Fitness, Resistance Training, Postpartum

How Often Should I Be Weightlifting if I am Pregnant?

By Darisse Kennedy on Oct 6, 2021 8:30:00 AM
3 Minutes Reading Time

 

Weightlifting can provide you with a long list of benefits. Making weightlifting a regular part of your routine can help you get rid of stubborn fat and keep your weight at a healthy level. When you build muscle through weightlifting it can improve your metabolism. A higher metabolism means that you burn more calories throughout the day – even at rest. Weightlifting can also help you achieve a physical aesthetic that looks healthy and athletic. If you have goals in relation to your physique, weightlifting should be part of your regular routine. For women, there is always the question of how pregnancy impacts a workout routine. If you have already incorporated weightlifting into your life then you know how effective it can be. However, you may be wondering if you need to change your workout regimen when you get pregnant. You don’t want to lose weight while you’re pregnant but it is important to remain physically active. The first answer to this question is that you need to check with your doctor. Ultimately, your doctor is the one who needs to help you navigate any potential issues during your pregnancy. If you get the go ahead to workout from your doctor, there are a few questions you need to answer before you get started.

Should I work out while pregnant?

Working out while pregnant is a great idea for the majority of women. During pregnancy, you will gain some weight. For some women, the whole point of working out is to lose weight. If you have been operating under that idea, it is time to look at the other benefits of working out. Working out can help you feel better emotionally and mentally and help improve sleep. These benefits alone can help improve your overall wellbeing throughout your pregnancy. There are many more benefits of working out that you can explore. If you do not have any medical reasons to skip working out during pregnancy then you should continue to include physical activity in your routine.  

Is weightlifting safe while pregnant?

There are many different options for working out while you are pregnant. As mentioned above, weightlifting is the best way to transform your physique and maintain your results. Some women have concerns about the safety of weightlifting during pregnancy. There are a few things to consider as you think about weightlifting during pregnancy. Did you lift weights before you got pregnant? Pregnancy is not the right time to start weightlifting for the very first time. However, if your body is accustomed to lifting weights before pregnancy then continuing with that routine is likely a safe option. Your body will change throughout the pregnancy and naturally impact some of the weightlifting exercises you do. For example, as your belly grows your doctor may advise you to avoid moves that require you to lay on your back. Your joints will start to loosen as you progress in your pregnancy. Because of this, you need to be careful about moves that require a lot of balance. Weightlifting can be safe during pregnancy as long as you are willing to make adjustments as your body changes.

How often should I be weightlifting if I am pregnant?

If you were following a well-designed weightlifting routine before pregnancy, you can continue with the same frequency during pregnancy. Three or four days per week of lifting is enough to get your results whether you are pregnant or not. If you need to reduce the intensity or cut back by a day later on in your pregnancy, do not feel bad. The overall goal for weightlifting while pregnant is to maintain the muscle you built and to keep your body active.

You can learn more about weightlifting while pregnant and find resources about post-pregnancy training on the Mind Pump Media blog.

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Darisse Kennedy

Darisse is a writer and educator who received her formal education in psychology and mental health counseling. Growing up, she was more of a bookworm than a gym rat, but she discovered strength training in adulthood. She learned the true value of strength training as she fought to lose the extra forty pounds that remained after having three kids. In the process, she discovered the significant impact that working out regularly had on her mood, mindset, and energy levels. Experiencing the benefits of exercise firsthand sparked her interest in the connection between movement and mental well-being – particularly in relation to women.

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