Weight and Resistance Training - Resistance Training During Pregnancy

03-16-2008, 05:51 PM
I'm 20 weeks pregnant and all I've done so far is a 20 to 30 minute walk two or three times a week along with a yoga DVD here and there. I've been thinking about getting back to a little bit of resistance training but I'm a bit worried about it. I suppose I'm just afraid of lifting too much (or not enough to do any good), or that I'll hurt something. I think most of my worry comes from the fact that very early in my pregnancy I had some bleeding after short 3-mile runs and had to stop running. Before getting pregnant, almost all of my exercise came from running and I was about to start training for a series of races, including a marathon. Obviously, that's on the back burner now. I want to get into resistance training NOW, though, because I think stronger muscles will help me with labor.

Does anyone have any specific suggestions for good exercises for me to do, or any warnings for what I should not do? If you worked out during pregnancy at some time in your past, what did you do? I know swimming is a good choice, but I never learned to swim, so that suggestion won't work for me, I'm sorry to say!

I listened to a podcast about pregnancy in which someone raved about using kettlebells while pregnant, but she didn't really give specific exercises. She said you could really strengthen your pelvic floor muscles using kettlebells. Anyone know about that?

Thanks in advance for any help anyone can give! :)

03-16-2008, 09:30 PM
I've been continuing to workout with weights through my pregnancy so far. But I had been working out hard with them before I got pregnant. My understanding is the suggestion is usually not to take up something new in pregnancy - besides light activities like walking, swimming or yoga.

As for the swimming - you may find just being in the water beneficial. Most pools will offer shallow water prenatal aquafit classes.

03-17-2008, 08:24 AM
Lia- I've trained a couple of pregnant women, and known many who have worked with weights throughout their pregnancies, but they all were continuing and modifying an exercise program started before their pregnancies and had no contraindications. If you had bleeding for which your doctor told you to stop running, I think you should start with your doctor.

Many hospitals, Y's and health clubs have "fit mom" classes which incorporate weight training. Before you start anything, you should get your doc's OK.


03-17-2008, 12:17 PM
Obviously checking with your doc is the best course of action. I was looking up 'Buff Brides' for someone else and ran across this. 'Buff moms-to-be'


Not sure if it would be helpful but looks like they are using fairly light weights and easy exercises that shouldn't be too stressful.