Weight Lifting During Pregnancy

Weight lifting during pregnancy: A-okay or a big no-no? A lot of people seem to believe that pregnant women are fragile, a concept that is both a little inaccurate and somewhat dated. Women's bodies are designed to be able to function as normal as possible while they are pregnant — pregnancy is, after all, a vital part of the human life cycle, and we wouldn't be around anymore if any kind of physical activity jeopardized a pregnancy.

This does not, however, mean that everything that's perfectly safe while you're not expecting is also fine with a baby on the way.

Is lifting weights dangerous while pregnant?

As a general rule, it is safe to lift weights during pregnancy. Maintaining weight training throughout the pregnancy is actually a really great way to stay in shape, and has positive repercussions on the pregnancy and birthing process. Even starting a new weight training routine for the first time during pregnancy is perfectly healthy and normal. In both of these cases, it is also recommended that no extreme or heavy lifting should be done. Avoid bodybuilding-style weight training, instead focusing primarily on maintenance and good health.

Some rules to abide by when training and lifting weights while pregnant

• Never lift too heavy. If you can't do more than 8 repetitions of a particular weight, it is probably too heavy. The actual amount of the weight will vary greatly depending on your level of fitness before pregnancy. Highly experienced fit moms may opt for a 20 or 25 lb dumbbell, while others may stick with their 5lbs and still get a great but safe workout.

• If you are struggling or are not sure if you are doing an exercise exactly the right way, ask for help. A professional will be more than happy to show you proper technique, reducing your risk of pulling a muscle, or twisting a joint.

• Avoid lifting while flat on your back. This one most applies to the second and third trimesters of your pregnancy. By this stage, you'll notice what positions are comfy and what ones don't feel right at all. Lying flat on the back puts pressure on a major vein called the vena cava, which carries blood to the heart. Once the baby weight starts to layer on, lying flat on your back becomes a risk, especially while the heart is working hard to meet your training needs.

How To Safely Lift Weights During Pregnancy

• 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 patterns, perhaps by counting the in and outs of each breath. This tip is important whether you're pregnant or not, mind you!

   

  

• Be aware of your body. Listen to its signs and symptoms of wanting more, or needing to slow down. Dizziness, unusual shortness of breath, heart palpitations, and other warning signs like pain or discomfort are there for a reason. Before these happen, be acutely aware of how you feel, and where your limits are. When your body tells you to stop, listen. This is especially important during pregnancy.

  Read more: Exercise And Pregnancy: Are There The Benefits For Diabetics?

• Start lifting more reps. Lighten up your load, and perform more repetitions to get the same effect, without having to strain. Research has shown that lifting lighter weights to failure (that is, 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 you're in 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 you were pregnant?

If you've never trained with weights before and want to start now, when you're also expecting a baby, fist speak with your physician. What are acceptable activities for one mom may not be a healthy idea 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. Resistance bands come in various tensions and sizes to make your workout easier or harder. 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, without risking physical injury. Because these classes are especially designed for pregnant women, your instructor will be able to keep your safety and your baby's in mind at all times.

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 such as swimming.