Fitness for Mums: A PT’s Take

This is my mini-interview with Courtney Harrison. Courtney is a personal trainer, co-owner of Empower Fitness, mum to seven-month-old Harper, and of course a Hey Mums community member. Here she talks about navigating her own fitness journey through pregnancy and postpartum - especially the surprises along the way. Courtney also shares advice for other mums on their own fitness journey. Enjoy!

What is the number one thing that surprised you about staying active while pregnant?

Courtney: I think what surprised me the most was actually two things. First, the amount of support I had from other people to keep going. Whether it was my family, friends, clients, or even people online, so many people were encouraging rather than questioning my decision to keep exercising, and that made a huge difference.

The second was the confidence it gave me throughout my pregnancy. I had a pretty tough pregnancy. I was so sick for most of it. Staying active honestly saved my sanity. It gave me something that still felt familiar when everything else in my body was changing. It reminded me that I was still capable of doing hard things.

What surprised you about returning to exercise postpartum?

Courtney: I think what surprised me most was how unfamiliar my own body felt. I expected to be weaker, but I didn't expect everything to feel so different. Sometimes it felt/feels like an out of body experience. Between recovering from birth, breastfeeding, hormonal changes, and just adjusting to a new phase of life, it almost felt like I was learning my body all over again.

As someone who has exercised for years, that was surprisingly humbling and difficult to accept (it still is). It taught me to stop comparing myself to where I used to be and instead focus on building back gradually, one step at a time. Still something I’m working on, even seven months postpartum.

⁠If you were starting your journey again from the beginning of pregnancy, what advice would you give yourself and other women?

Courtney: Be patient with yourself. Your body is changing in ways you've never experienced before, and it is really hard to accept. Sometimes you feel so strong, and other times you’ll have a day where everything sucks. Both are okay and part of the process. Give yourself grace and enjoy what your body is capable of (easier said than done, I know!)

You train pregnant and postpartum women. What is the biggest misconception that you see people have about staying active during this season of life?

Courtney: The biggest misconception I see is that women should automatically stop lifting heavy during pregnancy. At the moment, there isn't any evidence that says lifting heavy is unsafe (in a normal, healthy pregnancy). The research is limited because it's difficult to do high-quality studies on pregnant women for ethical reasons.

In fact, a recent study found that pregnant women were able to lift to 90% of their 10-repetition maximum under supervised conditions. That's really exciting because it challenges the old school idea that pregnancy has a “20 pound limit” which is what used to be prescribed.

Strength training has so many potential benefits during pregnancy. It helps maintain muscle mass and bone health, supports posture as your body changes, reduces aches and pains, and helps prepare you for labour and recovery. As a new mom, being strong also helps during day to day life – carrying and lifting an 8kg baby, carrying the carseat in and out of the car, getting on and off the ground. A baseline of strength has made this bit much more enjoyable.

All of this being said, your training should be symptom guided and discussed with your doctor along the way. It's about listening to your body, making modifications when needed, and continuing to stay active in a way that feels good both physically and mentally.

⁠If you could change one thing about the fitness industry to be more inclusive to pregnant people and new mothers, what would it be?

Courtney: Thankfully, we have come such a long way.

If I could change one thing, it would be making evidence based information more accessible. There's still so much conflicting information online and on instagram that leave many women confused on what is “safe” and “unsafe” (spoiler alert: there are no “safe” or “unsafe” exercises). I would love to see more fitness professionals educated in pregnancy and postpartum exercise so women can feel confident going into the gym.

What would you tell someone who doesn't know where to start in their fitness journey?

Courtney: My biggest piece of advice would be to see a personal trainer who specializes in pregnancy and postpartum. You don't have to work with a coach forever, but having someone guide you through the early stages can make such a difference.

A good coach will help you exercise safely, build confidence, and teach you how to modify movements as your body changes. Once you gain confidence and understanding, you'll feel more comfortable continuing on your own.

One last piece of advice is to choose a form a fitness that you will adhere to! Consistency is the most important, so pick something that you enjoy doing. The more you enjoy it, the more likely you are to stay consistent.