Is Weight Training Safe During Pregnancy? - PowerPoint PPT Presentation

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Is Weight Training Safe During Pregnancy?


A common doubt expectant mommies have is whether physical activities, especially weight lifting, will harm their baby. While it is mainly dependent on mommy's physical condition, let's look at the impact these exercises have on your changing body. To know more, visit – PowerPoint PPT presentation

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Updated: 27 March 2021
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Title: Is Weight Training Safe During Pregnancy?

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If you have been a regular at the gym, then you
are no stranger to weight training. While you may
have been lifting weights to tone your muscles
all these years, halting it while pregnant might
make you feel weird. However, if you have never
been the active sort or have no formal experience
in training with weights, then its best to leave
this particular form of exercise from your
fitness regimen.
During pregnancy, your body is undergoing a lot
of changes. Your uterus is widening, your tummy
is growing, your baby is constantly shifting,
your joints are loosening, and so on. So, how
safe is it to put added stress on your evolving
body? Well, before we come to a decision, let's
see the benefits and risks of weight training
during pregnancy.
  • Benefits of Weight Training While Pregnant
  • In the early stages of pregnancy, it can help
    prepare your body for all the transformations to
    come. It also helps lower the risk of preterm
    labour complications and even helps reduce labour
    pains during delivery.
  • Regular weight training under the supervision of
    a prenatal trainer can help prevent back and
    joint pains from weight gain and bad posture
    during pregnancy.
  • Any form of mild physical activity during this
    time is a great way to relieve stress. Lifting
    weights can help you relax, feel confident, and
    enhance your mood.
  • It helps you prepare for labour, both physically
    and mentally. Your muscle mobility is improved,
    your abs are strengthened, and your mind and body
    are better aligned.

Risks of Weight Training While Pregnant
  • There is a heightened risk of sprains, strains,
    and injury associated with weight training during
    pregnancy. Since your muscles, joints, and
    ligaments are weaker and lax at this time due to
    hormonal changes, you should avoid lifting heavy
    weights. The chances of straining your lower back
    are also more if you do it the wrong way or lift
    more than you are supposed to.
  • As your belly grows, your bodys centre of
    gravity also shifts. This makes you prone to
    losing balance and falling while bending forward.
    If you have a fall during the later stages of
    pregnancy, it can cause complications or even be
    fatal for the baby.
  • If you repeatedly lift heavy weights, your bodys
    blood flow gets redirected to the skeletal
    muscles from the uterus. Since the blood carries
    oxygen and nutrients to your fetus, its lack can
    trigger preterm labour or other severe
  • You can get breathless pretty quickly while
    exercising with weights. It can reduce the oxygen
    flow to your baby and even make you dizzy.

  • However, this doesnt mean that you have to give
    up on lifting weights altogether. Here are a few
    tips you can follow to make sure that you and the
    baby are safe
  • Use lighter weights or your own body weight while
  • Instead of lifting heavier weights, try to do
    more sets with lighter ones.
  • Switch exercises that involve lying down on your
    stomach or back to ones are done in a sitting or
    standing position.
  • Take plenty of breaks between sets to recover and
    catch your breath.
  • Make sure to have a qualified prenatal trainer
    present when you are working with weights.
  • Dont overdo it. Stop the workout immediately if
    your body experiences pain or fatigue.
  • Take the support of a bench or chair when doing
    bending exercises.
  • Use a dumbbell instead of a barbell.
  • Consult your doctor before starting weight
    training to assess your risk level.
  • Overall, listen to your body and do weight
    training keeping safety in mind.

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