Gym and pregnancy

[Hayxx]

Hi

I'm currently 17 weeks pregnant and used to go to the gym a couple of times a week beforehand, I'm only just starting to get my energy back and stop feeling sick so I'd like to go back but is it safe after such a long break? I used to weight train and use machines etc. As well as light cardio. What do I need to avoid and be aware of?

Does your gym have personal trainers there? I'd ask to have a session with one of them to talk about what you can/should do. Ask if there are any with specialisms in women's health and/or pregnancy.

But don't automatically discount weight training.
A lady at my gym continued heavy weight lifting until she was eight months pregnant. Her personal trainer told her it's not about the objective weight but is relative and subjective to how much you've previously been lifting. So, her PT told her don't be aiming for PBs or progressive overload, and drop down progressively from what you're used to lifting but don't stop altogether. I'd definitely talk to a PT about it.

It depends what you're going to do and whether or not you're planning to listen to your body! Generally speaking it's fine to do whatever you did before, but be aware that it's not much easier to destroy your back thanks to all the relaxin and loosening of ligaments. I learnt the hard way 🤦‍♀️

It might be worth getting a session in with a personal trainer that has a good understanding of pregnancy, or even a physio. Ultimately the only damage you can do is to yourself, not your baby, so it's pretty easy to tell when you should stop.

The only thing that you really can't do is exercise lying on your back, so no sit-ups unless on a fitness ball etc.

Ungh, sorry, it IS much easier to destroy your back...

Thank you both that's a good idea, my worry was obviously harming the baby, from the one time I did attempt going it was a lot more testing I reduced my weights and could only walk on the treadmill our body's definitely tell us what's too much.

You should be fine just listen to your body. I had IVF so had to really slow down training for a month while on the meds and it he first trimester wiped me out so I think I was 16 weeks by the time I felt good again.

i carried on spin class and HIIT class (with adjustments and alternative moves as pregnancy progressed) and stopped jogging at 30 weeks as it was a bit uncomfortable.

if you have a reasonable level of fitness beforehand you should be good to do most things apart from abdominal workouts. Im really glad I trained throughout it definitely makes a difference to post birth recovery I’m certain.

I'm VERY early but have started following 'bumpsandburpees' on instagram, and am considering buying her (Charlie Barker) book if/when I'm a wee bit further on. She seems to give really sound advice and also has an online programme.

I went back to the gym at about 17-20 weeks after not having been there during the first half of pregnancy due to Covid lockdowns and general pregnancy misery. I talked to the coaches and they advised me on scaling when necessary, I stayed going twice weekly until 33 weeks which was some achievement considering I had complete placenta previa and my baby was born by emcs at 34 weeks. It’s fine once you listen to your body and the coaches, and is incredibly helping in having a quick recovery.

The baby will be fine, as pp said, any damage would be to yourself as your joints/ligaments get more flexible you can overstretch yourself.

I would be really careful with your pelvic floor when doing weights.

Thank you this has given me a lot more reassurance I have been doing pregnancy workouts on YouTube but I do miss weight training.