Women who train with weights prior to becoming pregnant may wonder if it’s safe to continue the routine during pregnancy. For most women, working out with weights is safe during pregnancy. This can depend on your overall physical health, so be sure to ask your doctor or midwife before working out with weights.
Ask your health care provider about your specific routine. Some may not be familiar with weight training. It’s a good idea to schedule an appointment with a certified personal trainer or exercise physiologist early in pregnancy. Be sure to choose someone with training and experience working with pregnant women. Your trainer can help you develop a routine that is safe for you and your baby.
In general, machines are considered safer than using free weights while you are pregnant. There is less risk of injury or over extension with machine weights. In addition, you won’t have to worry about dropping the weights. Most of the machines in the gym can be used by pregnant women with some adaptations.
A good rule of thumb is to increase reps and decrease the weight you are using during your pregnancy. This will help ensure you get the benefits of the exercise without over doing it. Be sure to stretch before and after your work out to avoid injury to your muscles.
Later in pregnancy, avoid standing or lying down to lift weights. Standing can contribute to dizziness. Sitting while you are lifting the weights is considered to be safer than standing. Lying on your back can cut off the circulation and deprive your baby of oxygen. Position your body to avoid weight accidentally falling on your baby.
Stop exercising and call your doctor if:
* You feel dizzy
* Pain in the abdomen
* Start feeling contractions
* Experience bleeding or leaking fluid