Weight Lifting While Pregnant

Weight Lifting While Pregnant

Please consult with your doctor prior to weight lifting if you are new to it, or if anything feels abnormal. Most women who exercised prior to pregnancy are perfectly safe (and encouraged) to exercise throughout pregnancy.

I did not exercise during months 2-3 due to extreme nausea, but now that it is over I am back to my slightly altered exercise routine.

When talking with my doctor she suggested weight machines instead of free weights. Prior to pregnancy I did a combination of free weight and weight machines. During pregnancy you need to be more cautious, so using a controlled machine is preferred.

I still do squats, just without the weight right now. In order to get weight I use the seated leg press.

It is also important to not increase your weight during pregnancy, rather increase your sets and repetitions.

Breathing is extremely important (all the time), but when you are pregnant you need to make sure to continuously breathe and not hold your breath while lifting.

Also, please make sure to drink plenty of water and stay well hydrated!

Here are the weight machines that I do:

  • Seated leg press
  • Seated leg extension
  • Hip adductor
  • Hip abductor
  • Seated chest press
  • Seated bicep curl
  • Seated tricep extension
  • Seated row
  • Lat pull-down

*I do 3 sets of 8-12 repetitions

Here are the free weights I do:

  • Squats (no weights)
  • Military press (5 pound dumbbells)
  • Lateral raise (5 pound dumbbells)
  • Planks (front and side)

This lifting routine follows my normal pregnancy routine, except I have kept the weight down and have not increased weight.

As always, consult with a doctor before you begin any exercise routine, especially if you are new to exercising.