WEIGHTLIFTING DURING PREGNANCY: IS IT SAFE?

6 Months Pregnant

“I am writing this eight months into my first pregnancy and have completed two Pre/Post Natal Fitness certifications.

I am often shocked by the surprised looks I get as I set down a 165 pound bar after completing a set of 5 deadlifts. Although the research on the benefits of resistance training during pregnancy is emerging and times are changing, it will take awhile before resistance training during pregnancy is a common sight to see in the gym.

Don’t get me wrong, hitting the gym during pregnancy isn’t easy. My body is changing on a weekly basis, some days I feel great, the other days I feel like a 175 pound water ballon.

The benefits of resistance training during pregnancy are far too great for me to pass on, so each day I listen to my body and work with it rather than against it. I remind myself that my number one priority right now is me and my baby’s health, not setting a PR or visible biceps. I set aside my ego of what my body was before pregnancy, and I show up and do the work that I can with the energy that the baby has not sucked out of me yet, haha.

With the shocked looks I get as I finish up my Air Bike sprints, also come a lot of questions from other women.

Is that safe? Wow, should all women train like that? Did your doctor approve that? How should I train during my pregnancy? What should I change in my current workout routine now that I am pregnant?

It’s important to remember that all bodies and pregnancies are different and can vary even day to day! What works for me, may not be what’s best for you. I hope that in the following blog I can outline some of the new research, answer common questions, let you in on my training program tips, and help empower you to make the best choices for you and your growing bump.

Need assistance and accountability sorting through it all? Apply for personal training with a pre/post natal certified coach here.

RESISTANCE TRAINING During Pregnancy

Times are changing and so are the recommended guidelines for physical activity during pregnancy. New research by Dr. Christina Prevett and Dr. Shon Rowan are highlighting the resiliency and strength of a women’s body throughout all chapters of life including pregnancy and post-partum. During one of my pre/post natal certifications I was fortunate enough to learn from Dr. Christina Prevett herself.

Historically, pregnancy has been treated like an ‘illness to be cured’ rather than a natural occurrence for the female body. You may have heard that a pregnant woman’s heart rate should not exceed 150 beats per minute and lifting should be kept to less than 20 pounds (both unfound claims). These restrictions were previously put in place not because we have data to show that exceeding these limits is inherently dangerous, but because we do not have the data to prove otherwise! Although, these are not the current training recommendations there is still a lot of belief and emphasis towards them. Data collection shows that although almost all health care providers agree that exercise is beneficial during pregnancy, but 64% of health care providers still believe these unfound claims to be true! (Bauer et. al, 2010).

Dr. Prevett’s research (and others) are changing the landscape of resistance training during pregnancy by proving the positive impacts of heavy lifting on pregnancy and postpartum outcomes. As the new research emerges and the guidelines shift to favour resistance training for mother’s to be we can expect to see more women in the gym lifting and feeling their best.

Podcast: Is It Safe to Exercise While Pregnant? Prehab Guys with Dr. Christina Prevett

Podcast: Pregnancy Exercise & Heart Rate Variability. Whoop with Dr. Shon Rowan.

(Ice Physio Therapy: Clinical Management of the Fitness Athelte: Pregnancy and Post Partum, 2023)

Physical Activity Guidelines During Pregnancy in Canada

Staying active during pregnancy is not only safe, but also highly beneficial for both the mother and the developing fetus. In Canada, the National Guidelines for Physical Activity throughout Pregnancy aim to support pregnant individuals in maintaining a consistent exercise routine while promoting overall well-being. The Canadian physical activity guidelines suggest that pregnant individuals should engage in at least 150 minutes of moderate-intensity aerobic activity spread throughout the week. It is important to note that if a pregnant person was previously inactive, they should gradually increase their activity level. Strength training exercises are also highly encouraged during pregnancy, focusing on major muscle groups. These activities help to improve cardiovascular fitness, maintain a healthy weight, and reduce the risk of developing gestational diabetes and hypertension.

Although the Guidelines for Physical Activity are extremely general and liberal. There may be further exercise contradictions where your healthcare provider would recommend avoiding or proceeding with caution. We describe these as our red, yellow and Jolt blue lights!

RED FLAGS DURING TRAINING

It is essential for pregnant women to listen to their bodies and pay attention to any warning signs during physical activity that may require modification to or fully stopping the exercise.

THE BENEFITS OF RESISTANCE TRAINING DURING PREGNANCY

Working out during pregnancy offers a multitude of benefits for both the mother and the baby. Regular exercise can help alleviate common discomforts such as backaches, constipation, and swelling. It also boosts mood and reduces the risk of gestational diabetes and preeclampsia. Additionally, staying active can aid in maintaining a healthy weight, improving sleep quality, and increasing stamina for labor. Exercise during pregnancy promotes better blood circulation, which ensures an adequate supply of oxygen and nutrients to the baby. Overall, incorporating regular workouts into a pregnancy routine can enhance physical and mental wellbeing, while providing a solid foundation for a healthy pregnancy and postpartum recovery.

1. Promotes overall health and well-being: Regular physical activity is known to have numerous benefits for both the mother and the baby. Resistance training can contribute to improving cardiovascular endurance, muscle strength, and mobility. This, in turn, helps to alleviate common pregnancy discomforts, such as back pain, swelling, and constipation, while also reducing the risk of gestational diabetes and preeclampsia.

2. Enhances mood and reduces stress: Pregnancy brings hormonal changes that can lead to mood swings and increased stress levels. Engaging in resistance training triggers the release of endorphins, which are known as "feel-good" hormones. By participating in regular resistance training sessions, you can elevate your mood, reduce stress, and increase your overall sense of well-being. A healthy mindset is crucial for a positive pregnancy experience.

3. Builds resiliency in important muscle groups: As your baby grows, your center of gravity shifts, and your body undergoes postural changes. This can often lead to increased strain on the lower back, overactive glutes, and forward shoulders and neck. Resistance training exercises specifically designed for pregnancy (the posterior chain) can help improve posture, strengthen your core muscles, relax your glutes, reducing the risk of back pain and other musculoskeletal issues. I keep my major focus on core stability, upper back and glute strength, deep breathing and hip mobility.

4. Prepares you physically for labor and postpartum recovery: Resistance training during pregnancy can improve your physical endurance, which is essential for the challenging task of childbirth. Strengthening and relaxing your muscles, particularly the pelvic floor muscles, can aid in pushing during labor and facilitate postpartum recovery. Additionally, maintaining a healthy level of fitness during pregnancy may help you regain your pre-pregnancy fitness level more efficiently. To prep for labour, I am working on breath work and pelvic floor connection with both contraction and relaxation drills. Deep belly breathing is a great way to connect to both of these outcomes. I believe that training during pregnancy preps your baby for stressful events which could lead to a more relaxed birthing environment.

CONCLUSION:

Ultimately, the most important factor when it comes to resistance training is an individualized approach. Every training program will look different for each pregnancy. If you are or have been pregnant, you know how much your body can change in just a 24 hour period. It’s important that we work with our bodies and not against them. We can use resistance training to build resiliency, energize us, improve our mood and set us up for healthy outcomes post natal. It may not be the most exciting or progressive training phase of your life, but it may just set you up for the next best and healthiest chapter as you turn the page. A personal trainer can assist you with exercise selection and modifications, intensity regulation, and prenatal specific exercises for the posterior chain. If you’re struggling to stay motivated during pregnancy, reach out to a trainer for support and accountability. At Jolt, you’re welcome and supported throughout all phases of life, on your best days, and your hardest days.

References:

Rowan, S.P., Lilly, C.L., Claydon, E.A. et al. Monitoring one heart to help two: heart rate variability and resting heart rate using wearable technology in active women across the perinatal period. BMC Pregnancy Childbirth 22, 887 (2022). https://doi.org/10.1186/s12884-022-05183-z

Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2023 Feb;34(2):405-411. doi: 10.1007/s00192-022-05393-1. Epub 2022 Nov 4. PMID: 36331580.

Bauer PW, Broman CL, Pivarnik JM. Exercise and pregnancy knowledge among healthcare providers. J Womens Health (Larchmt). 2010 Feb;19(2):335-41. doi: 10.1089/jwh.2008.1295. PMID: 20113144.