How Do You Lift Weights During Pregnancy?

How Do You Lift Weights During Pregnancy?

According to, weight training can be beneficial during labor and delivery because it builds stamina and tones muscles. Safe weight training exercises require 3 to 8 pound weights, a sturdy chair and the advisement of a medical professional.

  1. Be safe

    Weight lifting during pregnancy can be beneficial, but it can also be dangerous. Being safe while exercising is essential to the health of both the mother and baby. Consult a healthcare provider to make sure exercising does not cause complications and to establish a fitness routine. Other safety precautions include eating enough calories to replace the ones burned during exercising, avoiding high contact and dangerous sports and avoiding becoming overheated. Drinking water before, during and after any form of exercise ensures healthy hydration, and performing a proper warm up and cool down lessens the strain on the body. Refrain from lying with the back on the floor and the abdomen exposed to a potentially dropped weight. Above all, avoid overexercising and stop if something begins to hurt.

  2. Perform slow and controlled movements

    Slow, controlled movements lower the risk of injury because they make sure the actual muscles are moving instead of being moved by momentum. During pregnancy, a woman's body produces the hormone relaxin, which loosens connective tissue. Loosened tissue and uncontrolled movements can cause injury.

  3. Perform effective exercises

    Just like any form of exercise, some moves are more effective than others. For pregnant women, certified personal trainer Tracy Mallett recommends three safe and effective weight-lifting exercises: shoulder lateral raises, seated rows and pilé squats.