Ask the FBGs: Do I Need to Change My Workouts If I Want to Get Pregnant?

Today we’re featuring an Ask the FBGs post, where readers like you ask the FBGs for advice. Nothing is off limits, although we do prefer that it’s fitness or nutrition related, so send your undying health questions to AsktheFBGs@fitbottomedgirls.comYou just might see them posted on the site in the future! 


Hi FBGs!

I exercise (cardio and strength training) three to five times a week. Should I change my routine to a “pregnancy-friendly” one as soon as I try to get pregnant? Getting pregnant may take time, and I do not want to leave my routine as long as it is safe.

I’m five-foot, four-inches tall and about 140 pounds. I’m planning to lose 10 pounds before start to try to get pregnant. I like exercising at home, so I’m a workout DVD girl. Bob Harper, Jillian MichaelsAmy Dixon and Michelle Dozois are my favorites. So I think I can describe myself as an intermediate/advanced exerciser. On my exercise days, I do 30 minutes of cardio, 30 minutes of strength training and 20 to 30 minutes of yoga to stretch.


Hi Tuba!

In response to your question, we’ve put together a list of helpful posts on pregnancy fitness just for you! Check these out:

In general though, our recommendation is to keep up with what you’re doing and maintain your healthy and fit lifestyle (including eating healthy fats!). If it takes more than a few months to get pregnant, you may want to nix the super high-intensity stuff, as there’s some research that says that it can delay conception in those who are at normal weight. But moderate intensity (anything where you can still talk a sentence or two at a time) is all good!

Exercise can help you to reduce stress and improve blood flow though, which are critical for getting pregnant. Not to mention that once you do get knocked up, you’ll be able to work out more during pregnancy because your body will be used to it. But, of course, talk to your doctor. Every woman is different, so listen to your body and do what feels good!

Let us know once you go from Fit Bottomed Girl to Fit Bottomed Mama, Tuba. Best of luck as you expand your family!

—The FBGs

How about you? Did you change your workout routine at all before trying to get knocked up? —Jenn

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  1. Sara says:

    I had this same question and found that there was very little real research on the subject. What Jenn mentioned about the one study about super hard exercise delaying conception for some is all that I found, so I decided to scale back just to be safe when I started trying to get pregnant, just to be safe.

    I don’t know if it had anything to do with the consequent timing of my pregnancy, but I actually found that it was a nice time to explore some exercise I hadn’t paid as much attention to—more strength training, more walking outside, more yoga—than I’d been doing before. Plus, I felt like when I did become pregnant, I’d already figured out some moderate intensity exercise that I enjoyed and could maintain through pregnancy to replace the harder stuff (kickboxing, tougher workout DVDs, half marathon training) I’d done beforehand. And again, a lot of my “before” stuff probably would be safe during pregnancy, but with my lower energy and growing bump, I find that jogging and yoga is about as much as I like to do anyway. 🙂

    Good luck!

  2. Heather says:

    I now believe it is necessary to scale back workouts to get pregnant. I suffered from several years of unexplained infertility and it wasn’t until I calmed my body down by finding alternative less stressful workouts and acupuncture that I was able to get pregnant. I plan to ramp back up after this pregnancy but will switch it back again when we go for baby #2!

  3. nicole alex says:

    I was married at 32 and immediately tried to get pregnant. When I was unable to conceive I had blood tests for fertility and was told that I had an FSH (follicle stimulating hormone) of 54 and would not be able to have children. Even though the doctors knew that I had been diagnosed with Hashimoto’s thyroiditis since age 25, no one bothered to check my thyroid levels. my TSH was measured at .001. My Synthroid dosage was lowered. a friend advise me to contact a spiritualist who help with fertility with her medicine, i collected her contact an explain my situation to her she prepared for me a herbal medicine which i took as describe I by her. became pregnant very quickly, I had a successful pregnancy. I have my baby august 2014. to get pregnant at age 35 with my 2nd child in september 2016, thank you mama , this is her email contact if you require her help nativeiyabasira@yahoo.com