Pregnancy, sport and exercise: A guide for active women

What you need to know

• Yes, you can keep training if your pregnancy is without complications.
• Have conversations with coaches or performance support team
• Adjust your training, including intensity and duration.
• Listen to your body.

Benefits of exercising during pregnancy

Sport and exercise during pregnancy can be safe (in most cases.) 

Here are some benefits of training during pregnancy:

• Reduces risk of high blood pressure and gestational diabetes.
• Helps manage healthy weight gain.
• Improves mental health and sleep.
• Supports faster postpartum recovery.

Did you know? Cutting your training by over 50% in early pregnancy nearly doubles your postpartum injury risk! 

Before you get pregnant

Are you an athlete planning a pregnancy? It’s important to plan early where possible.

Here’s some things to do to support you:

• Speak to your coach, doctor, or support team.
• Seek medical guidance from a sports medicine or women’s health specialist.
• Check contracts or sponsorship agreements for pregnancy/maternity policies.
• Address factors that may affect fertility (e.g., RED-S, low body weight, restricted nutrition, high stress, international travel).
• Start folic acid before conception and for first 12 weeks of pregnancy

Note: Athletes should buy folic acid that have been batch tested by Informed Sport

Resource: NHS – Trying for a baby

Exercising while pregnant

Can you keep training while pregnant? – Yes, if the pregnancy is uncomplicated, most women can continue to exercise. Keeping up your pre-pregnancy activity levels cuts post-partum injury risk by 24%! 

Light to moderate physical activity does not increase miscarriage risk and may even reduce it.

Here’s some things to consider before exercising while pregnant:

1. Self-screen before exercising

Complete the Get Active Questionnaire for Pregnancy.

This tool helps identify any red flags or conditions that should be discussed with a healthcare provider.

2. Adjust your training

Every pregnancy is unique. What works for one woman may not work for another. That means training should be adapted to your individual needs.

Intensity: 

• 60% – 70% heart rate for most women.
• Max 90% heart rate for elite athletes (with monitoring.)
• Duration: Less than 60 minutes per session.
• Exertion: Able to hold a conversation (Aim for level 6 on Modified Borg Scale)

Do:

• Light to moderate weight training
• Pelvic floor contractions
• Listen to your body

Avoid: 

• Contact/collision sports
• High fall risk activities
• Overheating
• Altitude training (unless acclimatised)
• Breath-holding during heavy lifts

Use this Target Heart Rate Calculator to estimate safe heart rate levels.

3. When to stop exercising and seek medical advice

Pregnant women should stop exercising immediately and consult a healthcare professional if you experience any of these symptoms:

• Severe shortness of breath
• Chest pain or palpitations
• Dizziness or fainting
• Vaginal bleeding
• Painful contractions
• Abdominal / Pelvic pain.

Do not exercise if you have:

• Uncontrolled high blood pressure
• Significant heart of lung disease
• Persistent vaginal bleeding
• Multiple pregnancy – twins, triplets or more
• A low-lying placenta - Placenta pervia
• Severe anaemia
• A baby that is smaller than expected - Intrauterine growth restriction (IUGR)
• Cervical weakness / cerclage
• High blood pressure after 20 weeks (pre-eclampsia)

Resource: Physical activity for pregnant women – UK Chief Medical Officer

Adjusting your training for each trimester

As your pregnancy progresses, you should adapt your training to suit your condition.

Here’s a breakdown to help you workout safely:

First trimester:

• Avoid early sessions if you're struggling with morning sickness
• Train when your energy is highest 
• Sleep, rest and recover – extreme fatigue means you may need to shorten or pause your session
• Adjust your nutrition – an additional 90 kcal/day
• Avoid overheating by training at 60%-70% max heart rate
• Wear a well-fitting sports bra and adjust workouts if experiencing breast pain
• Expect an increase of 10-15 bpm in your resting heart rate
• Be open with your emotional health – hormone shifts mean mood changes are normal

Second trimester:

• Take care during balance-based movements – Your ‘baby bump’ can change your centre of gravity
• Expect a shortness of breath – your lung capacity may decrease
• Avoid lying flat on back during workouts after 20 weeks
• Be careful when standing up – light-headedness is possible
• Adjust your nutrition – an additional 290 kcal/day
• Start or continue pelvic floor training – 8-12 reps, three times daily
• Update your sports bra and sportswear as your body changes
• Experience improved mood

Third Trimester:

• Adjust training to avoid overuse – there’s more stress on joints, a reduced stride, and increased heel strike
• Take care when exercising as joints are more unstable due to an increase in ligament looseness.
• Manage back pain by jogging or doing aerobics at least 3 times a week
• Adjust your nutrition – an additional 470 kcal/day
• Try pregnancy and post-natal exercises – The Glow Method or the Mothership Physio offer pregnancy-informed exercise.

Post-partum:

Use a self screening tool Get Active Post-Pregnancy Questionnaire  to help you assess when you are ready to return to exercise/training

• Listen to your body and progress at your own pace - everyone recovers differently.
• Don’t compare yourself to “supermum” media stories — they are not the norm.
• No running before 3 weeks post-birth - running is usually safe from 12 weeks onwards
• Do pelvic floor exercises to strengthen and reduce problems after pregnancy
• Talk to your support network about your mental health
• Always get GP clearance, especially if you’re experiencing complications

Stages of return to training:

1. Return to participation – gentle rehab or training at a lower level than before.
2. Return to sport – back in your sport, but not yet at pre-pregnancy level.
3. Return to performance – training and competing at or above pre-pregnancy level.

If you’re breastfeeding:

• Feed or express before workouts for comfort.
• Wear a supportive sports bra designed for lactating breasts (e.g. PeBe Active).
• Eat and drink enough to recover well and support milk production
• +500 – 600 kcal/day
• + 25g protein/day
• +900ml fluids/day

Breastfeeding does not increase injury risk during exercise.

Resources:
NHS – Post-pregnancy body

Pregnancy loss and miscarriage

• Light to moderate physical activity does not increase miscarriage risk
• Elite athletes: Limited evidence on intense training during the first trimester – seek specialist advice.

If you experience a miscarriage:

• Take time to recover physically and emotionally.
• Ease back into training, only when you feel ready
• Get support from friends, family, teammates, or coaches

Resources

• UK Sport Pregnancy Guidance (Elite athletes on funding)
• Active Pregnancy Foundation (For all women)
• Moving Medicine (For all women)