Pregnancy Training Modifications

Training Q&A [Moderated]
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I’m 18.5 weeks pregnant and starting to develop a baby bump. I’ve been able to train for most of my pregnancy so far (there were a couple days where nausea/fatigue won) but as my belly grows, I’m thinking about how to modify my workouts to accomodate my changing shape. I am wrapping up the 8 week bridge program and recently purchased the program package that has several programs in it.

I’m practicing sumo deadlift already and I’m avoiding barbell rows because I don’t want to miss aim and whack myself in the belly. What can I do instead of barbell rows? Also, I’m anticipating issues with GPP once my belly gets too big, making planking/ab-rolling and possibly the chin-up machine difficult. (I’m 5ft0in tall with short arms so picture T-Rex trying to do pushups).

Also, as I transition away from the bridge, what program do you think would be most helpful for pregnancy/labor support? My guess is endurance GPP, perhaps with strength first?

Although my prenatal care providers have been very supportive of my continued training, they are not very knowledgeable about it. I’ve been cautioned against not letting my heart rate get too high as it can also impact the fetuses heart rate. Is the 65% max recommended for GPP safe?

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You could use something like a machine/cable row, dumbbell row, inverted row, or lat pulldown instead of the barbell row.

I don’t think there is a specific programming approach / design that’s the “most helpful” for pregnancy, however. I would keep your training relatively consistent without drastic changes in the approach for now.

And I’m not aware of evidence to support the concern regarding maternal heart rate.

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Update re: heart rate, from a newly published review:

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Thank so much for the initial response and the update (which I just now caught). This flies in the face of so many recommendations. I was told to avoid hot tubs and hot baths because it could raise my hr and thus fhr. The OB then extrapolated this to apply to training as well. I appreciate having data, thank you!