Pregnancy Strength Training: 5 Tips on How to Do It Safely

Some women like to lounge around and rest the entire pregnancy while others like to stay active. Whatever you decide, know it’s okay because you need to do what feels right for you and the baby.

This article is meant for those pregnant women that like to stay active. Staying active is a fantastic way to keep yourself and your baby healthy, and strength training will be a great addition to your routine. But you’re probably wondering if it’s even safe to lift while pregnant. And if it is, how do you go about doing it in a safe manner?

The good news is, it’s safe and it’s not as intimidating as it seems, but you need the right approach. If you do it properly, strength training will help you stay strong, make some of those common pregnancy aches easier, and prepare your body for labor.

Let’s see how to do just that!

5 General Safety Guidelines

Before we dive into the specifics, let’s go over some basic safety precautions.

Medical Clearance

This is where you start. You ask your doctor if it’s okay to work out, and when they say yes, you can start. This is a very important step because your doctor knows the current state of your health and they can give you advice on what exercises are safe for you and the baby.

Supervision

There are some amazing, qualified trainers who are experienced in prenatal exercise, and you need to get in contact with one of them so they can show you how to work out and which exercises to do.

They’ll give you guidance on which exercises are suitable, they’ll keep an eye on your form, and they’ll make adjustments where those are necessary.

Technique and Form

If you have any experience with training at all, you know good form and technique can prevent injuries and make the exercise effective. Just make sure to listen to your body’s cues and avoid overexertion.

Breathing

When you’re pregnant, you need to avoid the Valsalva maneuver, which means holding your breath while lifting weights. Instead of this, you want controlled breathing; meaning inhaling during the eccentric (lowering) phase and exhaling during the concentric (lifting) phase of each exercise.

Water Intake and Environment

You should always stay hydrated, but especially during pregnancy because your body needs more fluid than usual while you’re pregnant. You also need to avoid exercising in hot or humid environments because you can overheat.

Recommendations Based on Trimester

Each trimester means new changes, so you basically need to tweak the way you exercise every 3 months. Here’s a guide to help you do that!

First Trimester

Your first trimester is easy-peasy as far as modifications go because you can generally continue with your normal routine and the adjustments you need to make are really minor.

Focus on bodyweight exercises and light weights to build strength without pushing yourself too far. Squats, lunges, and modified push-ups are all great options. If you don’t do any movements that cause discomfort or strain, you’ll have no issues.

Second Trimester

Your belly is growing and that’s exciting, but it also means it’s time for some bigger adjustments. Don’t do any exercises that have you lying flat on your back because this can reduce blood flow to your baby.

Instead of this, do incline and stability exercises, like incline push-ups and seated rows so you can stay strong and support your posture. You can also use stability balls and resistance bands for some extra support and balance.

Third Trimester

As you get closer to the end of your pregnancy, you’ll need more and more tweaks. Focus on making your exercises less intense and avoid anything high- impact. Gentle strength training exercises, like seated bicep curls and standing leg lifts will help you stay active without straining your body too much.

Always listen to what your body’s telling you and make sure to stay comfortable.

Safe Exercises and Routines

Strength training and pregnancy go great together if you know which exercises to do. You want routines that will build strength and stability but that won’t overload your body.

Sounds complicated, right? Well, here’s a little cheat sheet for you.

Squats, Lunges, Step-Ups

When you’re pregnant, there are changes in your center of gravity and extra weight your body needs to support, so you want to make sure it’s strong enough to be able to do that. Squats, lunges, and step-ups are excellent to keep your legs and glutes strong.

You can use light weights for squats (a barbell with 20-30 pounds) to improve the workout. If you decide to do that, you could benefit from wearing a lifting belt so your abdomen and lower back have extra support. The belt will help with form and you’ll be at less risk of strain.

Incline Push-Ups and Resistance Band Exercises

These are great exercises that will keep your upper body strong, but they won’t hurt your baby. Incline push-ups are done with your hands on a bench or a sturdy surface and they reduce the strain on your belly and lower back, but still effectively work your chest, shoulders, and arms.

Resistance band exercises, like seated rows and shoulder presses, are gentle on your joints and allow you to do smooth, controlled movements.

Core Exercises and Stability Ball Marches

Having a strong core is important because that is what supports your back and prepares your body for labor. Core stability exercises like standing pelvic tilts and stability ball marches can safely strengthen your abdomen.

To do standing pelvic tilts, stand with your feet hip-width apart and gently tilt your pelvis forward and back while engaging your core.

Stability ball marches, where you sit on a stability ball and lift one foot at a time like you’re marching, improve balance and core stability without putting pressure on your abdomen.

FAQ

Is it safe to lift weights during pregnancy?

Yes, if you do it carefully. First you need to talk to your doctor and if they give you the okay, you can lift light weights with proper form to avoid strain. Listen to your body and make any adjustments necessary.

What type of strength training exercises are recommended for pregnant women?

Do bodyweight exercises like squats, lunges, and modified push-ups, as well as light resistance exercises with dumbbells or resistance bands. During your first trimester, it’s okay to up the intensity a little and do exercises like squats with a barbell. It would be best if you would have a word with a certified prenatal fitness instructor, just to be on the safe side.

Conclusion

Seeing a pregnant woman lift or perform any kind of strength training might seem odd at first. Especially for those uninitiated. But, if performed safely, it can have its own set of benefits. There is no need to wait the long nine months (plus the recovery period) in order to get back into the game.

You now know that you don’t need to give up strength training if you’re pregnant, but you do need to modify it. If you’re safe, strength training will benefit both you and the baby.

Don’t start anything without consulting your doctor first and if you feel any discomfort, you need to stop and give that particular exercise a rest until after you give birth.