It’s a commonly held myth that weight lifting during pregnancy should be avoided! Even for me, it’s easy to think “now that I’m pregnant, I need to back way off on my workouts and do what is good for baby.” Well, working out during pregnancy is very very good for not only mama but also for baby!!
In general, expecting mamas who exercise experience less aches and pains throughout pregnancy, suffer from less fatigue, have quicker/easier labors, don’t struggle with constipation as much, and getting back into shape after pregnancy is generally easier…among many, many other benefits!
But today I want to talk a little about weight lifting! Lifting weights during pregnancy is a great way to keep your muscles strong and prepare the body for labor! Lifting also helps condition the heart, increases blood flow, and helps regulate weight gain. The best advice I can offer is this: if you were not doing any sort of lifting program before pregnancy, be very cautious in trying new things during pregnancy, and listen to your body! Perhaps begin with very basic moves only using light weights (3-5lbs) until you feel very comfortable with that. If you did lift prior to pregnancy, simply scale down your weights a notch and be careful of any moves that may compromise your balance!
(This seems self-explanatory, but be sure to discuss your workouts with your doctor to make sure all is well to exercise!)
For me, I was used to lifting 15-40lbs depending on the move, and I’ve scale back to using 10s and 15s for both arm and leg exercises. It feels great to continue lifting during pregnancy, and I typically lift 3-4 times per week. I will share a separate post about what my weekly workouts look like. But for now, a sample weight lifting workout for the 2nd trimester!
For this workout, set a timer and complete as many rounds as possible in 20 minutes!
- 30 air squats
- 15 tricep dips
- 15 single leg deadlifts with a knee raise on each side
- 20 alternating bicep curls
- 20 shoulder presses