How to Safely Weight Train During Pregnancy

Lifting weights is one of the best ways to minimize pregnancy aches and pains. It's also an excellent way to stay fit, build strength for labor, and help prepare you for the physical demands that come with having a baby.

If you're already well-versed in strength training, you may already have a set routine that you can stick to during pregnancy—with some modifications as your body changes, of course. If you're new to lifting weights, you don't have to avoid them during pregnancy but it's a good idea to take it slow.

Read on to learn about how you can safely lift weights during pregnancy and some routines to strengthen your back, chest, upper body, and lower body.

Can You Lift Weights While Pregnant?

The short answer is yes, you can lift weights while pregnant. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends aerobic and strength conditioning exercises for most people with uncomplicated pregnancies.

Research suggests that even heavy resistance training—including Olympic-level weightlifting—does not negatively impact pregnancy outcomes or pelvic floor health. Still, most experts advise certain precautions when weight training while pregnant. For one, you should avoid lying on your back for long periods. You should also forgo overhead lifting since this motion can increase your spine curve and cause lower back pain.

If you're newer to strength training, consider using weight machines over free weights. Weight machines are ideal, especially for gym newbies, because they control your range of motion and can provide support. Alternatively, resistance bands are an affordable and portable choice.

If you're accustomed to doing free-weight exercises, you may be able to continue during pregnancy with some modifications. Talk to a health care provider to be sure your routine is safe for your abdominal muscles and changing body.

Benefits of Lifting Weights While Pregnant

Research shows that there are many benefits of strength training during pregnancy, including:

• Reduced risk of gestational diabetes
• Reduced need for insulin therapy in those with gestational diabetes
• Better weight management
• Reduced risk of preeclampsia
• Better body image
• Reduced risk of depression
• Reduced lower back pain
• Improved fetal development
• Easier labor

Researchers have found that strengthening exercises can also improve energy levels and reduce fatigue. Resistance training during pregnancy supplements aerobic activity and strengthens muscles in a way cardiovascular exercise does not.

The strength routine below targets the muscles that are key to reducing discomfort during pregnancy. Do one or two sets of eight to 12 reps for each, except the plank. Choose a weight that is challenging but still allows you to perform the repetitions comfortably and with good form.

Exercises for the Upper and Middle Back

During pregnancy, it's common to experience back pain as the tendons loosen thanks to a hormone called relaxin. But, with good posture and strong back muscles, you can prevent a sore back from becoming unbearable.

Also, as your breasts get bigger, your shoulders may round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Try strengthening your upper and middle back muscles with targeted strength training.

Seated cable row

The seated cable row uses movements similar to rowing a boat. To use this machine, follow these steps:

1. Sit on the bench.
2. Select an appropriate weight.
3. Grab the bar and pull.

This machine works the upper back muscles and the latissimus dorsi, a broad muscle covering the middle back around the sides of the chest. Together, these muscles can help give you a strong posture and prevent upper back pain.

You can modify this exercise with elastic resistance bands if you don't have access to a row machine. Sit on the floor with your legs outstretched, place the middle of the band around the soles of your feet, and pull the ends of the bands toward you.

Lat pulldown

The lat pulldown is a long handlebar that creates a weight through cable resistance. Pulling the bar from overhead toward the chest allows you to work the latissimus dorsi muscles, just like on the seated cable row.

Alternately, you can use 3- to 5-pound weights to target these muscles. If you're using free weights, follow these steps:

1. Hold a weight in each hand.
2. Face palms downward.
3. Slowly raise your extended arms out to your sides.
4. Then, slowly return to the starting position.

The latissimus dorsi muscles help build a strong posture and stabilize the spine, which is an excellent way to prepare for birth.

Exercises for the Chest

In nature, everything must be balanced. So, if you work your back muscles, you should also work your chest muscles. The chest muscles help strengthen and stabilize posture and help with deep breathing—a fantastic skill to have in preparation for childbirth.

Seated chest press

The seated chest press is a machine version of a weight bench. Instead of lifting free weights over your head as you lay down, you push and pull weights toward and away from your chest while seated. This machine works your pectoral, deltoid, and tricep muscles.

Exercises for the Arms and Shoulders

Soon, you'll need strong arms and shoulders as you schlep your new beautiful baby, a diaper bag—and the groceries. The triceps and biceps are on opposite sides of the upper arm. By working them together, you can strengthen and stabilize the shoulder and elbow, which can help prevent injuries. Not to mention, you can show off a little and flex your arms after a good workout.

Biceps and triceps machine

With this machine, you sit on a seat and bend slightly forward. Resting your elbows on a bench in front of you, you grab handles that you pull toward your chest.

When you push, you work the tricep muscle; when you pull, you work the bicep muscle. Make sure to do equal movements for each muscle to balance your strength training.

Arm exercises with bands or free weights

Alternately, you can work your biceps and triceps with resistance bands or free weights. For biceps, follow these steps:

1. Stand with your feet shoulder-width apart.
2. Place the middle of the band under your feet (or a weight in each hand).
3. Hold the ends of the bands or weights in each hand and do a bicep curl by moving the band or weight to your chest while keeping your elbows still.

Keep the stance and band under your feet to work the triceps. Next, follow these steps:

1. Bend forward slightly at the hips.
2. Keep your upper arms in line with your torso.
3. Pull the band or weights behind you so your arms straighten and your palms face the ceiling.
4. Come back to the starting position.
   

Exercises for the Lower Body

If you plan on doing any squatting during labor or delivery, you'll need strong legs. But even after giving birth, you'll need strong legs for carrying your baby (and all their gear). Once they're walking on their own, you'll need those strong leg muscles to chase them!

Leg extension

The leg extension machine works the quadriceps (quads) muscles on the front of the thighs by "pushing" against a weight while lifting the lower leg and extending it straight. To use a leg extension machine, do the following:

1. Sit on the seat with your feet just under the bar.
2. Use your leg muscles to push the bar upward until your legs are almost straight.
3. Return to the starting position.

You can do something similar with resistance bands by sitting in a chair and placing the band around one ankle and a chair leg. Lift your banded foot off the floor so it is parallel to the floor. Repeat with the other leg.

One great benefit of this movement is that the leg extension will also help strengthen the knees, which can prevent injuries.

Seated leg-curl

The seated curl works the hamstring muscle opposite the quad muscle on the upper leg. Again, balance is critical when weightlifting for strength, so if you work the top muscle, you must also work the bottom.

This exercise looks like the same motion as the leg extension, but the leg employs the weight from a different side. So, it works just like the leg extension but in the opposite direction. Rather than placing your feet under the bar, you put them on top. You "pull" the weight downward using your hamstring muscles to perform a seated leg curl.

Dumbbell squats

Dumbbell squats work the glutes, quads, and hamstrings. To do squats with weights, follow these steps:

1. Hold one weight in each hand.
2. Face your palms toward your body and place feet shoulder-width apart.
3. Slowly lower your body by bending your knees.
4. Keep your back straight and arms extended all the way down.
5. Slowly return to the starting position.

Exercises for the Core

Core strengthening exercises during pregnancy can help you maintain strong abdominal, pelvic, and back muscles. These muscles are overworked during pregnancy and labor, so exercises that target these muscles help prepare you for the big event and can reduce discomfort during pregnancy.

Planking

Planks are ideal because you can work your back and front muscles in one simple, static movement. The plank not only strengthens and lengthens muscles, but it can prevent aches and pains, including back pain, by keeping your abdominal muscles strong through all stages of pregnancy.

If you have a diastasis recti (a separation of the left and right sides of the abdominal muscles), talk to a health care provider before doing a plank. Planks are an excellent muscle-building exercise, but they might not be safe for everyone.

In a standard plank, you lower onto all fours so your wrists are directly under your shoulders. Then, you lift your knees off the floor without arching your back so your body forms a straight line. Hold for one to two breaths, working up to five breaths.

Modified planks can help you avoid overexerting your abdominal muscles. So, go ahead and bend your knees, letting them touch the floor rather than keeping them straight.