Can You Do Weight Training When Pregnant?

It's no secret that keeping up an exercise routine during pregnancy is crucial in maintaining not just your physical health, but in supporting your mental well-being as well. On top of the usual benefits of exercise such as heart health, functional strength and improved mood, it's also been shown to reduce the risk of pregnancy related complications.

But a question you might still have is whether you should engage in weight training. This can vary depending on your needs and fitness level, but in general, it can be a safe and effective way to maintain strength, support a healthy pregnancy and prepare your body for childbirth.

However, it's essential to approach it with caution, proper guidance and attention to your body's signals. Before starting or continuing any strength training routine, it's crucial to consult with your healthcare provider to ensure it's safe for your specific situation.

We're here to help you make the best decision for your workout routine. In this article, we'll explain the benefits of weight training during pregnancy, what sort of exercises you can try and techniques for maintaining a healthy balance.

Safe Weight Training Exercises

According to guidelines from the Australian Government department of health, light resistance exercises are a recommended part of any pregnancy workout. This means focusing on exercises that use low weights or resistance bands, which help maintain muscle tone without putting excessive strain on the body.

It's crucial to avoid heavy lifting. Instead, choose lighter weights that allow you to perform medium to high repetitions with good form. The general recommendation is to choose weights that are comfortable and manageable, usually around 3-5 kg, though this can vary based on your prior experience and fitness level. You should aim for about two to three weight training sessions per week, ensuring plenty of rest in between. This frequency allows your body to recover and prevents overexertion.

Recommended Weightlifting Workouts

These exercises, when performed with the appropriate weight and frequency, can help you stay strong and healthy throughout your pregnancy while minimising the risk of injury.

Listen to your Body

During pregnancy, it's crucial to avoid workouts that could put unnecessary strain on your body or pose a risk to your baby. The Royal Women's Hospital recommends that exercises that involve heavy lifting, holding your breath or sudden, jerky movements should be avoided. Exercises that require lying flat on your back, especially after the first trimester, should also be skipped, as this position can reduce blood flow to the baby. Avoid high-impact exercises or those that put excessive pressure on your abdominal muscles, such as full sit-ups or heavy core work.

As with any fitness routine, listening to your body is imperative when engaging in any form of exercise during pregnancy. If you experience any discomfort, dizziness or shortness of breath while lifting weights, it's important to stop immediately. Signs that you should cease weightlifting include pain, vaginal bleeding or contractions. These symptoms could indicate that the exercise is too intense or that your body needs rest. It's always better to err on the side of caution and consult your healthcare provider if you're unsure whether a particular exercise is safe. Remember, the goal is to maintain your health and well-being, not to push your limits during this time.

What Are the Benefits?

Strength exercises can help improve posture, which is particularly important as your centre of gravity shifts during pregnancy. This can alleviate common issues such as back pain, making daily activities more comfortable.

Maintaining muscle tone through weight training also helps support the joints and reduces the risk of injury. Stronger muscles can better handle the added weight and stress on your body, particularly in the later stages of pregnancy. Strength training can also improve your endurance, which is beneficial not only for managing day-to-day tasks but also for labour and delivery.

Exercising during pregnancy can also contribute to better mental health by reducing stress and boosting mood through the release of endorphins. Incorporating safe modifications to your workout plan ensures that you can continue exercising comfortably as your body changes.

With the right approach, weight training during pregnancy can be a powerful tool to support a healthy, active lifestyle, preparing your body for the physical demands of childbirth and promoting faster postpartum recovery.

Alternative Ways to Workout

The Department of Health and Aged Care recommends several activities that provide cardiovascular benefits, improve muscle tone and enhance overall well-being without putting undue strain on your body.

These alternative workouts are excellent options to keep you active, healthy, and energised during your pregnancy while ensuring safety and comfort.

Read more on the comparison between working out at home versus the gym here.

Conclusion

Weight training during pregnancy, when done with care and proper guidance, can be a safe and beneficial way to maintain strength and overall health. By choosing appropriate exercises and listening to your body along the way, you can enjoy the benefits of staying active while preparing your body for the demands of childbirth.

Remember, it's important to consult your healthcare provider before starting or continuing any exercise routine during pregnancy. If weightlifting isn't your preference, alternative activities like walking, swimming and dancing offer excellent ways to stay fit and healthy throughout your pregnancy.

If you need any further assistance choosing the right exercise gear for your workout routine, don't hesitate to reach out to the LSG team and we'll be happy to help you out.