Strength training while pregnant

[december2020]

Hi,

My nausea waves are finally levelling out and I'd like to get back to some of my strength training.

I tend to love exercises like deadlifts but not sure how "pregnant - friendly" they are (currently in 1st trimester). Would they be ok if altered to lower weights?

Or are there any good free apps, websites or exercises that you'd recommend that are safe for pregnancy?

First you need to get clearance from your doctor. Mine told me not to lift heavy objects to be safe because my placenta is too close to cervix.

I'm not a pro but deadlifts could be problematic for anyone when not done correctly. I suggest sticking to more fool-proof exercises during this time.

If you're used to exercising, you might find it difficult to find a pregnancy routine that meets your fitness goals. Most pregnancy workouts will barely get your heart rate up. I recently found this workout on youtube and it seems to be both safe and effective:

(not sure if posting video links is ok though)

I like to use a light dumbbell for rotator cuff exercise and an elastic band for clam. My legs and arms were really sore the day after :)

Do get clearance from your GP, but if your body is used to training in this sort of capacity then there will be nothing wrong with carrying on.
Obviously the weights you usually lift will have to be lowered but you should be ok.
My friend does CrossFit and she trained all the way through until a few weeks before she had her baby boy. She was benching 72.5kg at 7 months! 😳
If anything it helped her pregnancy along as she continued to train and her body just thrived.
Now clearly everyone is different which is why I said to speak to your GP first, but if you're an athlete anyway, dialling down your training should be a help, not a hinder 💪🏻

Speak to your midwife about it first but I was told that if it was exercise I've always done then to carry on for as long as possible. Don't go starting any crazy new fitness workouts basically!

Strength training is fine. I did it right up until the gyms closed then carried on doing kettlebells at home until it got too uncomfortable (currently 36+5). Squats and deadlifts in particular are good for you because of the areas they strengthen. Be sensible and reduce the weights so your heart rate doesn't get too high. Don't do any exercises flat on your back.

I used to search on Instagram for pregnancy workouts for some inspiration. Emily Skye is a good account to follow.

When I got bigger I started doing Babyfit by Amy on YouTube. It's tough for me now that my belly is huge. But it wouldn't have done anything for me in early pregnancy!

I echo everyone saying it’s a good idea to seek advice..,

BUT also wanted say I’m in my second pregnancy and after having terrible SPD last time, I am using a strength training program to keep my pelvis and back in good shape and less pain this pregnancy. So far it is working wonderfully!

I used an online training program called the O.p clinic last summer, and am following their advice for my technique.

Deadlifts form a big part of my training, they are the most important part. As long as your body is used to them and you have good technique, I think it is ok to continue, BUT gradually taper the weight down as pregnancy progresses.

Better to do more reps of a lighter weight, and just listen to your body.

I was Dead lifting 57 kg at 10 weeks, now am 17 weeks and down to About 30kg, I do 5-10 reps very slowly and comfortably

Keep googling - I’m sure their must be more resources online x

Thank you so much! This is so helpful!! I was probably my fittest a couple of years ago and then some crazy work deadlines got in the way. Got into a good rhythm again a couple of months ago and then found out I was pregnant and all the symptoms hit. I'm finally feeling a bit more "me" and wanted to keep my fitness up (no crazy new intense programmes, exercise I've done before).

I have my next appointment in 2 weeks for my scan and bloods, so will get advice! In the meantime i was thinking of following the NHS advice online. I use a heart rate monitor so can make sure my HR is in the "safe zone", will lower all the weight kgs and just take it slow and listen to my body.

@carlablack I'm definitely going to check these videos out! They look perfect!

@lockdownpregnancy omg that's mental! Power to her 💪 I was thinking the same, just start with lowering weights massively and just see how my body feels and as soon as anything feels bad, stop.

@1stmummaSD thanks for the tips! Will be have a good IG search and check out Emily Skye and babyfit on YouTube. A kettle bell is a good shout! When are you due?

@Gerdticker that's awesome! (the programme and your deadlift weights, not SPD) How have you found it? Love that deadlifts are a core part of it!

@december2020 if deadlifts are something you are used to and your form is on point then they are so good for your legs and back strength! If anything the benefits will be massive if you continue with them!
As you said just watch what weight you are pulling. You know you're own body, so as you said, you will know when to stop.
My personal best weight for a deadlift is 117.5kg, but don't think I'll be pulling that anytime soon! Haha! 😂😂

I'm 38 weeks tomorrow, still lifting and rowing here (in the garage ). As others have said if it's what you do anyway then it should be fine, just brace yourself that at some point your old warm up will be your workout! I was 55kg pre-pregnancy, 65kg now, deadlift PB of 100 but that was before my daughter was born nearly 2 years ago and I'm starting to think I'll never get back there! 40 odd is plenty for me at the moment I did stop benching the other week, felt fine in terms of the lift but I had to admit I couldn't actually get on and off the bench anymore! I can row on days baby is sitting low, can't on days they've popped back up because I can't breathe (joy of second baby I think is they seem to jump up and down like a jack in a box!)

I like to do pregnancy pilates too as a low impact way of keeping things moving for proper lifting sessions. I had PGP with my daughter and have SPD this time and it definitely helps keep me together.

Oh and I had proper pregnant lady tears when I couldn't do full push ups at 34 weeks, as I'd managed it until birth with my daughter, and I gained 5kg more with her than I have with this one. I just put my feet on the sofa or similar to make room for bump!