Exercising / Weight lifting - "Fit Pregnancy"

[mumoffluffs]

I was wondering how many mums continued their exercise routines throughout pregnancy and if you felt it helped you during the pregnancy/birth?

I've been weight training for 7+ years and all being well will be continuing (within reason and with the doctor's green light). I'm 5 weeks and have been able to maintain my routine so far but ensuring I take it easy enough that I am able to hold a conversation etc. I have found that it has massively helped me feel good post-workout, if I am tired during the day I feel re-energised mid-workout which lasts until close to bedtime.

There seems to be a lot of information regarding how beneficial exercising is whilst pregnant, but not as much information specifically on weight training - other than some Instagram fitness ladies.

Is anyone else continuing with exercise / has done this throughout pregnancy? Any weight lifters out there too?

Hello I’m a weight trainer too and as I understand it, you can continue with the exercise you were doing before pregnancy but don’t add any new strenuous exercises. As you get into trimester 2, be careful with squats/lunges/anything that puts pressure on pelvic floor.

Unfortunately, since pregnancy I’ve managed to get to the gym 3 times (13+2 today!) because of hyperemesis. I really miss it! I am worried about labouring if all my muscles have disappeared and am worried about restarting weight training when the sickness goes because I’ve had such a long break. Sigh.

My point is, carry on weight training and enjoy. Your labour will be easier and studies suggest will be shorter 👍 Congratulations!

I have and am really glad I've kept it up. I've had lots of pregnancy symptoms (inc. bad morning sickness until 24 weeks) but no aches and pains or other niggles, which I think is partly down to having kept active.

Obviously take a sensible approach. I'm 27 weeks now and have found my centre of gravity has changed since I developed a bump so I'm quite careful about protecting my back and making sure I keep good form. Good luck!

Im a competitive weightlifter (think snatch/clean and jerk), 31 weeks pregnant and have continued training. Although in the first trimester I was so sick I managed to get to the gym maybe twice a week. I remember once thinking I was feeling ok, then got half way through my session and having to nip to the toilets to be sick! Generally if I was feeling a bit ropey it made me feel a bit better though.

My programme has been heavily modified, I dont do heavy stuff anymore. In my first trimester my rule was if I had to wear a belt to complete the set or lift, it was too heavy. I think I stuck to about 60-70% of my 1 rep max, and just added more reps.

Im still training now, but have had to stop squats/lunges due to a bit of SPD. Im doing a lot of accessory exercises though, and a lot of kettlebell work.

Its defo worthwhile and its made me feel better.

Nearly 37 weeks and managing to get to the gym usually twice a week. I’ve slowed a lot though and things are getting a bit more awkward. Just listen to your body and modify anything that doesn’t feel comfortable. Eg. I swapped deadlifts for sumos and barbell squats for goblet squats, and don’t do anything flat on my back. All consultant said was not to lift to the point of straining. I’ve had an easy pregnancy so far and definitely think it’s due to keeping active

@Nelbert19 Glad to hear your thoughts! I can understand the fear of not being able to get back into it after the break, always sucks after some time off but sensible to take it easy! Hope you can get back in the gym soon and feeling better!

Good thing is, although your body is resting now, the time you did spend in the gym prior to being pregnant will have massively strengthened your bones, muscles and ligaments/tendons which hopefully reduces your chances of having strains and sprains as your body starts to relax muscles in prep for birth

Please do let me know if you manage to get back to the gym (have my fingers crossed for you!)

Hi @Lakedeal wow! That's impressive! How did you find training during your bad morning sickness phase? Did you modify much of what you were doing prior?

Hi @Letsallscreamatthesistene great info! I have a few little bitty questions if you don't mind!

• Other than squats are you still doing any compound exercises?

• Have you being doing and hip thrusts/glute bridges (with modification if needed) in place of the squats and lunges?

• How have you found exercises where you're lying on your back, such as bench press, or have you modified (i.e. incline bench instead)?

• Do you include any light cardio?

Hi @Salire86 Good advice and well done on managing to keep up with gym! Have you included any cardio or stuck with weights?

I'm generally a little adverse to cardio but wanted to know if you've included any steady low-moderate cardio?

@mumoffluffs hi!

• Other than squats are you still doing any compound exercises?

Deadlifts with the hex bar are the only things I can do now. Dont underestimate how restrictive having a big bump is. I was doing normal deadlifts until the bump was getting in the way too much.

• Have you being doing and hip thrusts/glute bridges (with modification if needed) in place of the squats and lunges?

Yup - glute bridges, hip thrusts and clamshells (with a resistance band)

• How have you found exercises where you're lying on your back, such as bench press, or have you modified (i.e. incline bench instead)?

I dont do them now, the bump is too big and its uncomfortable. Also you shouldnt lie on your back for any prolonged period of time in the 3rd trimester. However I still do the exercises, but just put the bench at an incline.

• Do you include any light cardio?

Yes, im also adverse to cardio but the weight training has been so restricted its actually been quite nice. Cycling or swimming. Swimming has actually been really good because you're neutrally buoyant and dont feel like a massive walrus on land!

@mumoffluffs I’ve just been walking. Hate cardio so would have done hiit training before but stopped that once I got pregnant. Did try and do the stair master at the start but found I had to prioritize where I used my energy as things progressed and wanted to try and maintain as much muscle as I could. Looking forward to getting back to proper training in the coming months!

Hi @mumoffluffs
I’m a weight trainer too. I did have to slow down and not do some sessions from week5-11 Ish as I just felt so awful, tired and sick. So didn’t fancy it. But started again after that.
Now 22 weeks Still doing flat bench but obviously getting back up from these positions is getting tricker!
Still do squats and deadlifts. - although bump is getting a bit in the way and have to have a wide stance so the bump sort of goes inbetween my legs.

I got some lovely comfy maternity Asos gym leggings by the way!

Don’t underestimate how light headed you can get when pregnant!

I have also started doing a Pilates class to go along side the lifting, it’s really helped my core and flexibility too.

For cardio, I do a lot of walking to and from school. But at the gym I’ve been using the Stair Master and sort of done intervals of speeded up and slowed down.

I am getting f a bit breathless now, apparently that’s normal, the ribs move etc.. and can make you feel like that!

Hope that helps too

I’ve continued pretty much like normal but I’m also looking for advice from people who train at a high level. I’m in week 13 and I’ve been a high level athlete most of my life. Currently I’m not professional and I’m not focussing on one sport but I’m still training like one. I’m doing everything from weightlifting to triathlons to ultras to Crossfit. I also find it very difficult to navigate through the jungle of questionable advice on training while pregnant. Most seem to say you should be able to hold a conversation but for me that would basically be a walk/ slow jog I.e not training. And the advice seem to come from people who are not used to hard training..
I’ve been pushing less hard in CrossFit wods and I don’t go near my 1rm in weightlifting. I’m lifting around 60-80% in all the lifts now. For running I’m going slower too but not as slow as I can hold a conversation easily.. I’m not striving to set new pb’s or become fitter now, I don’t think even even maintaining my fitness will be possible but I’m still not going to give up and just go for yoga and swims.
My body feels great and I don’t feel like I’m pushing too hard but I’m still a bit worried because of all the people saying you should be able to chat during exercise.. I’ve pretty much decided to ignore them and just go on feel. I just wish some high level athletes would share their stories, that would be so useful! Oh and the doctor and the midwife I spoke to as well are clearly not active people and came with useless advice.” Don’t do any ab work and it’s up to you what you’ll do” . Regarding the ab work, as long as it feels good I’ll continue as I’m convinced it’ll help my labour. Sigh, I’m so tired of people treating you like you’re disabled not pregnant.
Let me know how you’ll get on and how you’ll continue to work out!!

Hi @Olofsdotter. By 'high level', what do you mean? Im a national level weightlifter, competed at the national champs.

All my advice in my previous post still stands. Ive also ignored the 'be able to hld a conversation' advice as I dont think it makes sense for people who are used to training. I do swim though and definitely do not see it as 'giving up'. I swim 1.5km whenever I go.

Im defo not the oracle in exercise during pregnancy, but I have experiences/advice that ive picked up along the way. Im 31 weeks pregnant, so if you have any specific questions, im happy to answer.

@Letsallscreamatthesistene
I’m so glad to hear you continued to train! So many people seem to just start going to yoga and swimming. Nothing wrong with that but I want to continue with my normal routine for as long as possible.
So would you say you always are able to hold a conversation while training? This is the advice I get all the time but for me that would not be training. I’m also ( well I was) a competitive weightlifter/ CrossFitter and I’ve continued almost like normal, I’m not trying to get stronger or fitter but I still push quite hard in workouts, I’m lifting about 60-80% of my 1rm’s but I can’t hold a conversation easily.. My body feels great though and I’m hoping it would tell me if I’m pushing too hard!

@Letsallscreamatthesistene
We wrote at the same time!! Haha!
Yeah international level in several sports, ( a few years ago but I’m still used to 20+ h week of training.)
I’m so glad to hear you ignored the hold the “conversation advice”! I think it’s different for people who are used to train at a high level.
I also swim ( doing triathlons now and again!) so I’m not seeing it as giving up at all, it’s just not all I want to do.
Thanks for your reply!! I hope I can continue to train like you’ve done throughout my pregnancy

No I cant hold a conversation whilst im working during the weights sets. That seems ridiculous to me!

I carried on my normal training up until I was maybe 28ish weeks (although I did power cleans and snatches before then), passed that im just so uncomfortable and my bump gets in the way too much to do anything to do with a barbel - it makes the bar path incorrect and I dont believe that training an incorrect movement is at all beneficial. Hex bar deadlifts, kettlebell swings, goblet squats, accessory exercises have been my friend. As I said in my previous post, I had to stop barbel squats as ive developed a bit of SPD, so no amount of widening my stance has worked for me.

The really important thing is to listen to your body, more so than your used too.

I always think the ‘hold a conversation’ line is more to do with cardio work. As I would not normally have a conversation with someone while doing a shoulder press or whatever anyway; whether pregnant or not!

I’m a qualified gym instructor, we did a little bit on post and ante-natal.

I think the main thing to consider is, it’s easier to pull a muscle due to the increase of relaxin. I injured my back (lumber) last year (when not pregnant) so I’m especially careful I use correct form etc. I always finish session with stretches - especially glutes as mine are tight and I’m prone to sciatic twinges 😖

I’m only 22 weeks, but have so far kept much to the same routine.

It’s so nice to read from other similar ladies! Most people tend to start pregnancy yoga; that’s just not my thing.

Great advice guys! Really useful stuff.

I also don't fully agree with the "able to hold a conversation" usually given and was unsure of how reliable that was! So good to know not everyone follows that rule - Usually I'm quite focused on what I'm doing and too busy concentrating on my form and breathing through each rep (when heavier) to have a convo during sets - so haven't really been able to test out if I can speak anyway.

I'm still looking into the ab work issue - was thinking that compound lifts ideally should do the job of engaging the core but not keep it soo tight that it causes more severe diastasis recti?

A recent post from yanyahgotitmade on Instagram (heavy lifter and trained up until a few days before birth - deadlifting 255lb for 6 reps) mentioned how in her experience she felt "any concentrated core/ab exercises were a waste of time during pregnancy" and said she feels it contributed to how much her abs came apart due to them not being able to stretch as much and being too tight.

Good advice!!

The doctor told me today not to bend down or do any push exercises??? Surly this isn't true!!

I am 19 weeks tomorrow and so far have managed to do all the gym classes I did before pregnancy. I tend to do circuits 3 times a week and the instructors will just adapt a few of the moves for me. I have to remind myself to slow down sometimes but plan to continue throughout my pregnancy

I havent done ANY ab work during pregnancy, purely for the diastasis recti reason

@mumoffluffs I definitely did modify things. I go to a women only gym and they have a lot of pre and post-natal ladies training and are quite good at giving advice. Until now, my bump has been really small and hasn't been in the way at all, although I think that's beginning to change. The main difference has been in intensity. I just decided my goal was going to be to keep showing up. Sometimes I was fine to do a regular workout by the time I had warmed up, and other days I eased off a bit and focused more on technique or stretching and pelvic floor stuff. I've also eased off on how much I'm lifting - more like 60-80% than pushing for PBs!

Just come across this post which has been really interesting for me! I'm by no means a professional weightlifter/cross fitter etc but I was going to the gym 5/6 times a week weight training (started this time last year for my wedding!) it's been great to read you're all still training. I felt so bad weeks 6-16 I didn't go at all but have been back a day or two a week for the last 4 weeks and modified exercises the way a lot of you have. Cardio wise I've been doing some slight incline waking but never was a cardio fan. I'm hoping it all goes some way to helping in labour 😬

I have mostly ignored the "be able to have a conversation advice", haven't felt physically able to push myself as much as normal but if I spend my whole workout in "moderate" then I barely break a sweat. My PT advised not doing sit-ups/weighted sit-ups and planking instead and I've been (trying) to listen to what my body is telling me even if it means skipping a workout and going for a brisk walk instead.