<- This profile picture of me is from last week at 31 weeks pregnant.

I have been doing Crossfit for 2 years. When I first fell pregnant, I really struggled with nausea and fatigue and found myself only able to make it to the gym 2x a week and I really had to take it easy.

Second trimester was like a surge of energy and I got right back into my workouts. I was on holidays for a month from weeks 12-16, but from week 16 I have been back at Crossfit 5-6x per week. I have actually felt stronger than pre-pregnancy and have seen some of my lifts increase (those not requiring a full squat, that is). I have PRed my strict press, power clean, and deadlift in recent months.

Although there is a LOT of advice around on what pregnant women should and shouldn't do in terms of weightlifting and intense exercise, as a researcher by profession I have invested a good deal of effort in trying to determine what the facts are behind the advice. To summarize the research: your strength training regimen poses NO threat to the fetus. All advice on how women should scale or restrict strength training is based on concern for the risk of injury to mother due to the hormone relaxin loosening the joints.

I have seen a physiotherapist who has told me that I have very good strength and endurance in my pelvic floor and transverse abs, so I am not at risk of diastis recti. This has given me confidence in my core muscles for stabilization during lifts, particularly overhead ones. Heavy overhead lifts are actually really great for strengthening your pelvic floor further.

However, I did notice early in my second trimester that any movements that involve differential weight applied to the legs causes me pelvic girdle pain. Since about month 5, I have stopped doing lunges, running, step-ups, and intense cycling. Since about week 25 I have stopped squatting below parallel and now squat to a 15" box. Squats are also excellent pregnancy exercises for strengthening the pelvic floor.

As for pull-ups, when they get too difficult to do unassisted because of baby weight gain, add assistance. This has been frustrating for me to have to use bands for assistance and not be able to do as many strict reps anymore, but there's nothing wrong with the movement. In this morning's workout, I completed 90 kipping pull-ups using a band.

With all your training, my strongest advice is to listen to your body. It is incredibly intuitive and you will know your limits based on heart rate and fatigue rate. Obviously pregnancy is not a time to go for glory, but you should absolutely be able to maintain a consistent strength training program easily to 70-75% of what you were previously lifting for all lifts, and maybe even more for certain ones depending on how it feels. Don't push through pain!