Strong Mama: Lifting Through Pregnancy

By Anna Duyckinck

When we found out we were pregnant in 2023, it was a mix of excitement, nervousness, and a whole lot of unknowns. For those who know me, sitting still isn’t exactly my thing. I immediately wondered: Will I be able to stay active? Ride my bike? Lift weights? And most importantly, how can I do it all while keeping both baby and mama safe?

Before pregnancy, my regular fitness routine included four intense HIIT sessions a week, plus 3–4 mountain or gravel bike rides after work and on weekends. Staying active has always been a huge part of my life, so naturally, I wanted to keep up that energy while pregnant.

But adjusting to how your body changes and slows down during pregnancy was a mental shift. It was tough at first—especially as someone who’s pretty competitive with myself when it comes to lifting weights. I had to learn how to ease up, take it slow, and listen to my body while still prioritizing my baby’s safety. I turned to other badass moms who had lifted weights and stayed active during pregnancy, and they shared valuable advice on how to safely maintain my workout routine.

Finding Balance

In the first trimester, I was more tired than usual, but I could still manage most of the movements I had been doing. It was in the second trimester when things got a little trickier. I had to be more cautious about lying on my back for extended periods, and my heart rate seemed to rise faster. I became more aware of the importance of maintaining perfect form (which, let’s be honest, is always crucial when weightlifting).

Learning to Listen to My Body

As I read more and became more comfortable with the changes in my body, it became clear: we women know our bodies. I know my body. Soon enough, I was able to trust my instincts and make smart choices about what I could do and what needed to be adjusted. Over time, my confidence grew stronger. It was empowering to realize that I could stay strong and active throughout my entire pregnancy—something I wasn’t quite sure about in the beginning. I recognize that pregnancy looks different for everyone, and I don’t take my own experience lightly.

I’m so grateful for my gym and my coaches, who were there for me every step of the way. They provided modifications when necessary, and the support from fellow gym-goers kept me motivated—high fives and encouragement all along the way. It was truly a community effort.

For me, lifting weights is deeply rewarding. It’s humbling and challenging, but it’s also about the progress to small victories and that definitely draws me in. The ability to keep lifting and maintain strength while pregnant was an experience I’ll never forget. I was able to safely lift and ride my bike throughout most of my pregnancy. I’m proud of what my body accomplished, and I'm deeply grateful for the physical, mental, and emotional strength it has given me.

What Helped Me Stay Active During Pregnancy

• Whatever exercise or activity you were accustomed to before pregnancy, your body is familiar with it—and you can continue doing it during pregnancy as long as you’re feeling good. Knowing that my body was already conditioned to movements like lifting, sprinting, and fast intervals was incredibly reassuring.
• Pregnancy is like an endurance race: some days you have more energy than others, but the goal is to stay consistent.
• Over time, modifications were necessary. I started with box jumps, then switched to step-ups and lowered the box height—still moving, just adjusting.
• I typically worked out at 5:30 AM, but if I needed rest, I’d listen to my body and work out later when I felt energized.
• Electrolytes were crucial—LMNT was a game-changer for staying hydrated.
• If a weightlifting movement felt off, I’d modify it immediately. There are always alternative exercises to target the same muscle.
• I also kept an eye on my heart rate, taking deep breaths and pacing myself.
• And most importantly, any movement while creating a human is a win.

Second Round

Two years later, and I’m pregnant again—except this time with twins! It’s definitely been a different journey. I’m grateful I kept up with weightlifting in the year leading up to getting pregnant, but this time around, I’ve definitely slowed down. I’m still lifting—just not as often. Plus, I now have a toddler who weighs a solid 30 lbs, so when I’m not lifting a dumbbell, a medicine ball, or a barbell, I’m lifting my little guy.

Pregnancy with twins is a whole new ballgame. Honestly, it’s been one of the hardest things I’ve ever done. My first trimester with Baby #1 was a breeze compared to this one—nausea, chills, vomiting, food aversions, crashing at 7 PM, and zero energy. Self-compassion and the need to slow down took on a whole new meaning. If I couldn’t hit the gym or bike, my goal was to walk 10,000 steps—though that wasn’t always achievable in the first trimester. On top of that, I’m working full-time and caring for my toddler... it was overwhelming.

Around 16–17 weeks, things started to shift. The tough symptoms eased up, and though I still had the constant need for sleep, I became more functional. I had the energy to lift weights more, walk daily, play actively with my toddler, and ride my bike outdoors up until 20 weeks. Then I noticed my belly growing much faster than last time! The saying “Comparison is the thief of joy” really rings true—I couldn’t compare this pregnancy to my last. These were two completely different experiences.

I started embracing this pregnancy and stopped comparing it to the first. I focused on enjoying the energy I had, going to the gym when I could, and soaking in time with my first baby before our family becomes a family of five. I reminded myself that I will get back on my mountain bike and hit the trails again one day. In the meantime, smaller hikes satisfied my outdoor cravings, and I was grateful just to get out there. Enjoying any movement was rewarding.

What Supported Me Mentally and Physically This Time

• My confidence in how to lift weights and what works for me while pregnant had a solid foundation, and I’ve really been able to lean into that.
• Twin pregnancies cause your heart rate to go up so much faster—it’s wild! Pacing myself was key.
• Having a Garmin definitely helps show me that I’m still moving my body, even if I’m not actively doing a specific workout.
• Modifications are a must, especially keeping in mind my body takes longer to recover the next day.
• I try to keep up with protein because I feel my best when I do.
• Lastly, I can’t stress it enough: self-compassion is crucial. My body is doing incredible work, and pregnancy is just a season. Go with the flow!

I’m almost 26 weeks—feeling huge, but thankfully only about 3 months to go. With twins, there are so many unknowns, but I’m doing my best to stay healthy, rest when I need to, and stay as active as my body allows. We’re navigating all the changes that come with expecting two babies, and honestly, this is just part one of the journey. I’m continuously learning to embrace it one step at a time—and that’s just part of motherhood.

Disclaimer: The experiences shared here are personal and not medical advice. Every body and every pregnancy is different. Please consult your healthcare provider before beginning or continuing any physical activity while pregnant. We encourage you to listen to your body and do what feels right for you.