.com/strength-training-for-moms

https://northatlanta.fit4mom.com/blog/5-benefits-of-strength-training-for-moms

http://stlouismom.com/health-and-wellness/5-reasons-why-strength-training-is-a-game-changer-for-moms/

https://www.geteastiefit.com/strong-as-a-mother-the-benefits-of-exercise-for-moms

https://therackapc.com/why-every-mom-should-strength-train-after-having-children/

https://www.acog.org/womens-health/faqs/exercise-after-pregnancy

https://repfitness.com/blogs/lifestyle/moms-who-lift-training-after-you-have-a-baby

https://shop.miracare.com/blogs/resources/pre-pregnancy-workouts?srsltid=AfmBOoopW4K-ZdqlamuzS94rs3wzzxs2Lqi4cO6LKQTh52gl7e3IsX0s

https://www.whattoexpect.com/getting-pregnant/health-and-wellness/safeguard-your-health/exercise-before-pregnancy.aspx

https://www.nytimes.com/2023/11/01/well/move/pregnancy-workouts-exercise.html