Every movement we make from walking to driving involves our muscles. Muscles are unique. They have the ability to relax, contract, and produce force. With appropriate strength training exercises, muscles, tendons, ligaments and bones will all become stronger.

Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system. It's an essential part of a complete fitness program. Fernwood strength training focuses on progressive and functional strength training. This means that the movements are using as many muscles as possible and replicate the moves women do in every day life.

Many women choose to continue their strength-training programs while they are pregnant in order to maintain muscle strength and endurance. Strength training is beneficial for pregnant women, as it provides you with the strength you need to compensate for posture adjustments and weight gain that occurs during pregnancy. It is safe and beneficial for most pregnant women to continue or even start strength training during pregnancy, as long as you follow the following guidelines. Always check with your doctor before starting any exercise program during pregnancy.

General cautions for strength training

• Always discuss your fitness program with a personal trainer to make sure it's safe. You can continue your pre-pregnancy strength training program during pregnancy, but you should closely monitor your physical response to exercise and modify or eliminate exercises that cause pain or increased muscle soreness.
• One set of 10-12 repetitions, 2-3 times a week is sufficient for strength gains for beginners.
• Improper lifting techniques may aggravate back problems and increase soft tissue injuries, so be careful. Eliminate equipment such as belts that wrap firmly across the abdomen during pregnancy.
• You may need to modify your strength training exercises as your pregnancy progresses, This could involve reducing the weight level, number of repetitions, or adjusting your positioning to make room for your expanding tummy
• Make sure you are breathing properly. People tend to hold their breath during strength training, which can be dangerous. But breathing properly helps deliver oxygen to the working muscles, which in turn will give you energy and get rid of the waste products more efficiently.
• Always warm up and cool down.