Strength training is a beneficial component of a prenatal fitness program. It can help your body compensate for all the physical changes of pregnancy and provide the strength needed for baby lifting postpartum. The changes in your body weight and posture during pregnancy can create stress on joints, but strong muscles can help prevent the development of pain and injury.
If you’re new to strength training, start with a low weight or resistance band routine that focuses on major muscle groups. You’ll be way ahead of the game by starting a strength training program during pregnancy, and better able to safely do all the lifting required once you have your baby.
Whether you’re new to strength training or have included it in your fitness program before your pregnancy, take a look at the tips listed below to help keep your routine safe and effective. It’s essential to listen to your body and incorporate modification (such as a reduced weight/resistance, repetitions, and sets, or lift positioning) if exercises become uncomfortable.
- Before starting any fitness routine, check with your healthcare provider to make sure exercise is safe during your pregnancy.
- You can continue your pre-pregnancy weight-training program once you become pregnant, but carefully monitor how you feel during and after training, and modify or eliminate exercises that cause pain or increased muscle soreness.
- If you’re starting a strength-training program during pregnancy, begin with weight level or resistance that allows for one set of 10-12 repetitions without excessive strain. The weight amount and number of sets can be increased as the repetitions become easier.
- Avoid maximal lifts. The force needed to perform maximal lifts makes this type of exercise unsafe during pregnancy.
- Don’t hold your breath and bear down while doing your lifts. Always exhaling as you lift and inhale when returning to start position.
- You can use strength training machines, free weights, resistance bands, or bodyweight in your routine. Use what’s readily available and within your budget.
- Modification of weight training exercises (such as dropping down in weight level and repetitions and sets, or adjusting positioning) may be needed as the pregnancy progresses.
- If a particular exercise causes pain or discomfort even after you’ve tried using modifications, it should be discontinued. If pain persists, stop your strength training routine and consult with your healthcare provider.
- Avoid doing any strength training exercises while lying flat on your back (supine) after the first trimester. When you’re lying flat on your back, a large blood vessel that spans your abdomen can be compressed by the weight of your growing baby and can cause you to feel lightheaded and dizzy. Modify supine positions by using a wedge or pillows to raise your upper body so you’re not flat on the floor.
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