If you been lifting weights should you stop them when u pregnant? Should you lift heavy weights while being pregnant? Should you even lift weights when pregnant?
All these questions are just excuses to spend 9 months on the couch. Various studies and researches have shown that working out during pregnancy has its benefits and it helps the mothers to recover faster. Weight lifting is one of the best ways to minimize aches and pains while being pregnant.
When we talk about pregnancy and weight lifting the general public still lacks a lot of knowledge about it. And lack of information and knowledge has led us to believe all the myths and false statements associated with weight lifting and pregnancy.
For decades we have believed that anyone pregnant should eat plenty of food, should rest a lot, and never to overexert themselves. And the only form of physical activity recommended was mild prenatal classes, yoga, and walking.
But do you think laying on the couch and not being active will help a lady be strong and prepare for the experience of her life of giving birth to a child?
A pregnant woman needs to be strong and healthy and fit to have a healthy and fit baby and to ease the pregnancy 9 months and recover back as soon as she can. And in this journey weight lifting or strength training play an important role.
*Disclaimer: Of course, your doctor’s permission for exercise is essential, as there can be contraindications to exercise during pregnancy. Additionally, the most important thing you can do is tune in to your body and give yourself some grace. Be aware of what your body is telling you—does that exercise feel good? Keep it up. Doesn’t feel so good? Probably best to leave it then and there.
5 Myths of Pregnancy and Strength Training
Myth #1: Lifting weights during pregnancy is dangerous for you and your baby.
From ages, we have been told a pregnant woman should not exert much or not lift heavy weights what if I tell you that the opposite is true. Studies have shown that fit moms have shorter labors, minimal chance of preterm labor, fewer complications and they recover faster than moms who don’t stay active during pregnancies. Even better-known fact is moms who work out during pregnancies have healthier babies as the babies have stronger blood vessels which may help to avoid cardiovascular problems later in life for the baby. Also, studies have shown that babies born to mothers who exercised during pregnancy mature faster.
Until unless your doctor strictly advises you to stay in bed because of some issue mothers should keep moving and staying active during pregnancies. Pregnant mothers should try to get at least 30 minutes of exercise during the most days of their pregnancy.
Myth #2: You’ll exacerbate pregnancy pains with lifting and increase your risk of injury because your body is unstable.
During pregnancy, a woman’s body goes through a lot of hormonal changes. And so yes a female body is very unstable during pregnancy. But a properly planned workout schedule under the guidance of a professional will help reduce pains and aches in the lower and upper back, by keeping your posture correct.
And if you are pregnant and have never done strength training before this is no better time to learn a new healthy habit which will help you and your baby in the longterm as well. Work with a coach and start with basics like squats, lunges, etc.
Myth #3: Don’t let your heart rate rise over 140 bpm during exercise.
What is prenatal training exactly? Preparing the mother to be calm during giving birth and during contractions in labor to push rest breath and push again. What do you think strength and interval training is preparing a mother for ?? You work hard ( lift weights ) for 20-60 seconds, rest, and repeat.
The worry with a high heart rate is to do with muscles pulling all the oxygen and not going enough to the fetus. This is true, however, the 140 bpm guidelines is the result from outdated research when there was not much knowledge about pregnancy and fitness.
Myth #4: Stop training abs or you’ll risk separating your abdominal wall.
There are so many articles all over the internet regarding this. To let your abdominal be nice and soft and even stop abdominal training in pregnancy to avoid the risk of abdominal separation. But in reality, avoiding abdominal workouts will just give u terrible unbearable back pain.
During pregnancy, a woman’s posture changes, and a lot of weight is added to the front of the body. So during pregnancy, it’s important to do a little to moderate abdominal exercise to help maintain the posture and support ur lower back.
A lot of women experience Abdominal separation during pregnancy. A stronger core helps one to avoid that. However, there are certain core exercises that a pregnant mother should avoid such as – sit-ups, crunches, and front planks.
Instead, a pregnant mother can do farmer’s carries, a pall of presses, diaphragmatic breathing and pelvic floor exercises.
One your baby is born you will be carrying that weight all day in your arms and remember the babies will only grow bigger and heavier. So after pregnancy, if you have a strong core it’s just gonna help u lift and carry your babies better.
Myth #5: The perfect prescription for prenatal exercise is walking and prenatal yoga.
I don’t say that yoga and walking or mild prenatal classes won’t do you benefit. But strength training during pregnancy has its benefits which doctors won’t ever deny.
You need to be strong to:
- Support your changing body
- Maintain your strength as you carry extra weight
- Help your postpartum recovery process
- Prepare yourself and your baby for intense moments of labor and delivery
The exercises one can do during pregnancy
Below we have mentioned the exercises along with body parts and how they benefit pregnant mothers. The key is to do mild to moderate training and not too exert yourself too much. Do 1-2 sets of 8 – 12 reps of each exercise. Choose the weight that you are comfortable lifting. Also, avoid any machines where your belly presses against a bench or floor like planks.
Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As the breasts enlarge during pregnancy the shoulders start to droop forward. Strengthening the upper and middle back helps to counteract the slump.
Chest
Best Machine: Seated chest-press
Pregnancy Benefit: One should have a muscle balance by working on your upper body also and not just on the lower body.
Arms/ Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Post-pregnancy you will need to carry a baby bag with a diaper, milk bottle, etc and also u will be carrying a baby. One needs strong arms for it.
Lower Body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Quadriceps and hamstrings are the two main muscles in legs which bear the pregnancy weight as the belly grows.
Strength Train at Home
A pregnant mother can also work out at home if she has been working out for a long time and knows correct forms and postures for lifting weights. All you would require is 2-5 pound dumbbell pair and a chair. Do 1 or 2 sets of 8 to 12 repetitions of the following exercise with a comfortable to lift weight.
– Triceps overhead extensions
– Biceps curls
– Lateral raises
– Squats
Is there a maximum weight I can lift safely?
You can have an opinion of every mother who has worked out during pregnancy and the answer of each of them will be different as to what maximum weight can one lift. It’s all about how active has the mother been before pregnancy? Did she do heavy strength training before ? is she new to the idea of weight lifting?
There is no limit to what a pregnant mother can lift it all comes down to how active the mother has been before. But saying this doesn’t mean during pregnancy one can break PRs. The aim is to stay active and moving and not exert yourself to the point of breaking or fainting.
You should always coach under the guidance of someone who is experienced in training pregnant mothers as they can help you determine better what is safe and healthier for someone pregnant. On the other hand, pregnant mothers should also listen to their bodies if it hurts to stop physical activity and do not continue especially in weight training.
Conclusion
So its time to ditch the age-old myth associated with pregnancy and physical fitness. Scientific studies have shown and proven it’s healthy for the mother and baby to keep doing some physical training during the prenatal phase. After all who doesn’t want their babies to grow big and healthy?
But at the same time its always better to consult your doctor or gynecologist as sometimes some to be mothers have some complications during pregnancy and for them its best to avoid and physical fitness.