weight lifting while pregnant?

[threeinthree]

so ive been going to the gym and lifting heavy weight for about 4 months now and I love it, ive just found out im pregnant and wanted to know what adjustments I'll need to make?

I don't plan to lift as heavy but wondering if there's any specifics do's and donts regarding certain exercises!

Tia x

Actual Weightlifting or lifting dumbells?

makes a difference to my answer...

@suitsmetoo actual weight lifting haha

heavy compound lifts over up to 100kg on a barbell and higher on machines!

Then I think it's incredibly selfish and a bit daft! Baby should come first not the vanity of worrying that you will lose your PB and be back to square one.

Swimming, toning work, yoga, all over that. Keeping fit and healthy. Healthy diet.

I just can't see any need at all to lift 100kg whilst your body is working overtime making a baby. I personally wouldn't do anything deliberately which could affect a healthy outcome for the baby. Potentially.

But I do get that weightlifting is addictive and you'll probably keep doing it anyway.

@suitsmetoo okay I think that's unnecessarily rude

I want to keep active in the best way I know how, I've already said I won't be lifting anywhere near as heavy and will be adapting everything I do. I just wanted to know if there were any exercises I should definitely be avoiding

It's not selfish or daft to want to keep yourself in shape and keep doing something than you enjoy, so thank you for that really unhelpful and unrequested opinion

@suitsmetoo I gave the example of how heavy I usually lift to add a bit of context that I know what I'm doing and my body clearly handles it well. What a great way to make a woman feel bad about themselves for wanting to keep fit, bet you're a delight

I follow a nutritionist @ shannonsnutrition on Instagram who is pregnant and carried on lifting throughout her pregnancy. I’m not sure she has any official advice or guidance but she might have some personal experiences to share.

There was a very similar thread to this one the other day which might also have some comments on it.

@erinaceus thank you! I'll have a look into it

Im 39+4 and currently in hospital about to have baby. I have heavy compound lifted my entire pregnancy making adjustments as I went along. 2 days ago I got my 50kg bench PB 2 days ago and I was squatting and DL for reps 70-80kg up until 35 weeks until my spd got too painful.
Weightlifting in pregnancy is completely safe as long as you are low risk. It has been the best thing I have done this pregnancy and I have made some incredible strength gains along the way.

There’s also a section of this board https://www.mumsnet.com/talk/the_weights_room

with a chatty thread (“Lifting support thread”) not sure if anyone there has handled pregnancy with lifting.

(I lift but I’m not and have never been pregnant.)

Have a look at Gemma Atkinson on instagram, she also has a book I believe? But she's very passionate about training sensibly throughout and beyond pregnancy - not for vanity, or selfish reasons- but to keep your mind and body as strong as it can be. She has some really useful advice.

Congrats on the baby!

I had been lifting for around 5 months prior to getting pregnant

From Tommy's:

There are a few here that probably affect you..

"Weight exercises to avoid in pregnancy

Cross-fit type training, which involves lifting heavy weights in a timed circuit. If you have lots of experience of doing cross-fit, you may be able to carry on with some changes to your routine and support from your doctor.

General circuit classes using bar bells and fast movements.

Exercises that use heavy bar bells behind your neck after 12 weeks. You could use dumbbells instead.

Using a single, large barbell to do deadlifts, clean and press, and upright rows, especially in the third trimester. There is a risk of the bar hitting your bump.

Weighted sit-up exercises after 12 weeks.

Abdominal rotation machines.

Lifting weights while lying on your back after the first 12 weeks of pregnancy.Instead, try the chest press and chest fly on an incline bench from 12 weeks and with a further incline from 20 weeks.

Lifting weights over your head after the first 12 weeks of pregnancy as it may strain your lower back.

Lying flat on your back after the first 12 weeks of pregnancy.

Bending at the waist after the first 12 weeks as it may make you feel dizzy."

okay great, thank you all for some very helpful advice!

Hi, I would check on insta. I followed a lady called denisemoberg who was into fitness before having her 2 and worked out throughout.

The guidance is you can do the exercise you did pre-pregnancy but only doing it for 4 months isn't so long when it's something like weigh lifting, not knocking it but your body would still be getting used to it. Consider doing less weigh and more reps maybe just while you find what works again for you.

@ttcsolomumtobe yeah I plan to drop the weight and just do a comfortable amount without having to push myself!

Personally I think it's a great idea, will keep you in prep for when you need to be lugging a baby filled carseat round or lifting a toddler but yea maybe take some time to check out any adaptations other women have done to their routine and just listen to your body. Im still doing my level of exercise I was pre pregnancy, I just don't always push to the extreme depending how I feel on the day. Still lugging bags of shopping round, life goes on doesnt it. Defo not saying that to undermine any pregnancy, mine was IVF and so very wanted yet for my mental health I still have to have the normality of doing things that make me me.

Good luck with your exercise and pregnancy

@ttcsolomumtobe yeah that's exactly how I see it!

I've already got 2 kids so my time in the gym is my bit of peace that I get haha so defo keen to continue!

Meg Squats (has a young child) and Girls Gone Strong have specific resources and advice on safe lifting when pregnant and post partum.

And of course it's not selfish, it's perfectly possible to lift safely when pregnant with some sensible adjustments, people just love to make pregnant women feel guilty about every bloody thing.

My instructor and midwife have told me to carry on lifting weights, I'd been doing so for about 18 months before I got pregnant.

I'm sensible and do as much as I can. I don't lift as heavy as I used to and my instructor makes sure I'm doing modifications and I'm being safe.

I'm currently ten weeks and my energy for the last three weeks have been close to zero though which also had an impact on how much I trained. Just be sensible and listen to your midwife and body. Happy lifting!

OP is 4 months gone and already 'extremely selfish' 😂 Only if you're a lazy arse who resides on the sofa every day!

OP - you are already fit which will serve well for pregnancy and motherhood so well done! Wouldn't work if going from couch to 100kg when pregnant but you already have strength built up. I'm sure you'll have to modify and avoid twisting and other posters will advise.

Gemmapaddy82 & fitnessfixers on Instagram both lift and have done through their pregnancies. They could both advise.
I don't lift but I know them both.

@Jk987 thank you!

Speak to a personal trainer but lifting in pregnancy doesn’t make you a bad mother!

I find, anyone and that includes HCPs who suggest swimming instead of what you're used to are completely clueless about exercise in general and go straight for a safe option. I always dismiss their opinion tbh. It's perfectly safe to carry on with exercise you're used to, it keeps your body strong. Be aware you're more prone to injury slightly but if you listen to your body you're fine to carry on

Thank you all! Don't know what was in the first commenters cheerios this morning but defo wasn't any cheer!

Will carry on as I am with extra caution and speak to one of the PTs at the gym for any crucial advice