Exercise can bring many benefits during pregnancy, a time of transformation and change. Keeping up your fitness while pregnant can help you manage aches and pains and may even help prepare your body for the physical demands of labor.
If you’re wondering “Can I weight train while pregnant?” you’ll be glad to know the American College of Obstetricians & Gynecologists (ACOG) recommends aerobic exercise and strength conditioning for women with uncomplicated pregnancies.
You can improve your safety during exercise by following your doctor’s recommendations and considering getting pregnancy workout gear. If you plan to start or continue a strength training routine while pregnant, invest in a pair of quality weightlifting grips to help you better grasp your weights. This can help improve your form and reduce your risk of injury.
Keep reading for tips and information about weight lifting during pregnancy. Always check with your doctor to find out what’s safe for you.
Lifting while pregnant can be done safely. But to keep you and your baby safe, it’s important to know which exercises to do and which to avoid, and how to modify your routine.
Research shows that strength training during pregnancy can have a wide range of benefits, including a lower risk of pregnancy-related conditions like gestational diabetes and preeclampsia.
By releasing feel-good endorphins in the brain, exercise may help improve mood during pregnancy. Working out can also improve body image during early pregnancy—a time when many women are concerned about gaining weight. And exercising during pregnancy can help with weight management, boosting body image even more.
Strength training may even be good for the baby. One study found that children born to women who performed weight-bearing exercises 3-5 times per week were longer and had more lean body mass than children born to mothers who did not perform such exercise.
Additionally, strengthening the core and trunk muscles may help relieve back pain during pregnancy, a common problem that three out of four pregnant women reportedly experience.
Lifting heavy loads can be risky during pregnancy, but there are no clear guidelines for exactly how much weight is safe to lift while pregnant. Even elite athletes who train for hours every day should lighten the load while pregnant, according to guidelines by the ACOG.
As a rule, it’s best to lift lighter weights while pregnant, but always check with your doctor about how much weight is safe to lift, especially if you do circuit training like CrossFit or normally lift heavy weights.
Here are some exercises that may be appropriate for each trimester. Always check with your doctor about which exercises are safe for you throughout your pregnancy.
Aim for 2-3 sets of 10-15 reps.
Aim for 1-3 sets of 10-15 reps.
Use weightlifting grips to support your hands and wrists during strength training. Versa Gripps are designed with proprietary non-slip material to help you grab the bar. And they feature built-in arch support and a quick-release safety feature to reduce your risk of injury.
Experts recommend avoiding certain exercises while pregnant, including:
You should also avoid hot and humid conditions, which can cause you to overheat. This is particularly dangerous during the first trimester when your baby’s organs are developing.
If you experience dizziness, headache, muscle weakness, shortness of breath, chest pain, or pain or swelling in your calves, stop exercising immediately and call a doctor.
Protecting the health of you and your baby is critical during pregnancy. After getting the go-ahead from your doctor to lift weights, invest in a pair of quality weightlifting grips, like Versa Gripps.
Versa Gripps are designed with safety in mind. Made with proprietary non-slip material, Versa Gripps help you grasp your weights, so you can focus on mastering your form. The quick-release safety feature makes it easy to drop your weights on a dime, reducing your risk of injury.
Versa Gripps FIT grips are specifically designed for female athletes early in their training journey, while our newest FITPRO grips are ideal for more experienced athletes. Find your perfect pair of Versa Gripps—one of the best pieces of pregnancy workout gear you’ll ever buy.
