Should I Lift Weights While Pregnant?
With the large amount of information on the internet about pregnancy and weight training, it can often be hard
to tell fact from fiction.
Luckily, this article will help you evaluate whether you should be weight
training while pregnant and dispel all those common myths you may have heard!
So read on to find out how you can stay in shape while pregnant!
First of all, weight training while pregnant is a great way to stay in shape when you’re expecting. Weight
lifting not only keeps you looking good, it can also help decrease aches and pains associated with pregnancy.
If you are a regular exerciser, you should modify your goals to more of a maintenance stage rather than
expecting your lifts to increase. It is usually recommended that individuals who have not weight trained before do
not start when they become pregnant.
As always, consult your health care provider and make sure that they feel comfortable with you continuing to
exercise. As soon as you get the go-ahead, its time to put together your program!
While pregnant, it is a good idea to stick with lighter weights and higher reps. Your joints tend to be looser
due to the pregnancy hormones so it is important not to overload them. If you use free weights, you should be
conscious as to where they are to avoid hitting your abdomen. Resistance bands are a great alternative to free
weights such as dumbbells because the pose much less risk and can be controlled easily.
Doctors and fitness professionals usually advise against laying on your back during exercises and performing
lunges. Laying on your back during pregnancy can restrict blood flow to important veins and cause decreased blood
flow to your brain and uterus.
To prevent this from happening, just adjust the bench so it is at an incline. As your pregnancy progresses, you
should try to always be supported by a bench or a chair so that you can maintain your balance. As for lunges, they
can place unnecessary force on the connective tissue in the pelvic region and should therefore not be performed by
individuals who are pregnant.
It may be worthwhile to invest in a personal trainer during this time. Try to find one that has experience
working with women who are pregnant. A personal trainer will be able to suggest certain exercises and activities
that are appropriate for your experience level and pregnancy stage.
The most important thing to take into consideration while weight training is how your body is feeling. If, at
any time, you feel uncomfortable or unwell, stop what you are doing. If you feel pain, dizziness, or nausea during
an exercise, switch it up and move to something different. Listen to your body and make good decisions – this will
prevent injuries or accidents from happening!
Hopefully this article has helped you understand the benefits of weight training while pregnant and give you
some helpful tips for when you’re in the weight room. Remember, modify your goals, stay safe with the weights, and
always listen to your body!