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.
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• 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.

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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
  complications.
• You can get breathless pretty quickly while
  exercising with weights. It can reduce the oxygen
  flow to your baby and even make you dizzy.

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• 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
  exercising.
• 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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