Should Pregnant Women Weight Train?

Many women practice exercise regimens such as weight training while they are pregnant.  In fact, there was a study that showed that the third most popular activity for pregnant women was weight training.  The first two were walking and swimming laps.  Of course, before you begin any weight training program, you should first consult with your doctor.

Is Weight Training During pregnancy Safe?

There may be some medical conditions that, if you have them, it might be better that you did not weight train let alone establish any exercise program while pregnant.  Some of those conditions may include:

Chronic hypertension

Thyroid function abnormality

Cardiac disease

Vascular disease

Pulmonary disease

If you have been physically active using weight training as your main exercise and have normal blood pressure, heart rate and no hypertension or heart and lung problems before pregnancy, there is usually no reason you cannot workout during your pregnancy.  If you have been relatively inactive, however, first see a doctor before starting any exercise program.

What are the Benefits of Continuing My Weight Training Program?

Continuing a steady weight training program helps with psychological continuity but more importantly, it improves your ability to cope with the postural changes and weight gain that always takes place during pregnancy.  There is a condition called lumbar lordosis which is an increase in the inward curvature of the spine.  This takes place because of the extra 25 to 30 pounds of increasing forward weight during the trimesters.  A comprehensive prenatal strength program can keep the muscles of your legs and back supple and toned to support the ever changing distribution of weight throughout the pregnancy.

There was one study that consisted of expectant mothers first doing a treadmill warm-up followed by weight lifting exercises for arms, legs, abdomen and back and then some cardio.  It showed that for the high exercise group, length of hospitalization, incidence of cesarean section, and APGAR scores were more favorable than in the control group.

(Note:  APGAR is an acronym for Appearance (skin color), Pulse (heart rate), Grimace (reflex irritability), Activity (muscle tone), and Respiration.  It involves a method of assessing the health of a newborn immediately following childbirth).