Resistance Training During Pregnancy

Got a great new question on the perinatal fitness community I run. This one comes from Australia.

She wanted some more specifics on weight training during pregnancy.

Here are my thoughts in no particular order:

-All preggers SHOULD lift weights throughout pregnancy (obviously I mean healthy, non-complicated pregnancies)

-Really, all the "rules" for non-preggers apply such as technique, breathing, core engagement and are just the same (don't hold your breath, focus on good technique, etc.)

-Weight training is a great way to avoid gestational diabetes (I would argue a better way than cardio if I had to pick between the two)

-If you have been lifting regularly before getting pregnant, there is no need to stop. As the trimesters go along you will naturally lower the intensity (good idea). But don't be another one of those women who lifts the little itty bitty pink dumbbells for a million reps! Long sets with no resistance wastes your time. Lift something challenging but that leaves you with a few more reps in the bank. You should finish your sets slightly uncomfortable.

-If you haven't been lifting before getting pregnant, definitely get started! Obviously, just like a non-pregger, progress and get some professional advice on technique and appropriate exercises. The old advice that you can't start new physical activities during pregnancy is crap.

-Heavy squats, deadlifts, etc. do put a lot of pressure on the pelvic floor and can make hemorrhoids worse. Depending on your situation, this may be an area to make changes during pregnancy workouts.

-Work the whole body, including legs, back, chest, buns, core, and arms.

-I don't advocate crunches during pregnancy (or after). Other core work is more appropriate.

-Focus on the back and the posterior chain to help posture and avoid pain

-Learn to control your scapulae to avoid new mom neck and shoulder pain

-Focus on standing exercises (use free weights and cables). Obviously don't lay on your belly after it gets uncomfortable (generally after the first trimester but for some women sooner, especially if it's not the first baby)

-Laying flat on your back gets uncomfortable too as your belly grows so limit to a few minutes or avoid. It's no longer an absolute ban like it used to be as all women are different. If you are one of the ladies who gets uncomfy or dizzy, avoid exercises on your back. Seated or inclined is another option.

-Yes you can lift things over head (contrary to old wives tale), just watch that you can maintain a neutral curve in the lumbar spine.

-Training uses up calories so make sure you eat before and after. Also drink water before, during, and after.

That's all I can think of for now! Remember, pregnancy is not a disease and pregnant women are not ill.

Post your questions and comments below!