Lifting Weights While Pregnant: Benefits and How to Do It Safely

What are the risks of lifting weights while pregnant?

Consult your doctor about your personal exercise program to learn more about the risks and when to stop weight training during pregnancy. If your job involves heavy lifting (e. g. , moving patients as a healthcare professional), spending a lot of time on your feet, or frequently bending at the waist, talk to your doctor about those things as well. Your risk of preterm delivery and other complications may increase if you put too much physical strain on your body.

Strength training can be done more safely by using resistance bands or light weights. However, if you experience any discomfort, strain, or shortness of breath while lifting, you should stop immediately.

Watch where you swing your weights as well to avoid jabbing yourself in the stomach. Additionally, keep in mind that due to looser joints and ligaments and a growing belly, clumsiness is a real concern during pregnancy. A massive baby bump and excessive weight lifting may not be a good combination.

What are the benefits of lifting weights while pregnant?

A weightlifting-based workout routine has a number of health benefits for both you and your unborn child. To reap the benefits, the majority of pregnant women should try to fit in strengthening activities at least twice a week. Here are some of the advantages you’ll enjoy:

Improved stamina. Your overall fitness increases with exercise, and youll gain a stronger heart.

Less back pain and constipation. Exercising with weights may ease back pain, bloating and swelling as well another common pregnancy complaint, constipation.

Reduced risk of gestational diabetes and preeclampsia. Staying active can lower your odds of certain complications like preeclampsia and gestational diabetes — and help control a case of gestational diabetes after its developed.

More sleep. Resistance exercise such as weight-lifting can send you off to dreamland faster at night, especially when it’s done in the morning.

Better mood and energy. Endorphins, those feel-good hormones, surge when you exercise. The result: a more positive outlook and raised energy too.

Easier weight management. Sticking to a regular exercise plan helps you gain weight more steadily during pregnancy.

Shorter labor. It’s possible that a regular exercise program may shorten the time you spend in labor.

Lifting Weights While Pregnant Helps Prevent Urinary Incontinence

Exercise can help you prevent urinary incontinence or lessen its severity without having any negative side effects, which is common during pregnancy. In particular, pelvic floor exercises are a secure and efficient treatment. Strong evidence supporting the prevention of urinary incontinence during pregnancy by combining strength training and aerobic exercise was found in a systematic review.

Exercising Safely During Pregnancy (Do’s & Don’ts | Benefits & Risks | Trimester Guidelines)