Weight training during pregnancy

Boy was I glad I stuck with my weight training during pregnancy.  My second pregnancy with my beautiful son was a total breeze, gained a healthy required amount of weight and I totally credit it to lifting through my whole pregnancy and eating healthy.

I know what you’re thinking if you have found your way to our site ‘ This chick is naturally slim and probably never puts on weight’  Wrong!  Yes I was naturally slim when I was younger and in my hay day a keen athletic participant as well as other sports.

A Mr & Mrs Life Weight training during pregnancy

However during my first pregnancy and the years leading up to my first child being born my diet mainly consisted of fried foods and chocolate. For a few years, my exercise habits had been attending gym randomly and wandering aimlessly around the gym mainly from cardio machine to cardio machine the jumping on a few weight training machines which I had no idea what it was actually doing for me.

 

So back to my first pregnancy,  I had  a relatively  good pregnancy well  good as to be expected. The normal things ladies complain about, back pain swelling etc.  The labour however was not so good but that’s a whole different story. My recovery after my first child was painful to say the least. After the pain had subsided months later it was only then I had noticed I gained unwanted pounds and didn’t look like myself -I had become so unfit over the years.

 

It was then my true fit life started and I began lifting weights and became a personal trainer. I had found a passion for lifting weights and discovered the fantastic benefits it brings in keeping you in shape and lean.

This year we found out we were pregnant with our second child. This time armed with knowledge and a qualification in pre and post natal fitness I was  determined to stay fit and healthy during this pregnancy and I was sure as hell going to keep lifting which is what I love.
A Mr & Mrs Life Weight training during pregnancy
There are a lot of misconceptions about women and weight training during pregnancy. I truly believe that lifting during pregnancy helps with many common ailments and postural and muscles imbalances that a pregnant women can suffer from. Well, I had none of that this time  round, I stayed consistent with my lifting and eating well and I felt like I had tons of energy throughout the whole pregnancy.  Not only did I not experience any back pain, swelling or put on any unwanted weight I managed to keep a hold of some of that nice muscle I earned.
Being consistent with my weight training during pregnancy also kept me strong I personally worked out 3 times a week and lifted pretty much the usual amount of weight I normally do all the way through until the last month. Why did I need to keep strong you ask, for that marathon of a task that is called labour.  This time around, I knew what I was in for knew about all the pain I was to endure and anticipated being ill for weeks after.

 

None of this happened, keeping strong with lifting during pregnancy made my labour go much faster this time. sure contractions still hurt like a b**ch but the pushing was so quick and calm and relaxed such a stark contrast to my first labour where I pushed for hours.  I delivered my beautiful child standing up in a semi-squat position yes that’s right a squat 😉

Get this, I was out of the hospital in a few hours and up and about like nothing had happened. I was back to exercising lighting within 11 days of giving birth and my bounce back of my body seems to be quite good so far to.

 

I cannot not recommend  weight lifting during pregnancy enough, not only will you look better but your recovery will be faster and it has obvious health benefits to you and your baby.

The general rule to exercising during pregnancy is if you did the activity before pregnancy it’s generally ok to carry on the same after you become pregnant modifying as the pregnancy continues if the  doctor has given you the ok to exercise. This can be applied to weight lifting during pregnancy by using common sense and the correct modifications to intensity and equipment used. see here for more  tips and advice to exercising during pregnancy

 

If you want to add weight training to your prenatal fitness and its new to you here are some tips to weight training during pregnancy if you think you need some extra help with a personalised program, inlist the help of a certified prenatal trainer in the gym.
  • Exercise 3-5 per week with resistance and cardio
  • Train each muscle group 2-3 time a week with sufficient rest days in between each workout to allow for recovery
  • 1-3 sets of each exercise allow enough rest between each set to recovery keep the range high at 12-15
  • Think about training all the major muscle groups. Legs chest back shoulders etc maybe pick about 8-10 exercises. You can do this as full body session or split into lower body upper body etc
  • ALWAYS use correct form and lift weight in a slow controlled manner
  • NEVER Hold your breath when performing any exercise
  • Exercise in a well ventilated room and drink lots of water

    Should you include weight training in your prenatal regime erm yes yes !!!!!

    * Please get your doctor’s approval before starting any exercise during pregnancy.

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