Gym workouts

[Tokyo87]

I feel like I'm constantly posting questions on here 🤦🏻‍♀️ but was just wondering if anyone had any advice on working out at the gym.
My gym instructors aren't the most helpful and didn't really give me a clear answer when I asked which equipment was safe to use. Have googled and read a little, I know I should not get too out of breath and still be able to have a convo, lift nothing above my head or lie on my back for long periods.

This is what I'm currently doing, 3 times a week
20 mins moderate on the cross trainer
I0 mins moderate walk on slight incline
Leg press 3x 15 reps
Another leg machine, don't know the name 3x10 reps
Some light weigh bicep curls

I'm not a massive gym goer so don't know much about the equipment, but I can't do what I used to ( netball and spin). I also do walks with the dog thurs -sun. Suppose I'm just after some opinions as worrying about overdoing it, thanks :)

Haven't heard about not lifting things over your head. There was a pregnant lady that I know that was still doing body pump and attack classes at 35 weeks pregnant. She just used lighter weights and did lower impact options

Why can't you do spin?

You can do anything you did pre-pregnancy. There is no risk to baby, but increased risk of injury to you due to hormones making your tendons and joints more flexible in preparation for the expanding hips and birth. Risk to baby comes from an increased risk of falls, but you are unlikely to fall from a cross trainer etc. You are also less able to regulate your temperature so may feel fainter quicker - keep hydrated and take regular breaks.

It's better to maintain fitness in pregnancy as birth is hard work! It is easier if you are fitter.

I'm no sure why you don't think you can do spin? Won't the instructor let you?

As for netball, that's a personal choice, I'd avoid rugby and other contact sports, but I guess for netball it depends how competitive your team/ league is and how hard you play (risk of falls and balls to the stomach).

I still powerlift with the barbell but at reduced weight and volume due to relaxing of ligaments. Been fine doing deadlifts, back squats, bench press, military press, rows and shoulder isolation work with dumbbels. I'm 23+6wk atm, doing 60-80% of pre pregnancy max.
Use the breathlessness test to ensure intensity is not too high, you should be able to talk during and after a workout. Just listen to your body, it will let you know if you are doing too much and make sure you have rest days and an occasional week off if you need it.
If you are ever unsure if an exercise is not safe just search exercise name + pregnancy on the net and you'll find adaptations for it.

Why can't you lift anything above your head?? Many women still lift weights, and like, general things in everyday life over their heads in pregnancy!

I'm still running 3-4x a week and lifting weights to work out arms. I plan to continue as long as possible - 20+4 currently.

My midwife just said to listen to your body and not to over exert yourself. If you feel comfortable when exercising it's fine.

I didn't think I was aloud to lift weights above my head as that's something my friend told me! (Advice she was given when pregnant, something to do with the stretch?) Tbh I just took her word for it and didn't look in to it myself...

My gym still aren't running classes and the bikes in the main gym are a funny set up. Once the classes start up again, I'll be back at it.

Netball, my doctor advised me not to. And tbh I don't think I'd feel comfortable to, it's meant to be non contact but I've been jabbed, hit with the ball and fallen over a fair bit in my time.

Thanks for the advice everyone, was just worrying again. Feel more confident now that what I'm doing is ok

Aside from abdominal exercises after about 20 weeks, and lying flat on your back, you can do pretty much whatever you are comfortable doing! I was running until a few days before DD was born, was in the gym when contractions started with DS, cycled on the turbo trainer all the way through with both, lifted weights, did circuits... generally just remained as active as possible!

Your friend has been listening to too many old wives tales if she believes you can't lift your arms above your head in pregnancy. I had the full go ahead from gp to keep up crossfit and weight lifting during pregnancy but due to a haemotoma I had to stop all exercise.

You can carry on doing your usual sessions as long as you feel comfortable.

I've been advised not to start anything new that I've not done before and to not lay on my back for long periods of time after the 26 week mark, but that's about it!

Happy training!

Of course you can lift things over your head. .

You can do anything you did before you got pregnant. Unless you have a condition which precludes you from certain activities, pregnancy is not a disability.

Yes I'm quite aware pregnancy isn't a disability
And I can't do everything I did before pregnancy, as netball has stopped for me due to the risk of injury.
After looking briefly online, a few trusted websites do say to be careful lifting weights above your head so there's obviously something to it.
As a first time mum, I'm just wondering and worrying about lots of things and just wanted to double check what others thought. Thanks to those with useful advice and input

There will be plenty of people that are shocked that you want to keep exercising during pregnancy!! Mainly because they didn't, I think!! ;-)
Don't take up anything new during pregnancy - and assess your risk. So netball, probably has a higher risk of contact/falling etc.
But basically do everything at a comfortable level. Don't go for PBs, but you can absolutely stay fit and healthy. I'm 20+6 and still running and horse riding. I'm doing it to a far lesser extent (running 4 miles slower than I used to run 10... and sticking to no jumping on my horse) - and I'm aware that any week, I may have to adapt or amend it again as my body changes. I would say that's the biggest thing - your body is great at telling you what's too much... and whilst we're used to pushing the limit, we have to remember, our body is "on borrow" to a baby right now, so we have to listen to it! :)

@SillyBry thank you, I agree. I'm 18+4 and have all of a sudden seem to have a proper little bump going on. Think this has made me look at what I've been doing and if it's still safe :)

I think continuing with spin is perfectly safe?