Pregnant ladies who workout (with weights)

posted 2 years ago in Pregnancy
Post # 2
Member
2041 posts
Buzzing bee
  • Wedding: August 2015

I’m at 34 weeks and haven’t missed a workout yet due to pregnancy!

I’ve scaled back to 10 lbs and under for my weights and am doing my regular Bikram yoga classes with some modifications. At 12 weeks you’re pretty much good to keep going with whatever you were doing pre-pregnancy, but since you’ve taken some time off, ease back in with lighter weights and work up to what you feel comfortable using. Same as you would if you weren’t pregnant.

It’s probably a good time to start adjusting your ab workouts as well, so no more laying flat on your back, more planks and oblique work. There are lots of good YouTube videos for pre-natal workouts. I love BodyFit by Amy so much. And FitnessBlender has some good low-impact stuff that I’ve been doing as well. I find that I can do most of my regular exercises for arms and legs/butt with just a few modifications 🙂

Post # 3
Member
863 posts
Busy bee
  • Wedding: February 2017 - historical mansion

Following. I haven’t been working out either because I’ve been having spotting and my doctor told me not to for now but after I get the green light to work out again, I’m curious about what others are doing in terms of weights. I’ve been just taking long walks in the meantime. 

Post # 4
Member
145 posts
Blushing bee
  • Wedding: October 2013

we aren’t doctors, but i coach for a living and have done lots of reading up on this.

basically, you can do whatever you did before you were pregnant, with a few exceptions. if you’re lifting so heavy you hold your breath, cut back on the weight. opt for low weight, high reps if it’s more comfortable. don’t do any ‘olympic’ style lifts due to the potential for injury (clean and jerk, snatch) and don’t do anything that could risk abdominal injury (obviously)

Post # 5
Member
3377 posts
Sugar bee

My OB told me to do whatever I want – just pay attention and if I need to take it easy, take it easy. Also, if I feel funny lying on my back, don’t do it. I’ve noticed that my body is “policing itself” – my sessions on spin bike are wayyyyyyyyyy less intense. 

Post # 6
Member
1249 posts
Bumble bee
  • Wedding: October 2012

nattybeee :  I’m almost 35 weeks and beyond the first trimester where I was so exhausted I could barely lift my head, I’ve mostly maintained my pre-pregnancy work out routine including full ab series and Pilates with my midwives’ blessing, up until around 31 weeks (I still do forearm planks and some lower ab work), which is a somewhat controversial subject. I’ve had to scale back in intensity a bit pretty recently but I know women who do crossfit basically until they deliver. Listen to your body; I knew it was time to give up Pilates when it no longer felt good. I think as long as you feel ok doing what you’re doing and your doctor says you and fetus are healthy, you’re totally fine to keep doing what you were doing pre-pregancy.

Post # 7
Member
452 posts
Helper bee

I’ve been continuing orangetheory workout classes since becoming pregnant, which are a combination of cardio and weights. I’m almost halfway through my pregnancy, and have scaled back my weights a bit (instead of doing deadlifts with 30lbs in each hand I do 20lbs, for arms I’ve been using 10-12 instead of 15, etc). I’ve also just been taking more breaks, and all of the coaches know I’m pregnant and not to push me 😉

 

My doctor did tell me I could continue with exactly how I was doing my workouts prepregnancy, but it’s not something I’m comfortable with, so I’ve been taking it lighter with weights and not doing sprints on the treadmill.

 

Since you haven’t been active for a couple months, id definitely check with your doctor to ensure they’re comfortable with how you choose to proceed!

Post # 8
Member
497 posts
Helper bee
  • Wedding: August 2012

please.continue to work out!! I am assuming your provider will follow ACOG guidelines that emphasize the importance of prenatal exercise. I did yoga, running (until third trimester when it got too uncomfortable, then switched to the elliptical), weights (medium, I used to lift to exhaustion but just did medium throughhrough pregnancy) especially squats and such, and brisk daily walks. I ended up with a very long complicated labor that almost resulted in an emergency C-section. I’m convinced the reason I and my baby we’re able to cope is because of such regular exercise and fitness. Pushed the little dude out in 20 minutes which blew the birth team away. He had to be resuscitaed due to meconium aspiration but was thriving by 5 minutes and again, I credit exercise, which has so many benefits for the baby. 

Obviously follow your providers guidance but the industry standards encourage exercise (including reasonably heavy weights- just use good form and be  sensible about core work) and for  good reason. Its so good for and your baby. Good luck!

Post # 9
Member
241 posts
Helper bee
  • Wedding: September 2010

nattybeee :  Workout as long as you feel good since your doc gave you the ok! I completed 2 sprint and 1 Olympic distance triathlon during my first pregnancy. I started doing crossfit when my daughter was 8 weeks old and did crossfit and Spin my entire 2nd pregnancy. I even hit a PR on my Deadlift at 5 mo pregnant, that I’ve never hit again. Obviously, that’s a little hardcore, but I felt good so I kept lifting. I would modify things such as burpees, snatches, cleans, etc  and stopped doing things like box jumps…did step ups instead, and stopped doing rope climbs as there was no need to be 8ft -10ft in the air while preggo. 

The one thing is to watch your body temp…so for example, running is fine, but don’t run in 100 degree weather. 

Post # 10
Member
2394 posts
Buzzing bee

nattybeee :  I did crossfit until the day before I went into labor. You can do anything now, that you did before you were pregnant. Your body will eventually limit you on its own (I couldn’t do barbell work after a certain point, because I couldn’t get the bar around my big ole’ belly without using bad form). 

Leave a comment


Find Amazing Vendors