How Much Weight Can I Lift During Pregnancy
Of course by now you know Fitness4Baby is a strong supporter of a fit and healthy pregnancy. The components of fitness do not change just because you are pregnant. They just have to be adjusted a bit. Cardiovascular fitness, muscular strength and endurance and flexibility are essential to optimal health. So if you are involved in a strength training program or wanting to start one during your pregnancy, how do you do it safely?
Assuming you have the OK from your primary physician and knowing we are all different in terms of size and strength, giving you a safe range of weight you can lift is virtually impossible and even unrealistic. So I will give you realistic guidelines which are based on my years of experience as a fitness professional.
When it comes to your strength training exercise program during pregnancy:
- Always control the weight no matter how much it is
- Maintain proper posture and body alignment through the entire exercise
- Pay attention to how you are feeling before your workout. Some days you might feel stronger than other so adjust your workout accordingly
- In general keep your intensity (RPE) between a 4 and 8. For more info on RPE
- Do not hold your breath. You can engage your TVA and maintain a strong core and breath at the same time
- Avoid any situation where a weight can cause harm to your abdominal area
- Maintain a strong lower back
- Help prevent Gestational Diabetes
- May ease labor due to greater muscular strength and endurance
- American Congress of Obstetricians and Gynecologist endorse it.
All the best to you in your quest for health and fitness during pregnancy!
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