Strength Training: Why it is Important for Moms

Being a mom is a physically demanding job. It is important to stay strong to meet those demands. Whether it is carrying a carseat, lifting the stroller in/out of a vehicle, or chasing kids around a park, being strong will help reduce injury. Physical activity can also provide mental and emotional benefits! 

But let's be honest, for moms, "strength training" often conjures images of quick workouts squeezed in during naptime, focusing on simply "getting it done." While any movement is better than none, to truly thrive in the physical demands of motherhood and beyond, we need to talk about a concept that's often overlooked: progressive overload.

What is Progressive Overload, and Why Do Moms Need It?

Progressive overload means consistently challenging your muscles to do a little bit more than they're used to. This could be increasing the weight you lift, doing more repetitions, adding more sets, decreasing your rest time, or even improving your exercise form. When your muscles are consistently asked to adapt to a new, slightly greater stimulus, they get stronger. Without it, your progress will eventually plateau, and you'll miss out on significant gains.

For moms, progressive overload isn't just about hitting a new PR at the gym; it's about future-proofing your body for the long haul. Consider these scenarios:

• The Ever-Growing Child: That cute 10-pound newborn quickly becomes a 25-pound toddler, then a 40-pound preschooler you're still lifting, carrying, and bending over to tend to. Your body needs to be continuously adapting to these increasing loads.
• Preventing Injury: Whether it's a sudden twist while catching a falling child or repeated bending to pick up toys, a progressively strengthened body is far more capable of handling these dynamic movements without strain or injury. This is especially true for your back and shoulders.
• Maintaining Bone Density: Motherhood can sometimes come with nutritional and hormonal shifts. Strength training with overload is a powerful tool to maintain and even improve bone mineral density, reducing your risk of osteoporosis later in life.
• Metabolic Health & Energy Levels: More muscle mass means a more efficient metabolism and burning more calories at rest. This translates to better energy levels to keep up with your kids and feel more vibrant throughout your day.
• Beyond the "Mom Bod": Progressive overload empowers you to reclaim your physical identity. It shifts the focus from simply "bouncing back" to actively building a stronger, more capable self. You'll gain confidence not just in your ability to handle motherhood's physical demands, but in your overall capacity for growth and challenge.

The Pelvic Floor and Core: Your Foundation for Overload

This is where the magic of integrating PFPT comes in. You can't effectively and safely progressively overload your body if your core and pelvic floor — your foundational support system — aren't functioning optimally.

Imagine trying to build a skyscraper on a shaky foundation. That's what it's like to lift heavier weights or perform more reps without a strong, responsive pelvic floor and core. A dysfunctional core can lead to:

• Increased risk of prolapse: Pushing or straining with compromised core support can put undue pressure on your pelvic organs.
• Urinary leakage (incontinence): The very act of lifting or jumping can exacerbate symptoms if your pelvic floor isn't strong enough to manage intra-abdominal pressure.
• Back pain: A weak core often means your back muscles pick up the slack, leading to chronic pain.
• Reduced force output: You simply won't be as strong as you could be if your core isn't providing stable support.

As a Pelvic Floor Physical Therapist, I work with moms to ensure that their "inner core" (which includes the diaphragm, pelvic floor, transverse abdominis, and multifidus muscles) is coordinated and strong. This provides the stable base you need to safely and effectively increase your strength with progressive overload. We learn how to brace properly, manage intra-abdominal pressure, and address any pelvic floor limitations so you can lift, carry, and jump with confidence, without fear of symptoms.

Ready to Get Stronger, Smarter, and Safer?

Progressive overload might sound intimidating, but it's a gradual, intelligent approach to building true strength. It's about listening to your body, understanding your limits, and then gently pushing past them, day by day, week by week. Have patience with your body. Exercising may look different than it did prior to having a family. Everyone's journey is different and some physical activity is always better than none! When combined with a mindful approach to your pelvic floor and core health, you're not just getting stronger for your kids; you're building a more robust, capable, and confident you.

Don't settle for just "getting by." Let's work together to make you the strongest, most resilient mom you can be.

Pelvic floor physical therapy is a great treatment option with minimal side effects for the symptoms listed above. Here you can learn stretches, exercises, relaxation techniques, and improve toileting mechanics. We can coordinate the best care team for you. You can also reach out to our Pelvic Health Navigator at (402) 717-7358 or visit our website.