When it comes to exercising during pregnancy, you may wonder what’s better for me and my baby: cardio or strength training? With so much conflicting advice out there, it can be tough to decide which path to take.

Well, I’ll tell ya – it’s whichever one you like the most, find enjoyable, feel safe doing, and can stick with!! 

For a more science-y, professional answer….research suggests that there’s really no clear winner between cardio and weight training.  Each has it’s own benefits, and you’ll reap the most reward by combining the two.

Here’s a quick overview of each, then I’ll break them down a bit more.

Strength Training* During Pregnancy

Muscular Support and Stability: Research supports that strength training enhances muscular support for joints and improves posture, which is crucial as your body’s center of gravity shifts with your growing belly

Lower Risk of Injury: Strength training reduces your risk of common musculoskeletal issues like lower back pain and can even help reduce the severity of diastasis recti (abdominal muscle separation)

Enhanced Recovery Postpartum: Strength training helps maintain muscle mass and strength during pregnancy, leading to faster and easier postpartum recovery

*Strength training can use dumbbells. Kettlebells, resistance bands, your body weight (Pilates, yoga), and more!

The Best Approach: A Combination

Research from the American College of Obstetricians and Gynecologists (ACOG) recommends a blend of both aerobic and resistance training exercises during pregnancy, aiming for at least 150 minutes of moderate-intensity exercise per week. Combining both forms:

• Increases your overall fitness levels,
• Enhances your flexibility and balance,
• Provides a well-rounded approach to muscle and cardiovascular health

While a combo may be the “best,” it may not be realistic and/or you may just hate one option.  Just keepin it real!  🤷🏻‍♀️

Your goal should be staying active, healthy, and strong throughout your pregnancy journey, whatever that looks like for you.

Let’s dive into more specific benefits of each to help you decide if you want to keep your heart pumping, build strength, or find a balance between the two!

10 Benefits of Cardio for Pregnant Moms

1. Improved Cardiovascular Health: Cardio strengthens the heart and improves circulation, ensuring that both you and baby receive optimal oxygen and nutrient delivery
2. Better Mood and Reduced Stress: Aerobic exercise boosts endorphin levels, helping to combat pregnancy-related mood swings, stress, and anxiety
3. Healthy Weight Management: Cardio helps maintain a healthy weight gain during pregnancy, reducing the risk of complications such as gestational diabetes
4. Increased Energy Levels: Regular aerobic activity boosts overall energy, making it easier to handle daily tasks and reduce fatigue
5. Reduced Risk of Pregnancy Complications: Consistent cardio can lower the risk of complications like preeclampsia and gestational hypertension
6. Improved Sleep: Cardio helps regulate sleep patterns, making it easier to fall asleep and stay asleep
7. Easier Labor and Delivery: A strong cardiovascular system can contribute to greater endurance, making labor and delivery less exhausting
8. Enhanced Breathing Efficiency: Cardio strengthens the lungs and improves breathing capacity, making it easier to manage breathlessness often experienced during pregnancy
9. Reduced Bloating and Swelling: Movement improves blood flow and lymphatic drainage, reducing water retention and the discomfort of swollen feet and ankles
10. Improved Digestion: Aerobic exercise stimulates digestion and may help alleviate common pregnancy issues like constipation

10 Benefits of Strength Training for Pregnant Moms

1. Increased Muscular Strength: Weight training builds strength, making it easier to carry the growing baby, push during labor, and recover postpartum
2. Enhanced Posture and Reduced Back Pain: Strengthening the core, back, and shoulder muscles helps support the growing belly, reducing strain on the lower back
3. Improved Joint Stability: Resistance training strengthens the muscles surrounding joints, providing better support and reducing the risk of injury
4. Preparation for Labor and Delivery: Targeted strength training can prepare specific muscle groups, aiding in better control and pushing efficiency during labor
5. Support for Pelvic Floor Muscles: Working the pelvic floor through a full range of motions (just like every other muscle group) helps maintain bladder control and can prevent issues like pelvic organ prolapse
6. Decreased Severity of Diastasis Recti: Proper weight training can help maintain abdominal integrity and potentially reduce the severity of abdominal muscle separation
7. Enhanced Metabolism: Building lean muscle mass increases resting metabolic rate, helping with energy levels and healthy weight gain
8. Improved Bone Density: Resistance training helps maintain and even build bone density, which is particularly important during pregnancy to support maternal bone health
9. Reduced Risk of Muscle Loss: Weight training prevents muscle atrophy during pregnancy, ensuring a quicker return to normal activities postpartum
10. Boosted Confidence and Mental Health: Achieving strength goals during pregnancy can boost self-esteem, combat anxiety, and enhance mental resilience