First, we need to remember the old rule of thumb: Common sense. When it comes to weight training during pregnancy, you have to keep in mind that now that you are pregnant, it’s not the time to want to become a high-performance mega athlete, right? And even if you already have an intense fitness routine, you need to understand that this is a time to be cautious and you must respect your body’s limits even more now that it’s overloaded, after all, you’re creating a new life, and that’s no small feat!

Do I Have to Stop Weight Training?

But relax, this doesn’t mean you need to be sedentary and spend all 9 months of pregnancy just watching your bump grow and extra pounds piling up on the scale. Quite the contrary! Physical activity, including weight training during pregnancy, is always welcome, even during pregnancy1.

Obstetrician’s Clearance

The first and most important rule is to get your doctor’s approval before anything else. Only your doctor can evaluate if you are fit to exercise, which types of exercises are recommended, and inform you of any restrictions if there are any. If you were already going to the gym before getting pregnant, your body will most likely be better prepared to continue with weight training activities during pregnancy, but still with some care. Now, if your growing baby bump has motivated you to take better care of your health and body, that’s not a problem. It’s never too late to incorporate healthy habits into your life. Pregnant women can and should go to the gym and yes, you can do weight training during pregnancy. Find out which exercises are best recommended during pregnancy and which ones to avoid so as not to compromise your well-being or your baby’s.

Weight Training for Pregnant Women – Can You or Can’t You?

Weight training for pregnant women has been a topic of much debate2. There used to be a lot of talk about how weight training could be too aggressive during pregnancy, since it’s associated with weights, extensive repetition sets, and a high degree of physical effort. But everything can be adapted, of course, without excess and with some restrictions, pregnant women absolutely can do weight training during pregnancy. Before anything, remember that only an obstetrician can actually clear you for this type of exercise, especially if you weren’t already practicing it before getting pregnant. It’s also important to choose a gym with professionals specialized in weight training for pregnant women, so they can guide you through the activities. Properly performed weight training for pregnant women under the supervision of a qualified professional offers numerous benefits during pregnancy such as:

  • Improved blood and lymphatic circulation;
  • Reduction in leg swelling (a common problem most pregnant women face)
  • Reduced lower back pain
  • Strengthening of the joints

Doctors generally recommend waiting until after the first trimester of pregnancy to start physical activities, since it’s a more delicate period where the baby is still implanting in the uterus. After this period, if your doctor has cleared you, you can take on this challenge with determination and courage, and enjoy all the benefits that weight training during pregnancy offers—including strengthening your lower body muscles, which helps expecting moms carry the baby’s weight more comfortably. If you did weight training before pregnancy, your body will probably respond more easily to the exercises—just follow your doctor and trainer’s advice and modify your routine as needed to maintain a healthy, risk-free pregnancy.

Which Exercises Are Recommended and Which Should Be Avoided During Pregnancy

In general, all exercises should be adapted; if not how you perform them, then the continuous exercise time should be shorter, and rest breaks more frequent—but your trainer should guide you on all this. Certain exercises should be avoided during pregnancy, mainly those with high fall risk and those involving physical contact, such as martial arts, or strong-impact ball sports like volleyball, basketball, and soccer. Note that if you’re already a professional athlete, this is a different situation—even if you can continue weight training during pregnancy, you must follow medical recommendations. What often raises questions for pregnant women is abdominal exercises. Doing ab work during pregnancy requires some care, such as using an incline board. This exercise in weight training for pregnant women helps strengthen the abdominal muscles, which is especially helpful during childbirth, notably vaginal delivery.

Important: Always with professional supervision and your doctor’s clearance. Exercising improperly can indeed be very harmful to your pregnancy and even to your baby.

Lighter exercises are highly recommended for pregnant women, such as walking, stationary cycling, swimming, and water aerobics, especially if you’re just starting a physical activity routine now. Be sure to confirm with your doctor that your pregnancy isn’t restricted from any type of exercise, especially weight training. No two pregnancies are the same; in some cases, there are more limitations to avoid any risk to you or your baby.

Special Care During Weight Training

While weight training during pregnancy, a big concern is increased body temperature, which can raise the fetus’s temperature and cause hyperthermia3. A trainer certified in weight training for pregnant women should be alert and always monitor your body temperature; even using a heart rate monitor—which measures your heart rate—is very useful. Here are some situations that require extra caution when practicing weight training during pregnancy and should be evaluated jointly with your obstetrician:

It is proven that physically active pregnant women who do weight training during pregnancy experience fewer physical discomforts, it helps during labor, and it’s easier to regain their physical shape after childbirth. But do you want to know what the biggest benefit is? It’s how much it boosts your self-esteem and quality of life. After all, even when showing off your baby bump, it’s a great pleasure to go to the gym and feel good about your body. So, get your workout clothes ready and, following all recommendations, enjoy exploring the “fit mom” lifestyle! Also see: Physical Activities for Pregnant Women: What Is and Isn’t Recommended Photo: Public Health Image Library (Website)