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35 Benefits Of Exercising While Pregnant

Weight Training During Pregnancy

Weight Training During Pregnancy

During pregnancy, you don’t have to worry about quitting your weight training regimen. Weight training is not only safe for both you and your developing baby, but it is actually beneficial to your wellbeing. You shouldn’t go in expecting massive gains, but instead, concentrate on toning and strengthening your muscles. Whether you’re using free weights, machines, cables, bands, or even your own body weight to train, stronger muscles offer a variety of health benefits during pregnancy. Always remember to begin your workout with a light warmup and end with a cool-down session to keep your heart rate and breathing under control.

First Trimester

During your first trimester, you won’t notice many visible changes to your body. You may experience some weight gain, but the most significant changes will be the expansion of your blood volume and the slight enlargement of your uterus. Because you won’t have filled out as much, you won’t have to worry as much about being off-balance or falling over during your first trimester, so you have a broad range of safe weightlifting techniques at your disposal. You should try to limit yourself to between 1 and 3 sets of 10-15 reps for each exercise in your routine to prevent overexertion.

Secretion of the hormone relaxin during your first trimester loosens up joints and ligaments, which can make you especially prone to accidents and injuries during weight training. Throughout pregnancy, all weightlifting and resistance training should be done very carefully, while keeping proper form in mind. You can decrease stress on your joints by increasing the number of repetitions that you complete while reducing the intensity of your workout.

Keep all pregnancy exercise on the moderate side, making sure to avoid overheating and dehydration, which can be dangerous for the development your unborn child.

Second Trimester

As your baby continues to grow, so does your body. Weight gain starts to center around your midsection during your second trimester, which drastically changes your body’s weight distribution. Weight and resistance training can help to improve your posture and prevent muscle aches and pains by building strong, toned muscles throughout your body.

During your second trimester, you should avoid lying on your back, as it can restrict blood flow to the uterus. You should also start avoiding any exercises that require excessive bending at the hips or waist, or those that have you lifting weights over your head. These types of moves can place excessive amounts of stress on your lower back, which is already a sensitive area for many women in their later trimesters. If you want to work your deltoid and rotator cuff muscles, you should substitute front raises, lateral raises, and reverse flies as a safe alternative to shoulder presses and the like.

Third Trimester

During your third and final trimester, your baby is approaching its full size. As your uterus expands, it starts to press on your diaphragm, which makes breathing more difficult. You may have to modify your routine to account for these physiological changes. Positions that put you on all fours are ideal for third trimester weight training routines.

Be sure to take your training routine slowly, and listen to your body. If you start experiencing dizziness, weakness or shortness of breath, you should stop exercising and allow yourself some time to rest.

Author: Jess Walter

Official Apparel Cell Expansion Protocol Program
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