The Benefits of Strength Training at Every Stage of Motherhood

Strength training is an essential component of fitness for women at every stage of life, but its benefits are particularly impactful during the prenatal, postnatal, and perimenopausal periods. Whether you’re preparing for birth, recovering from it, or navigating the hormonal shifts that come with menopause, incorporating strength training into your routine can help you feel stronger, more energized, and ready to take on life’s challenges. Let’s dive into why strength training is such a game-changer for women in these stages.

Strength Training in Pregnancy

Pregnancy is a time of significant change—your body is growing a whole human, after all! Strength training can help prepare your body for labor, delivery, and postpartum recovery. Here’s why:

  • Improved Muscular Endurance and Strength: Strength training helps build the endurance needed to support the added weight and physical demands of pregnancy. It strengthens key muscle groups, such as the back, core, and legs, which are critical for maintaining proper posture, reducing the risk of back pain, and supporting the pelvis and spine as the baby grows [Source: American College of Obstetricians and Gynecologists (ACOG)].

  • Reduced Risk of Gestational Diabetes: Regular strength training can help regulate blood sugar levels, which may reduce the risk of developing gestational diabetes. According to a study published in the Journal of Physical Activity and Health, women who engaged in regular resistance training during pregnancy had a significantly lower risk of gestational diabetes compared to those who did not [Source: Journal of Physical Activity and Health].

  • Better Mental Health: Strength training releases endorphins, which are natural mood elevators. Many women find that exercise helps manage stress, anxiety, and mood swings that can come with pregnancy, providing a sense of control and empowerment [Source: Mayo Clinic].

Our FIT4BABY prenatal workouts incorporate cardio, strength conditioning and core balance exercise to help expecting moms to build and maintain the muscle mass they need for labor, delivery, recovery and momlife.

Postpartum Strength Training

After birth, your body continues to go through a recovery process. Strength training can play a crucial role in this period, helping you regain strength and stability while also providing mental and emotional benefits.

  • Enhanced Recovery and Core Strength: Postnatal strength training is particularly effective for rebuilding core strength. Done under the guidance of trained postpartum fitness professionals like your FIT4MOM DC instructors, exercises that focus on the pelvic floor, deep abdominals, and lower back can allow for the healing of diastasis recti (the separation of abdominal muscles that commonly occurs during pregnancy), protect against further injury and prevent pelvic floor dysfunction [Source: National Institutes of Health (NIH)].

  • Improved Bone Density and Muscle Mass: Many new moms experience a temporary loss in bone density, particularly if they are breastfeeding. Strength training has been shown to increase bone density, helping to prevent osteoporosis later in life [Source: Journal of Bone and Mineral Research].

  • Boosted Energy and Reduced Fatigue: Strength training improves overall cardiovascular health and boosts metabolism, helping new moms feel more energetic. It can also help with weight management, which is often a goal for many women after pregnancy [Source: Harvard Health].

Join us for a Stroller Strides workout to see these benefits for yourself.

Strength Training for Perimenopause

Perimenopause, the transitional phase before menopause, brings its own set of challenges, including fluctuating hormones, decreased bone density, and changes in muscle mass. Strength training offers several benefits for women in this stage:

  • Preservation of Muscle Mass and Bone Density: During perimenopause, women experience a decline in estrogen levels, which can lead to a decrease in bone density and muscle mass. Strength training helps counteract these changes by stimulating bone growth and maintaining lean muscle mass, reducing the risk of osteoporosis and fractures [Source: Osteoporosis International].

  • Enhanced Metabolism and Weight Management: As women age, metabolism slows down, and many experience weight gain, particularly around the abdomen. Strength training increases resting metabolic rate (the rate at which your body burns calories while at rest), which can help manage weight and reduce the risk of metabolic diseases [Source: International Journal of Obesity].

  • Improved Mood and Cognitive Function: Strength training has been linked to improved mood, reduced anxiety, and enhanced cognitive function in perimenopausal women. According to a study published in the Journal of Women’s Health, strength training can help alleviate some of the psychological symptoms associated with perimenopause, such as mood swings and anxiety [Source: Journal of Women’s Health].

You'll find strength conditioning work in all of our mom-only classes, but especially in our Boost Pro and Body Ignite workouts. FIT4MOM understands how the needs of moms change over time and we are here to help you find strength in every stage.

Whether you’re navigating pregnancy, recovering postpartum, or managing the changes of perimenopause, strength training can be a powerful ally. From reducing the risk of pregnancy-related conditions and aiding postpartum recovery to preserving bone density and boosting mental well-being during perimenopause, the benefits are clear. Always consult with a healthcare provider before starting any new exercise routine, especially during these critical phases of life.

References:

  • American College of Obstetricians and Gynecologists (ACOG). (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Link
  • Blumenthal, J. A., et al. (2007). "Exercise and Pharmacotherapy in the Treatment of Major Depressive Disorder." Psychosomatic Medicine, 69(7), 587-596.
  • Clapp, J. F. (2008). "Exercise During Pregnancy: A Clinical Update." Clinics in Sports Medicine, 27(2), 303-313.
  • Davenport, M. H., et al. (2018). "Impact of Prenatal Exercise on Both Prenatal and Postpartum Depression: A Systematic Review and Meta-analysis." British Journal of Sports Medicine, 52(21), 1376-1385.
  • Hackney, K. J., et al. (2018). "The Effects of Resistance Training Volume on Strength and Muscle Thickness: A Systematic Review and Meta-Analysis." Sports Medicine, 48(6), 1209-1228.
  • Iannuzzi-Sucich, M., et al. (2002). "Prevalence of Sarcopenia and Predictors of Skeletal Muscle Mass in Healthy, Older Men and Women." Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 57(12), M772-M777.
  • Kohrt, W. M., et al. (2004). "Physical Activity and Bone Health." Medicine and Science in Sports and Exercise, 36(11), 1985-1996.
  • Pelvic Floor First. (2020). "Postnatal Exercise: Strength Training After Pregnancy." Continence Foundation of Australia.
  • Snow-Harter, C., et al. (1992). "Bone Mineral Density, Menopause, and Physical Activity in Older Women." JAMA, 268(9), 1173-1178.