Pregnancy and Fitness

I was ecstatic when I found out I was pregnant! However, my first visit with a midwife left me less than enthused about the journey ahead.

7 months preggo!

"How much weight can I safely lift?"

"No more than 10 pounds."

"Really?"

"Yes."

This was the exact conversation between my midwife and I at my first prenatal appointment. She did not ask about my current workout routine. Her only advice was to walk and do yoga. Now don't get me wrong! Walking and yoga are great exercise. However, they are not the only ways to stay fit during pregnancy.

Pregnancy and Fitness - What We Now Know

A REGIMENTED PROGRAM OF RESISTANCE TRAINING CAN PROVIDE A MULTITUDE OF BENEFITS FOR THE PREGNANT WOMAN. (Brad Schoenfeld, MSc, CSCS)

My midwife, while well-meaning, actually set me up for failure. I spent my first and part of my second trimester gaining an unnecessary amount of weight. My body was used to moving - a lot! Now, I "had" to slow down (as if my uterus was going to fall onto the floor if I performed a squat or lifted something over my head). Although I still ate healthy, my body was no longer burning as many calories, it just wasn't working efficiently.

I finally met my OBGYN at my 20 week appointment. I asked her the same question and told her the midwifes response. She was disappointed and said that she wished I had spoken to her first. The idea that pregnant women should not lift more than 10 pounds is a mindset that is very much stuck in the past. In the past, women generally were not as active as they are now (think housewives in the 50s). However, in 2017, women are weightlifters, runners, etc!

My OBGYN advises that anything you are doing pre-pregnancy (except for high risk contact sports) is generally safe during pregnancy. You body will let you know when something is not right. Of course, you should begin to slightly decrease the weight you lift with each trimester and adjust for your growing belly...but pregnancy does not disable women.

Working Out - Benefits and Staying Safe

If you have never worked out before, pregnancy is a good time to start. It will benefit you (less weight gain, lower risk of gestational diabetes, increases energy, makes for an easier labor, etc.) and your little one! Your physician will probably suggest that you begin with walking 30 minutes a day, swimming, or taking a prenatal yoga class. Anything to get the blood circulating!

If you have a current workout regimen, the American Pregnancy Association states

"the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise."

Pregnant Weightlifting

As a weightlifter, there are some adjustments you may need to make in order to keep yourself safe. My research has shown that most of the adjustments are to protect you, not your baby! Safe weightlifting in a perfectly healthy pregnancy does not pose harm to your little one, but mommy definitely needs to stay safe!

Obviously, try to steer clear of machines that force you to lay on your tummy (i.e. lying hamstring curl machine). Try swapping it out for the seated hamstring curl!

Additionally, as your uterus grows and gets heavy, it is best to avoid exercises that require you to lie flat on your back (i.e. bench press). It can put pressure on your vena cava which can cause you to become faint. Try swapping it out for incline bench press!

Some exercises can become uncomfortable because of the sheer size of your belly. I found that I had to trade my traditional squats and deadlifts (my ABSOLUTE FAVORITE exercises) for sumo squats and sumo deadlifts. It felt a bit weird at first, as my body was accustomed to performing them one way. However, I got used to it and my bump was WAY more comfortable!

Lastly, as your pregnancy progresses, your ligaments will naturally loosen to prepare you for labor. Therefore it is good practice to slowly lower the weight you are lifting and be aware of your shifting center of gravity.

Get Inspired

I found that when I went back to the gym and got into the swing of my old workout routine, I began to feel like myself again. I always had more energy after a workout. I felt strong. I felt sexy! I will take all of this knowledge with me into my second pregnancy and hopefully I can hit the ground running with my preggo routine.

Don't be afraid to be active mamas! It is healthy for you and your baby! If you need some inspiration, check out www.fitpregnancy.com. This is the first place I went when I had questions about weight training while pregnant (By the way, this post is totally unaffiliated with FitPregnancy.com, I just really love them!)

Note: You should always consult your physician regarding your workout regimen during pregnancy.