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Lauren's Tips for Pregnant Athletes

Writer's picture: Lauren StewartLauren Stewart
Amanda stayed fit through her pregnancy in 2021 before Miss Docia joined us in May!
Amanda stayed fit through her pregnancy in 2021 before Miss Docia joined us in May!

As a Pregnancy & Postpartum Athleticism Coach, I am in the business of changing the narrative around exercise for pregnant athletes. Never before have we had so many athletes and fitness enthusiasts who are choosing to get pregnant and then return to their sports and activities after pregnancy - and who want to do it competitively! And alongside that, we have a fitness industry full of misinformation and people who believe they are qualified to coach pregnant and postpartum athletes simply because they themselves have been through it and "know it all."


All athletes deserve quality, informed coaching that considers their entire lifespan of athleticism and the various seasons they will be in - which includes their pregnancy and postpartum phases. And athletes need help deciphering what is fact and fiction when it comes to recommendations for exercise and mentality through these seasons of life. I'd like to be able to say that our doctors have the most up to date knowledge about how to advise P&PP athletes for exercise - but the majority of their information is founded in shoddy research and decades old assumptions that are vastly outdated, incorrect, and sometimes unsafe. There's definitely a gap between medical care and exercise science when it comes to this - and I'm not saying don't listen to your doctor - but I'd like to say, let's dive into that more, and seek help and care from people who have our best interests in mind and keep up to date with the research.


So... What messages do I want all pregnant athletes to know?


Approach Your Fitness Differently During This Season


Right now, this is a time for you to learn more about your changing body, predispositions, and pelvic health and core experiences that can be common during pregnancy and postpartum recovery. As you learn more about these things, you will be empowered to approach your fitness experiences in a nuanced way that allows you to have more intention.


Now is not the time to shoot for achieving personal bests in your sport or for "trying harder" but rather to gain knowledge and shift your approach.


Think of this time as a season - just like a sport - that has different goals from your previous season.


Listen to the Voice that You've Been Trained to Ignore


Especially for those athletes who go all in no matter what the cost, now is the time to challenge that "athlete brain" of yours. If you have to second guess if you should be doing [insert movement name here], you likely already have the answer to that question. And if not, hire a fitness professional who can help you figure out what you can do to modify.


You're probably used to ignoring that little voice that's telling you that it doesn't matter - just keep going. Well, it does matter in this season! It's not about whether you CAN still do [that movement] but rather a matter of if you SHOULD do it right now on behalf of your long-term athlete self - your core, your pelvic health function, and your long-term athletic performance goals.


Your Training Volume Will Decrease - And That's Okay


Throughout your pregnancy, you can expect things to gradually decrease - like your training load, volume, intensity, movements, ranges of motion, frequency of workouts, and more.


Let's let go of the mindset of, "I want to keep maintaining for as long as I can" - this does not align with the real changes happening in your body nor does it align with what we've established as our goal of long-term athletic performance.


Establish that it's perfectly okay for your training to deload over time - in fact, give yourself permission to accept this reality - as you move closer toward the end of your pregnancy and the start of that next season of parenthood.


Acknowledge That It's Hard to See Your Body and Routine Changing


One of the hardest parts for many pregnant athletes is that often this season magnifies any body image struggles, eating disorders, and exercise disorders that some athletes may have had prior to pregnancy. It's okay if these things come back up for you - and the way they resurface, or happen for the first time - may surprise you! It's important to acknowledge them, and then seek support and help to navigate through them during this season.


Just remember, it's a both/and situation. It is both HARD to see your body changing, and your routines change - AND it's worth it!


It is also worth mentioning that it is normal to feel tired, eat differently, and not be as interested in your usual habits or fitness routine as you were before pregnancy. Sometimes, we must accept that reality is different than preference and expectations, and that it will come back eventually. This season is not forever.


Amelie was all smiles exercising throughout her pregnancy in 2024 before Arthur arrived
Amelie was all smiles exercising throughout her pregnancy in 2024 before Arthur arrived

You Are Adaptable


In case your culture has told you otherwise.... YOU ARE NOT FRAGILE.


Also, you are not invincible. [insert hug]


You are an adaptable human who is already perfectly fit for this experience and fit enough to give birth. You are already made for this.


Think about your fitness experiences during pregnancy as training for postpartum recovery, mental health, and long-term athletic performance. Exercising during pregnancy doesn't correlate with easier deliveries, but it will certainly help with YOUR recovery and return to athleticism afterwards.



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