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  • Writer's pictureJonny Slick

Lifting Weights While Pregnant

Updated: Apr 5, 2023

Pregnancy is a beautiful and exciting time in a woman's life, but it can also be a challenging one. As the body undergoes various changes, it's important to maintain a healthy lifestyle, including regular exercise. However, many women are hesitant to lift weights during pregnancy due to misconceptions and fears. In reality, strength training can have numerous benefits for both the mother and the baby. In this blog, we'll explore the benefits of lifting weights during pregnancy and how to safely work out while pregnant.

Benefits of Lifting Weights During Pregnancy

1. Strengthens Muscles and Bones

Lifting weights can help strengthen muscles and bones, which is especially important during pregnancy. As the baby grows and the body changes, the muscles and bones need to support the additional weight. Strength training can help prepare the body for these changes and reduce the risk of injury.


2. Reduces the Risk of Gestational Diabetes

Gestational diabetes is a type of diabetes that can develop during pregnancy and can have serious complications for both the mother and the baby. However, lifting weights can help reduce the risk of gestational diabetes by improving insulin sensitivity.


3. Improves Cardiovascular Health

Lifting weights can improve cardiovascular health by increasing heart function and reducing the risk of high blood pressure. This can help ensure a healthy pregnancy and delivery.


4. Helps Control Weight Gain

Weight gain is normal and necessary during pregnancy, but excessive weight gain can increase the risk of complications. Lifting weights can help control weight gain by increasing muscle mass and boosting metabolism.

Now that you know the benefits of strength training while pregnant, here’s how to safely work out during your pregnancy!


1. Consult with Your Doctor

Before starting any exercise routine, it's important to consult with your doctor. They can help you determine what exercises are safe for you and your baby. If you're working with a personal trainer, ask your doctor to consult with them so they can work together to help you stay safe while exercising.


2. Start Slowly

If you're new to weightlifting, it's important to start slowly and gradually increase the intensity of your workouts. This can help prevent injury and ensure a safe and effective workout. This is where having a custom workout program designed around you and your exercise history is extremely helpful.


3. Focus on Form

During pregnancy, the body undergoes many changes, and it's important to focus on proper form during weightlifting. This can help prevent injury and ensure a safe and effective workout. Hiring a personal trainer is an excellent idea to help you focus on your form!


4. Avoid Certain Exercises

Some exercises are not safe during pregnancy, such as exercises that require lying on your back or some activities that involve jumping. It's important to avoid these exercises to reduce the risk of injury.


5. Listen to Your Body

It's important to listen to your body during pregnancy and modify your routine as necessary. If an exercise feels uncomfortable or causes pain, it's best to stop and consult with your doctor. As you move along through your pregnancy, your body will let you know when it's time to lighten up on the load or completely avoid certain exercises.

In conclusion, lifting weights during pregnancy can have numerous benefits for both the mother and the baby. It can help strengthen muscles and bones, reduce the risk of gestational diabetes, improve cardiovascular health, and control weight gain. However, it's important to listen to your body, consult with your doctor, and modify your routine as necessary. With the right precautions and guidance, weight lifting can be an excellent addition to your prenatal routine.


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