Pregnancy can evoke a melange of feelings in a mother. While experiencing the joy and excitement of being a mother, she can also be worried about unwanted weight gain, mood swings, or even pregnancy complications. However, you can try your best to stay healthy by incorporating exercise into your routine. Consistent exercise can reduce symptoms like aches and pains, empowering your body to go through labour. Basic exercises like walking and stretching are a must, there are a lot of benefits of weight training during pregnancy, if you do it the right way.

Is it safe to lift weights during all three trimesters?

Weightlifting might not be the best prenatal exercise choice for every pregnant woman. If you have had a habit or routine of lifting weights prior to pregnancy, you might be more likely to continue this routine with certain modifications. However, if you are new to the world of weight training, it is best to get in touch with your doctor first.

In the first trimester of pregnancy, women may be able to continue with their routine without much change. However, as weeks and months pass by, you might need to decrease the weight you lift, change certain moves, and try other exercise tools like resistance bands.

Weight training during pregnancy has many benefits. Image courtesy: Freepik

Benefits of weight lifting during pregnancy

Engaging in weight training while pregnant provides many advantages that can improve overall health and wellness. Strength training may enhance posture, promote heart health, and help in managing a healthy body weight. It aids in controlling gestational diabetes, decreasing back pain, and improving overall mood and energy levels. Additionally, it may result in a faster healing process after childbirth and could enhance the labour process.

Weightlifting during pregnancy can work great in combination with other moderate exercises like swimming or walking. The findings published in the Strength and Conditioning Journal looked at a multiple studies on weight-bearing exercise and pregnant women. Some of the benefits of strength training during pregnancy, as per the research, include:

1. Improved weight management

Women who lifted weights and exercised regularly during pregnancy had 20 per cent less chance of gaining weight than their less active counterparts. When a woman lifts weights, she has a lesser chance of putting on unwanted weight during and after pregnancy.

2. Reduced risk of gestational diabetes

Women who indulge in regular exercise during pregnancy have 59 percent lesser chances of developing gestational diabetes.

3. Enhanced body image

Other studies noted in the 2011 research indicate that people who indulge in exercise all through their pregnancy often reported a better self-image. Researchers noticed that sedentary women often report feeling “fat” or “unattractive”. People who work out for 90 minutes a week or more notice a drastic shift in their positive body image.

4. Better mood

Feelings about body image, hormonal fluctuations, and other shifts make women more prone to depression. Exercise can help mitigate this risk by releasing endorphins, which are powerful neurotransmitters that alleviate pain and stress.

5. Guards against lower back pain

Back pain is a common thing during pregnancy and most women complain about back pain at some point during their pregnancies. Staying active and focusing on the muscles in the trunk and core can help maintain better back health.

6. Can aid in baby’s development

Babies of mothers who have exercised well tend to be longer and leaner. As per the studies, resistance training can prove to be fruitful in this regard. Along this, babies of people who exercised vigorously during pregnancy showed signs of heightened attentiveness and discipline as compared to their non-active counterparts.

7. Helps ease labour pain

Not only do women who lift weights have a lower chance of cesarean delivery and preterm labour, but they also tend to have shorter active labours. Overall, exercise can make this journey of pregnancy easier and with fewer complications.

How much weight is safe for a pregnant woman to lift?

As such, there is no specific or safe appropriate limit for all pregnant women. Instead, the weight you can lift during pregnancy has little to do with things like your previous fitness levels or your feelings. You need to tell your doctor about your activity levels before your pregnancy.

To give some perspective, the American College of Obstetricians and Gynecologists reckons that even the elite athletes- those who indulged in high training for more than 2 hours a day for several years in a specific sport- must reduce their resistance load. However, no specifications regarding weight have been given.

Nevertheless, lifting heavy weights can put pregnant women at risk of delivering a baby 32 weeks prior. To be specific, researchers noticed that lifting weights over 20 kg more than 10 times a day puts women at the highest risk of preterm birth.

Here are some safe weight training exercises for women during pregnancy. Image courtesy: Adobe Stock

Effective weight lifting/strength training exercises

A woman might be unable to continue with her usual lifting schedule during pregnancy, but with the advice of a doctor and a certified trainer, she can make certain modifications that might help her as her baby grows and her body changes. Lifting weights at least three times a week by focusing on the entire body instead of targeting specific muscles during the session can be helpful.

Some of the easy and effective exercises reckoned by fitness coach Jashan Vij:

1. Bodyweight squats: Stand with feet shoulder-width apart and lower into a squat position, keeping your back straight and knees aligned with your toes. This exercise strengthens the legs and glutes while improving lower body stability.

2. Dumbbell shoulder press: Using light dumbbells, press the weights overhead from shoulder height. This strengthens the shoulders and arms, enhancing upper body strength.

3. Seated rows: With a resistance band or cable machine, pull the handle towards you while seated. This targets the back and biceps, which is beneficial for maintaining good posture.

4. Modified planks: Perform a plank with knees on the ground to reduce strain. This exercise helps strengthen the core without excessive pressure on the abdominal area.

5. Lateral leg raises: Lying on your side, lift the top leg up and down to work the hip muscles. This can help with hip stability and support pelvic alignment.

How to do it?

It is vital to be cautious when adding weight training to your prenatal exercise regimen. Begin with lighter weights and then progressively add more weight as your body gets used to it. Pay attention to keeping your form proper and steer clear of exercises that put too much strain on your core or make you feel uncomfortable. Try to schedule two to three workouts per week that include a variety of upper body, lower body, and core exercises. Make sure to drink enough water and pay attention to your body, adjusting or halting workouts if you feel any pain or abnormal signs, reckons the expert.

Integrating weight training into your pregnancy regimen can bring many advantages if performed safely and properly. Concentrating on suitable workouts and paying attention to your body can aid a healthy pregnancy and prepare for childbirth and recovery after giving birth.

Watch Indian fitness influencer Zoe Modgill's fitness tips for pregnant women!

Precautions while lifting weights during pregnancy

Despite the many benefits of weight lifting during pregnancy, there are certain precautions that every woman must adhere to for a smooth fitness experience during pregnancy. Some of the precautions as per the fitness expert include:

1. Seek advice from your doctor before beginning any weight training program to confirm its safety considering your individual health and pregnancy circumstances.

2. Stay away from exercises that could be risky during pregnancy such as lying on your back after the first trimester or activities that involve heavy lifting or a risk of falling that could put strain on your back.

3. Listen to what your body tells you: Be aware of your feelings before and after exercising. Cease activities if you feel pain, dizziness, or unusual symptoms and seek advice from your healthcare provider.

4. Ensure you adhere to the correct form to prevent harm. If necessary, collaborate with a knowledgeable certified trainer who has experience in prenatal fitness.

5. Stay hydrated and well-rested: Ensure you have enough fluids and give yourself enough sleep to promote overall well-being and healing.

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