Gym and pregnancy

[Livingonhope]

What are everyone's thoughts on gym/ wright training during pregnancy? I stopped weights as soon as I found out I was pregnant. Only 4 weeks ish but genuinely interested to see did anyone stop/ continue weights?

No harm in continuing your usual exercises just get some advice to make them pregnancy friendly.
I wouldn’t start anything new (other than yoga/swimming) but if you have always done weights, you can adjust and continue.

I dont know why you stopped tbh. The issue is starting a new exercise regime when you're pregnant. I know women that have continued with body pump and attack classes until they were 30 odd weeks pregnant without an issue.

OP - instead of asking strangers - talk to a medical professional who knows YOU and your circumstances/health situation.
Talk to PTs (level 4 and up) in the gym that are qualified to work with pregnancies.

And make sure you have a heart-rate monitor. I don’t remember what HR needs to be - but there is a certain limit that you can’t cross while pregnant.
(in my case - later in pregnancy mine used to jump up quite quickly so i had to do many exercises while sitting)

In general - Can you do some weights?
if you are healthy, sure. But you need to know what you are doing and monitor yourself.

Weights is fine just carry on as you were comfortable with however no front loading exercises so no planks/push ups etc as it places too much strain on abs. Also cardio is fine but don't get to a point where you couldn't hold a conversation, also try not to get too hot as the baby can't loose it's own heat so just keep it to a comfortable pace 😁

I kept up with weight training in both pregnancies right until the end. It kept all the aches and pains at bay and my back thanked me for it! As long as it’s nothing new and you decrease the weight (know your limits) you’ll be fine. I also wouldn’t do anything which puts pressure on your stomach such as a leg press

I worked out throughout both pregnancies, and benefited greatly from it.

There is no need to stop exercising; you'll do yourself more harm if you spend nine months sat on your arse. You can carry on doing what you were doing in the first trimester. You do need good form for weights, but that is always true; but the hormones make you slightly more vulnerable to injury if you lift with poor form. Later in pregnancy, you might have to modify some movements but there is no need to avoid weights.

sorry I should have clarified I haven't given up exercise I just haven't been doing the weights element. Thank you for those who gave non judgemental responses it is appreciated This is my first time ever conceiving and my first appointment isn't until next Friday.

Hello! I went to the gym and continued exercising until the day before my c-section at 39 weeks. I did reduce the intensity of my workouts and didn't put pressure on myself. I noticed I couldn't keep up with my usual pace very early on, around 6 weeks pregnant. Instead of doing free weights, I did a lot of suspension rope training, which allowed me to do pull ups and squats etc even when a large bump. A postnatal fitness trainer recommended a few exercises to me and I found it really helpful. Wishing you all the best with your pregnancy!

Do you have a personal trainer, or can you speak to someone at the gym for advice on how to adapt your training? I'm 17 weeks and have pretty much carried on my normal routine (a couple of aerobics/LBT classes a week and a session or two with a PT) so far, and will just tweak it as I go along to adjust for the things that are less safe or that aren't comfortable anymore. Right now you are super early in your pregnancy and you don't need to stop doing anything as long as you are feeling okay - baby is very tiny and very well protected so you can exercise as normal.

I know the girl who did body pump used her bench on an incline so she wasn't lying flat. And she had to tailor the core exercises so she wasn't lying on her back or doing crunches or other abdominal exercises

I got an experienced and qualified trainer to help and advise, and I still used weights. I saw it as an investment. It honestly made my pregnancy, labour, birth and recovery so much easier!

To add - don't be disheartened if you notice a drop in what you can tolerate quite quickly, but it will pick up again after pregnancy if you have a good baseline level fitness.

I went from doing 45 mins of cardio to 30 mins of cardio during pregnancy as I physically couldn't manage any more! I was worried about the impact on my fitness but resumed exercise 8 weeks after my c-section and was able to resume exercise for 45 mins, not far off my pace pre-pregnancy.

Be gentle with yourself.

That's at 20+ weeks though. You don't need to make any modifications at the OP's stage.

Thank you @CluelessInLondon and @Lilliesrosesandcats I did do weights etc before falling pregnant probably 4 times a week but because my husband had infertility ( I myself completely unknown have never fallen pregnant) I panicked about weights and just stopped and focused on more cardio bits. plan was to wait until my appointment next week and speak to the nurse but I think I may go today and try a little light weights and cardio and see how I get on..just had irrational fears it would affect baby sticking at 4 weeks :) thank you both for your lovely advice

Yes, I was more talking about when she was heavily pregnant, not in the early stages

I was told I could keep exercising during pregnancy so no reason to stop. Just be gentle on yourself, even though you are early on, your body is working insanely hard behind the scenes, so you might find you need to relax your usual routine! Even at 5 weeks pregnant I struggled to keep up with my usual pace!!

All the very best with your pregnancy! Exciting times. 💕

some people just have fears and a long battle to get to thus point and wanted a little reassurance as I said I'm a first time mum to be and its nice to ask those more experienced than me

Thank you :)

My other advice (non gym related!) is try and enjoy the early days as much as possible. I worried incessantly in the early days and didn't properly enjoy pregnancy in the way I know my friends did as I let the anxiety consume me. I do regret that now. All the best to you xxx

This is advice I am trying to take very seriously hence my attempt to go back to the things I loved before ( that plus I have a holiday in 5 weeks haha) but I am a worrier and it does ruin it slightly so thank you! xx

I carried on doing 3 hiit classes a week throughout my pregnancy 🙂 just took it easy and didn’t try and lift too heavy. I’m currently 40 weeks and struggling more now so I’ve only been once or twice a week for the last 2 weeks. Midwife said it’s absolutely fine to carry on what I was doing before!

You sound like super woman to me right now! I'm heading back to gym with my husband tonight so fingers crossed!

I feel the same Op, I'm 5 weeks (found out a week ago) and haven't told my PT yet. I'm a big baby and only do 4-6 kg weights anyway but I'm debating whether to tell her now or wait until after the first trimester when I would need to for obvious reasons.

I think you know your body you know if you’re pushing yourself too much, regarding the weights. I did weights, spin class, yoga etc everyday up until I gave birth, us mothers got to be strong :), saying that I never pushed past a point that felt uncomfortable. Slow and steady :).