Before getting pregnant, I prepared my body in several deliberate ways. I adjusted my daily supplements and focused on building lean muscle through strength training to better support the changes pregnancy brings and the physical demands of childbirth.
Anticipating major physical shifts and the intense effort of labor, I prioritized preparation. For more on prenatal strength training, see my post: 9 Reasons Why Strength Training Is Beneficial During Pregnancy.
Why It’s Important to Maintain Lean Muscle Mass During Pregnancy
- Physical resilience. Maintaining strength helped me stay confident and reduced the likelihood of common pregnancy-related issues like back pain and joint discomfort, lowering my risk of injury as my body changed.
- Stamina and endurance. Building lean muscle before and preserving it during pregnancy supports endurance and can make labor feel less physically overwhelming.
- Healthy weight management. Everyone’s weight journey is different. For me, focusing on health rather than a specific weight goal was key. Lean muscle increases metabolic rate, and prioritizing muscle and balanced nutrition supports both maternal and fetal health while helping reduce risks like hypertension and gestational diabetes.
- Recovery. Strong muscles going into and through pregnancy can speed postpartum recovery. Those early days after birth are intense; knowing I’d prepared physically boosted my confidence and helped me care for myself and my baby.
How I Maintained Lean Muscle Mass During Pregnancy
My approach mirrored my pre-pregnancy routine: consistent strength training plus prioritizing protein intake.
While pregnant, I followed the GOOD // SWEAT Strength Level Up program, modifying exercises as my body changed. The program focuses on full-body strength with a rotating weekly split, which helps muscles adapt and grow. Each week I emphasized proper form and sustainable intensity—avoiding breathlessness or soreness from lifting too heavy. Consistency was the most important factor: I aimed to work every major muscle group weekly and incorporated breathing and stretching into each session.
Food aversions were minimal for me. In the first trimester I had a brief period when meat didn’t appeal, but it passed and I was largely able to eat as I had before pregnancy. Protein is particularly important for pregnant and postpartum women; I targeted 100+ grams per day to support muscle maintenance and overall health. For details on how I reached my protein goal, see: What I Eat In A Day (100+ Grams Protein).
Looking for more pregnancy nutrition posts?
Below are a few posts I wrote about nutrition and recovery during pregnancy and postpartum:
The 5 Main Food Groups I’m Prioritizing While Pregnant
The Postpartum Superfood I Love As An RD
3 Day High-Protein Meal Plan