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Prenatal fitness sessions

Weight lifting in pregnancy: Is it safe?

5 minute read, Written By: Momly

Pregnancy is a time when you have to balance exercise and rest to give the fluctuating hormones a befitting reply. Too much exercise can lead to distress in your body and too much rest won’t augur well with your labor and movement of your baby. There are prenatal yoga asanas which has amazing benefits in movement, flexibility, and building strength and mental wellbeing in pregnancy. What about weight lifting? Is it safe to do? How impactful it is during the time of delivery?

Let’s not mull more but get straight to the basics of weight lifting and know the impact it has when carried out at the time of pregnancy.

Is it okay to weight lift during pregnancy?

If you are used to carrying weights before pregnancy, then it won’t involve much changes in your body but if you are new to weight lifting and just starting as a part of your prenatal exercise routine, then you need to be cautious. You should always check with your healthcare provider before starting any new exercise routine as whatever you start new has direct impact on your body and the baby growing inside you. That said it is completely safe to lift weights during pregnancy. Seek the help of a professional prenatal weight lifting practitioner to know how much weight can you lift during pregnancy and the methods to do the same.

How much weight can one lift during pregnancy and other safety tips

As your trimester progresses, you will have to make changes to the weights you lift. You might have to reduce the weight and move to low intensity exercises and stretches. Always lift weights or practice resistance building exercises under the supervision of an expert. There are different weight lifting tools and machines like dumbbells, resistance bands etc. Practice with the machines that is comfortable to you and take care of your pelvic muscles and pregnancy bump while carrying these weights. Take it slow and stop at once if you are feeling dizziness.

Weight lifting advantages in pregnancy

  • Reduces the likelihood of gestational diabetes

Gestational diabetes is the diabetes experienced by pregnant women during the time of pregnancy. It is very common in pregnancy and affects insulin resistance in your body. Weight lifting helps manages the body weight, boosts metabolism and stamina and thereby drastically reduces the chances of gestational diabetes in pregnant women.

  • Improves mental well-being

Weight lifting not only makes you physically fit but also works on your mind and soul. Keeping you mentally active and positive is the mantra of weight lifting exercises. It regulates your mood, decreases the symptoms of depression and anxiety by releasing the feel good hormones like endorphins in your system.

  • Decrease in backaches and discomfort

As you move ahead in pregnancy, you are bound to get body aches especially back pains and discomfort in lower back. Weight lifting and doing core strengthening exercises can help alleviate back pain by 80 percent by relaxing tension in your lumbar region.

  • Boosts baby’s growth

Exercising in pregnancy impacts positively in growing babies. Babies whose moms have worked out in all the trimesters have amazing cognitive abilities, creative thinking and are very strong and active. In fact, babies are quite leaner and taller after birth and that is one of the several benefits of weight lifting in pregnancy period.

  • Prepares you for labor

Any form of physical exercise during pregnancy is meant to train your body to deal with the labor pain as it powers your whole body to manage the pain and push the baby out. Resistance exercises life weight lifting is recommended by The American College of Obstetricians and Gynecologists during pregnancy and enhances your balance and tones your back muscles. Lifting weights deal with your lower back, strengthens it which is very essential in easing you out in the delivery process.

How can Momly help you be more fit in pregnancy?

Momly is a women community where we have several experts across domains. These experts come on live to talk about pregnancy related topics and have curated sessions to support pregnant women in their prenatal and postnatal journey. You can avail personalized care and guidance by speaking to these experts and make yourself informed and more aware about your pregnancy body and fetal growth. To know more about weight lifting benefits and techniques, speak to Momly expert Ambalika Iyer and get your queries and doubts answered.

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Join Momly App and Momly Whatsapp group to know more insights on pregnancy and motherhood. To check our previous workshops and live, check our Momly Instagram page.

Do you want to get rid of thumb sucking habit in your babies? Check our blog on Thumb sucking and know multiple ways to handle and soothe this habit.


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