Pregnant and Still an Athlete: What You Need to Know to Stay Strong and Safe

If you’re an athlete and pregnant, you probably have a million questions and emotions:

💭 “Can I keep training?” 

💭 “Will I lose all my strength and fitness?” 

💭 “What will my teammates and coaches think?” 

💭 “How do I deal with my body changing so much?”

Let’s be clear: Pregnancy is not a weakness. It’s a powerful phase of life. But it changes your body, and you deserve the right information — not myths.

Here’s what every pregnant athlete should know about training, mindset, and staying healthy during pregnancy.

1. Yes, You Can Keep Moving — But It’s Not About Pushing Through

For most women, staying active during pregnancy is healthy — but this is not the time to “prove you’re tough.”

Your body is working overtime already — building a new life! So listen to it like never before.

👉 Golden Rule: If it hurts, stop. If it feels wrong, slow down. If you’re out of breath fast, adjust.

💡 Think: Training for health and well-being, not for PRs or medals.

2. What Training Can Look Like — Simple, Safe Adjustments

✅ Things you can usually keep doing (especially in early pregnancy):

• Strength training (with lighter loads, perfect technique).

• Low-impact cardio (bike, swimming, rowing machine).

• Mobility, yoga, stretching.

• Bodyweight exercises.

  
  

⚠️ Things to adjust or avoid (especially later on):

• No heavy lifting that makes you strain or hold your breath.

• No exercises that hurt the pelvis or cause pressure “down there.”

• No lying flat on your back for long after 12-16 weeks (for some women, it reduces blood flow).

• Be careful with high-impact (running, jumping, sprints) — only if your body feels good and your doctor says okay.

• Contact sports, risks of falls, or hits to the belly — avoid.

  
  

🎯 Tip: Focus on maintaining strength, mobility, and connection to your body — not max effort.

3. Pay Attention to Warning Signs

Stop and get medical advice if you feel: 

🚨 Dizziness, fainting. 

🚨 Chest pain, breathing problems. 

🚨 Severe pelvic or abdominal pain. 

🚨 Bleeding, fluid leaking. 

🚨 Sudden swelling in hands, feet, face.

💡 You know your body as an athlete — trust that voice if something feels off.

4. How to Handle Energy and Motivation Ups & Downs

Some days, you’ll feel like your strong athlete self. Other days, fatigue, nausea, or emotions will hit hard.

✅ Both are normal.

💡 Key message: Pregnancy is a phase where energy changes daily — respect that.

• If you can train, great — but listen to limits.

• If you need to rest, that’s strength too.

⚠️ Pushing through exhaustion doesn’t make you strong — it risks your health and your baby’s.

5. Dealing with Body Image and Identity as an Athlete

As an athlete, you’re used to feeling strong, fast, in control of your body. Pregnancy changes all of that — and that’s not easy.

💭 You might feel:

• Bigger, slower, less “athletic.”

• Out of place in training.

• Frustrated by your limits.

  
  

💡 Reminder:

• Your body is doing something amazing.

• You are still an athlete — you’re just training for something else right now: motherhood.

• You will rebuild strength and performance later — but now, respect the process.

6. What to Say to Coaches and Teammates (If You Want To)

It’s your choice when and if to share. But if you do:

You can say:

• “I’m pregnant. I’m still staying active, but I’ll need to adjust some training.”

• “I’m figuring out what my body can do right now, and I’ll speak up if I need to modify anything.”

If people don’t understand — that’s on them, not you.

7. Support You Deserve (Not Optional!)

You are still an elite athlete — and you deserve elite-level care:

• Doctor/midwife who understands sport.

• Pelvic floor physio to help with core and pelvic health.

• Mental health support (for anxiety, identity, emotions).

• Nutrition advice — because you’re growing a human and need energy!

  
  

💡 Tip: Ask your club or team for access to these — if they don’t offer, start the conversation.

8. Final Words — You Are Still You

✅ You’re still an athlete.

✅ You’re still strong — in a different way. 

✅ You’re still capable — but now you’re also doing the work of creating life. 

✅ You’re not “losing time” — you’re building something greater.

💙 And when you’re ready, you’ll come back — in your time, in your way.

Want a Personal Plan?

If you want, I can create a Pregnancy & Training Guide for Athletes, with week-by-week adjustments and tips. Just let me know!