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Is is safe for you to lift weights while pregnant? Know how risky your activities are, or if they're good for mommy and baby.
  • Keep breathing! While exercising, avoid straining without actually breathing. This is when you are straining and forget to exhale. Never exercise without breathing, so be aware of your breathing patters, perhaps by counting the in and outs of each breath.


  • Be aware of your body. Listen to its signs and symptoms of wanting more, or to slow down. Dizziness, unusual shortness of breath, heart palpitations, and other warning signs are there for a reason. Before these happen, be acutely aware of how you feel, and where your limits are.

  • Start lifting more reps. Lighten up your load, and perform more repetition to get the same effect, without having to strain. Research has shown that lifting lighter weights to failure (until you can't do a single more rep) has comparable strength gains to heavier loads with fewer reps. Rather than 10 or 12 with 15 pounds, try 25 or 30 with 10 or 12 pounds. This is, of course, up to your discretion, and should be based on your judgment.

  • Keep a keen eye. Be aware that even the lighter weights are heavy enough to do damage if they are dropped. Keep a keen awareness of where the weights are so you have no chance of accidentally dropping them on yourself.

The stage of pregnancy has been shown to have a great impact on the physical abilities of the mom. The first, second and third trimesters all have their unique stages of development, each putting a unique demand on the body. As you get bigger, you'll find it harder to do exercises which were once easy. As a result of the change in your weight and center of gravity, you'll have to work more on balance. In addition, you'll notice that your stomach is in the way a lot of the time!

Never weight trained before?

If you've never trained with weights before and want to start now, fist speak with your physician. What are acceptable activities for one mom may not be the same for another. If you are in very good health, you may be able to start a training routine with very light weights. If this is the case, its also a good idea to find a trainer with prenatal experience.

There are so many ways you can train without weights at all, and still benefit from resistance training. Using elastic resistance bands is a perfect example. These come in various tensions and sizes. You can look into bodyweight exercises which can be equally difficult if not more. If you rarely ever trained, look up prenatal yoga and pilates. These are both great ways to strengthen the core, and release tension.

If you are not given the okay to start a new weight training program during your pregnancy, you can still remain active by taking walks every day, and engaging in light cardiovascular activities.