Weight Training Whilst Pregnant
- Apr 4, 2017
- 2 min read
I can offer no assistance when it comes to Baby Brain (it’s hopeless...) but from the neck down, I can help!
Not only is strength training whilst pregnant safe but it is also advised by many experts, unless there are extenuating circumstances of course. The stronger and healthier you are, the more likely it is that your labour will be safe and speedy and similarly, your recovery too.
Hooooowever, as I’ve mentioned before, working out when pregnant is different - it is not a solo act. You’ve got to consider the little one inside you: If you overheat – it overheats. If you’re struggling to breathe – it’s struggling to breath. (This is as much a lecture to myself as to you guys by the way.)
Having said this, there’s no reason to limit yourself to a few butt-clenches whilst reading The Economist. That can be supplemental if you like. With a lighter weight than you're use to: If you really concentrate on your reps + put your mind on the muscle being worked + execute the movement at a slower pace, I promise you’ll feel the heat and reap the rewards – it’s called: TUT! Time Under Tension: The slower your rep the longer and harder your muscle fibres have to work.
Not to liken you nor I to a forklift truck, but once the baby is here we will be doing A LOT of: Lifting, lowering and carrying so here’s a circuit focusing on your Back, Shoulders, Arms, Core and Legs.
You will need:
Resistance band, light
Set of dumbbells
Something soft to kneel on
30 minutes
Do 3 to 4 sets of 8 to 10 reps:
A) Upper/Middle Back
Exercise: Seated resistance band row
B) Biceps/Shoulders
Exercise: Arnold Curl
C) Legs Super-Set
Exercise: Partial Deadlifts *SS* Leg extensions
D) Triceps & Core
Triceps Kickbacks & Core
I really enjoyed reading this post — it’s such an encouraging take on staying active during pregnancy. There’s often a lot of confusion and unnecessary fear around weight training while expecting, so it’s refreshing to see a balanced perspective backed by real experience. I’ve noticed that maintaining light strength workouts not only boosts energy levels but also helps with posture and overall confidence during this stage. It’s all about listening to your body and adjusting intensity as needed. Honestly, managing regular exercise alongside other responsibilities—like work, studies, or even my HR Assignment Help projects—can be tricky, but posts like this remind me that consistency and self-care matter more than perfection. Thanks for sharing such useful, realistic advice!