Lifting weights in early pregnancy?

[mumofone25]

Hi everyone, was just wondering if anybody lifts weights? I’ve been googling but just keep coming across conflicting advice. I’m currently almost 6 weeks pregnant with my second. Thanks in advance for any advice

I did for both my pregnancies (I'm a trained PT)

I didn't do more than I did pre pregnancy. I only did an much as I felt like doing (sometimes very little). I would have avoided crunches and heavy squats, and anything involving lying on my front.

I used a heart rate monitor to help gauge effort and was sensible. I didn't do any mad sweaty type classes but that's not to say they're to be avoided.

I would get advice from your GP though, if you're fit and healthy there is little reason why you should not continue to exercise sensibily.

Hey, I don’t lift competitively or anything but will do squats, deadlifts, free weights at the gym. I’m 9 weeks along now so have stopped barbell hip thrusts and I know that in a month or so I’ll have to be careful with exercises on my back and some specific core stuff. I think that so long as your technique is sound and you’re aware that towards the end of pregnancy ligaments can get more stretchy then it’s great to continue and keep strong, especially glutes to help stabilise everything as we get bigger!
I hope someone will be along with more specific advice though :)

I did antenatal circuits throughout my pregnancy up to 38 weeks which included weights. The key was that you never progress in weight and actually take it back in weight as your pregnancy progresses.

Thank you all for your advice. I’ve been avoiding it since I found out as just wasn’t sure. So just keep it light? Was going to ask aswell does anybody use the squat rack along with the Olympic bar?

I’ve kept up body pump and I did body step until about 12 weeks until my boobs couldn’t handle it. Now do a combination of weights and cardio (uphill walking or stepper). I also recommend spinning.

I did a lot of classes before so just trying to keep moving and not doing it to get a high heart rate! I have brought it down a notch from about 16 weeks but still regular sessions.

I’m 24 weeks and lift weights 3 times a week with a personal trainer. They (and I) have had extra training with a pregnancy specialist that they organised for me which was amazing. I have reduced the weight a little to make it more comfortable (I also had pneumonia earlier in the pregnancy so lost a lot of fitness then!)
My plan is to continue at whatever level I can manage all the way to the end. I am taking it easy and not pushing it to the max. I also have a pregnancy fitness book which I have found interesting and helpful.

I lifted as normal until about 20 weeks. Once my spd got really bad I went to upper body only until about 35 weeks when I stopped completely because of pregnancy complications.

@Katiecausesmischief that sounds brilliant. My aim is to keep going and just do as much as I can. I’ve been to worried to train but after hearing from all of you I am going to get back into it. Only had a couple of weeks off. I’ve ordered a Fitbit that has a heart rate monitor so I can keep an eye on it. Seems as if letting your heart rate get to high is an issue. Thanks to everyone who commented on my post, you’ve all helped to reassure me. Here’s to healthy happy pregnancy’s 🤞

I used to lift pre pregnancy. In the first trimester I mostly did running prior to the Oxford Half Marathon. Then I had 2 sessions with a prenatal PT, who wrote me a programme. I never lift to failure anymore and mostly do light weights, and keep going lighter as exercises start feeling uncomfortable (I went down to 20 for squats and now I am 15)

Thank you OP, I have had people be really surprised that I am still training! Although I have cut down a lot on swimming (used to swim 3 times a week) but that’s more to do with the pneumonia.

I should have said I always wear a HR monitor in the gym & make a point of ensuring my HR doesn’t go up too high. To be fair I can tell now when it’s getting a little high without looking. Before pregnancy I liked to push it to the max and it took me a while to get used to taking it easier!

@Katiecausesmischief it’s brilliant. I am aiming for where you are. I want to still carry on throughout this pregnancy. That’s my issue, I am used to pushing myself everytime and hitting high weights for one rep max’s. Do you have a guide as to what’s a healthy heart rate to aim for?

@Monipop84 I may look into a prenatal PT for some help. I will get myself to the gym tomorrow and aim for light weight and just take it easy. I’ve really missed training!

I'm a Bodypump instructor and taught my last class 5 days before the DC2 was born. Didn't increase weights when pregnant but didn't need to go down either.

Of course this is not a time to max out, but the 'don't let heart rate over 140' was a recommendation based on a guess and the doctors who came up with that have themselves said this should be ignored. vitals.lifehacker.com/the-truth-about-exercising-while-pregnant-its-okay-to-1682602976

@mumofone25 in terms of HR I usually keep it under about 150 as a max and aim for an average of around 130 for an hour’s session. But I think it’s personal thing - see how it feels. In early pregnancy I kept it lower following medical advice and whilst I waited for some cardiac tests - I had heart surgery a long time ago (have done lots of competitive sport since!) but they wanted to check it out just in case. Everything came back fine so now I’ve picked it up a little.

I am quite careful what exercises I do eg incline press as opposed to flat, careful non-floor based core work etc. I follow all the pregnancy specialists guidance - she was amazing, we did it by Skype as she is based in Lincolnshire and I’m in the SE.

Speak to a trainer at the gym and they can create a tailored plan for you.

In early pregnancy I was told to avoid swinging motion type exercises so no barbell hip thrusts or glute kick backs. I'm doing hip thrusts again but with a dumbbell instead. Have reduced my weights slightly and also do my squats on a smith machine for extra support. Advice changes the further into pregnancy you go. They say to only work to 70% of your normal max. I got light headed last week but my PTs are all great!

Yay! I plan on keeping it up for as long as possible. Can honestly say that weight training totally changed my life, including quite dramatic weight loss with no dieting. Avoiding barbell hip thrusts completely. I’m just shy of 6 weeks.