Workouts in the Third Trimester of Pregnancy

32 weeks! Enjoying some great workouts in my third trimester of pregnancy!

32 weeks! Enjoying some great workouts in my third trimester of pregnancy!

Is it safe to exercise in the third trimester of pregnancy? What workouts are appropriate? These are questions that I get often from my clients. And I’m here to tell you — it’s absolutely safe to exercise in your third trimester of pregnancy. Here is a break down of my workouts this past week (I am currently 32 weeks pregnant). Please keep in mind that I am in exceptional shape and maintained a very vigorous workout schedule pre-pregnancy.

  • Day 1: 6 miles of running with clients, cardio machines, free weights, and pilates
  • Day 2: 3.25 miles of running/walking
  • Day 3: 3 hours of cardio machines, running, and pilates with clients
  • Day 4: Rest
  • Day 5: 1 hour of plyos with a client
  • Day 6: 6 hours of running, cardio machines, and lifting with clients
  • Day 7: Rest
Resting today so I am fresh for my half-marathon this weekend!

Resting today so I am fresh for my half-marathon this weekend!

This weekend I am running the Cincinnati Flying Pig Half Marathon with three of my gym clients. I am SO excited! I certainly won’t be breaking any records, but I plan to finish the 13.1 miles with style (we might purchase some pig noses and tails for the race). I even thought about turning my preggy belly into a little pig face and seeing how many stares I get. HA, just kidding.

Here are some important items to note as you continue working out through your third trimester or pregnancy:

  • Consult with your doctor about working out in the third trimester of pregnancy. My doctor is very supportive of my workouts and intensity level and has not given me any restrictions. She is fully aware that I am running a half marathon this weekend and is really excited to see me for my prenatal appointment on Monday and hear how it went.
  • Listen to your body: If you experience any red flags (cramping, bleeding, shortness of breath, etc) … immediately stop your workout and consult your doctor if necessary. 
  • You will almost definitely have to scale back the intensity of your workouts. I am still working out for the same amount of time as pre-pregnancy, but I have definitely decreased the intensity of my workouts in this trimester.
  • Every pregnancy and every woman is different. Do not compare yourself with me, your pregnant friend, or yourself in a previous third trimester of pregnancy. I am able to do things this pregnancy that I was not able to do when I was pregnant with Emma, but I have also had to scale back a few exercises even more than I did with her. (Ex: I am able to run more than I did with her since Baby Boy is sitting higher, but I have had to stop doing lunges as often because it makes my pelvis very sore).

If you have any questions about working out in the third trimester of pregnancy, please let me know! I would be more than happy to give you advice based on my experience and research.

10 thoughts on “Workouts in the Third Trimester of Pregnancy

  1. Colleen says:

    Hope you have fun in Cincinnati – such a great race! 🙂

    I just wrote a post yesterday about workout gear. At 35.5 weeks, people ask how I still do it. I kind of smile and think to myself, how could I not? Love that you are still rocking it!

    • Amanda Tress says:

      I agree! Running is often not possible for women to continue through the third trimester … in fact, I did a LOT of swimming in my third trimester with my first pregnancy 🙂 Great suggestion. Thanks so much!

      • Samora says:

        I remember sdnntiag in BabiesRUs at 6months, knowing I should register, and having to go hide in my car. The noise of all the kids, the overwhelming sense of not having a clue what I need (and the noise did I mention the noise?) I had a big sweaty panic attack in my car. And then I registered online

  2. Kate Newick says:

    Hi congrats on your run! You mentioned running with a belly band or compression band what brand or where would I get one? Thanks!

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