There has been a significant rise in female participation in crossfit over the past decade, thus increasing the chance that a portion of athletes will at some point experience pregnancy. In our Boulder Physical Therapy and Lafayette Physical Therapy clinics we frequently treat patients looking to stay active during and after their pregnancies. Traditionally, high levels of strength training have been discouraged in our pregnant population, though only due to lack of evidence and fear. New evidence is emerging and suggesting that people who continue to participate in their pre-pregnancy levels of weight training during pregnancy are demonstrating improved pregnancy, delivery, and postpartum outcomes than their counterparts who do not. Though the evidence is suggesting to continue with strength training during pregnancy, it’s important to keep in mind that the body changes significantly during pregnancy and modifying or scaling may be necessary for some movements.
Considerations for modification/scaling:
Decreased integrity of anterior core strength
Baby bump altering bar path
Increased pressure on pelvic floor
Ligamentous laxity due to relaxin
History of pelvic, bladder, or bowel dysfunction
Symptoms to suggest modification/scaling:
Pelvic girdle pain (anterior or pubic symphysis, posterior or SI joint)
Pelvic or abdominal pressure
Pelvic heaviness
Low back or hip pain
Rib pain
Coning or doming of the abdomen
Urinary, bowel, or gas incontinence
Examples of modifications:
| Exercise | Modifications |
| Deadlift | Elevated deadlift Suitcase deadlift Kettlebell deadlift Sumo deadlift |
| Squat | Box squat Tempo Dumbbell front rack Bulgarian split squat |
| Doubleunders | Toe taps Kettlebell swing Cardio – row, bike, or ski |
| Row | Decrease range of motion – keep ribs over pelvis Knees out to accommodate belly |
| Burpees | Step versus jump Incline to bench |
| Kettlebell swings | Lighter kettlebell Russian swings Kettlebell deadlift Good mornings |
| Clean | Use dumbbells Hang clean Power clean Deadlift |
| Snatch | Use dumbbells Power snatch Hip snatch |
| Box jumps | Scale height Step ups |
| Pull-ups | Strict pull-up Ring rows Bent over row |
| Handstand push-ups | Strict handstand push-up Seated press with dumbbells Barbell shoulder press |
| Toes-to-bar (or sit ups, GHD sit ups) | Plank Side plank Suitcase, waiters or farmers carry |
The key to strength training during pregnancy is to remember this time is about intention; intent to stay strong, healthy, and moving to provide the best outcomes for yourself and baby. Talk to one of our pelvic health specialists today to learn more about maintaining your strength training program during pregnancy. Click here to schedule an appointment in Boulder or Lafayette today!