Pregnant and Powerlifting: Trainer Defies Old Myths About Working Out

Getting to the gym is tough enough — add a baby bump to the mix, and exercise can seem nearly impossible. Many pregnant women struggle to meet recommended exercise guidelines due to outdated myths that suggest working out during pregnancy is risky. However, staying active is more achievable than it appears and can offer significant benefits for both mother and baby.

One of the biggest misconceptions about prenatal exercise is the belief that women are now 'eating for two.' Alissa Mosca, a seasoned trainer, sees it differently. She emphasizes that exercising during pregnancy is about staying healthy for two rather than simply taking in more calories. This shift in mindset helps expecting mothers make better choices for their wellbeing and their baby's health.

Alissa Mosca, a USA Weightlifting coach and Planet Fitness trainer, continues her rigorous workout routine seven months into her first pregnancy. She starts each session with a good stretch followed by high-intensity interval training and strength exercises like squats and pull-ups. Mosca adjusts her weight training to about 60-70% of her pre-pregnancy levels, listening to her body to ensure she stays comfortable and safe.

Staying active during pregnancy has numerous benefits, including improved blood flow to the baby and easier recovery after childbirth. According to the American College of Obstetricians and Gynecologists, regular prenatal exercise can lower the risk of gestational diabetes, preterm birth, preeclampsia, and C-sections. Additionally, maintaining a fitness routine can help prevent postpartum blues and promote overall well-being.

Exercising during pregnancy can alleviate common discomforts such as back pain, constipation, bloating, and swelling. Mosca highlights that staying active helps maintain good sleep and cognitive function, reducing the likelihood of 'mom brain.' Moreover, regular exercise keeps cravings in check and supports mental clarity, making the pregnancy experience more enjoyable.

Experts recommend that expectant mothers with uncomplicated pregnancies aim for at least 150 minutes of moderate aerobic activity each week. This can include walking, lifting light weights, or cycling. Consistency is key, with short daily workouts being more beneficial than long weekly sessions. It's also important to consult with a healthcare provider before starting any new exercise routine to ensure it’s safe for both mother and baby.

Maintaining a fitness routine during pregnancy is a powerful way to nurture both mother and baby. Alissa Mosca's journey demonstrates that with the right approach, staying active can lead to a healthier pregnancy and a smoother postpartum recovery. By prioritizing exercise, expecting mothers can set a foundation for a lifetime of healthy habits for their families.