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Weight Training While Pregnant

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  • Weight Training While Pregnant

    I am about 6 weeks pregnant and while I am absolutely determined to keep lifting during my entire pregnancy - how MUCH or to what percent of effort is what I'm worried about. I am switching from compound lifts (and lifts that have me lying on my back) to using weight machines so that my range of motion is controlled and hopefully I will reduce any chances of moving in a way that would hurt me. I have been lifting very heavy - 6-10 reps for 3 sets of each. Yesterday I went in and did that and felt a little queasy afterward so maybe I overdid it.

    Sooo, if any of you have heard any guidelines on how to keep lifting safely throughout pregnancy I'd like to hear them. There seems to be conflicting info out there. My goal is to maintain a good level of fitness and also (hopefully) have an easier labor, and of course a healthy baby.

  • #2
    Congratulations! I came across this website recently:
    Healthy guts SQUATTING, The Key For A Smooth-Easier Pregnancy And Delivery

    It appears to have tons of info on staying active while pregnant among other things.

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    • #3
      Exercising while Pregnant | Growing Up Paleo

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      • #4
        Originally posted by yodiewan View Post
        Congratulations! I came across this website recently:
        Healthy guts SQUATTING, The Key For A Smooth-Easier Pregnancy And Delivery

        It appears to have tons of info on staying active while pregnant among other things.
        Oh my goodness! I would have never known. Thank you for that nugget. All of my friends had such horror stories about their deliveries I'm so determined to be different. I'm excited to learn anything! Thank you.

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        • #5
          I'm wondering how it went... have you done much weight training/squating while pregnant Kenzington?
          I'm about 6-7wks pregnant and I'm joining the gym tomorrow. I'm gonna lift heavy and especially concentrate on squatting. Squats aren't my favorite, I much prefer the deadlifts but if squatting can help with childbirth I'm very up for it!

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          • #6
            Originally posted by Kenzington View Post
            I am about 6 weeks pregnant and while I am absolutely determined to keep lifting during my entire pregnancy - how MUCH or to what percent of effort is what I'm worried about. I am switching from compound lifts (and lifts that have me lying on my back) to using weight machines so that my range of motion is controlled and hopefully I will reduce any chances of moving in a way that would hurt me. I have been lifting very heavy - 6-10 reps for 3 sets of each. Yesterday I went in and did that and felt a little queasy afterward so maybe I overdid it.

            Sooo, if any of you have heard any guidelines on how to keep lifting safely throughout pregnancy I'd like to hear them. There seems to be conflicting info out there. My goal is to maintain a good level of fitness and also (hopefully) have an easier labor, and of course a healthy baby.
            The only thing that I can think of is when you're getting closer to your delivery date to back off on the weights for squats and deadlifts. I was taught that during that time your body will produce hormones that will cause the tendons and ligaments in your hips to become more relaxed so there is a possibility of displacement with heavier weights. Perhaps someone can tell me if this is garbage or not. I've had to relearn basically everything I was taught to become a trainer.

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            • #7
              Originally posted by Iron Will View Post
              The only thing that I can think of is when you're getting closer to your delivery date to back off on the weights for squats and deadlifts. I was taught that during that time your body will produce hormones that will cause the tendons and ligaments in your hips to become more relaxed so there is a possibility of displacement with heavier weights. Perhaps someone can tell me if this is garbage or not. I've had to relearn basically everything I was taught to become a trainer.
              I've read several places that you shouldn't attempt to increase weight amounts & should be decreasing your max starting in the second trimester.

              Relaxin (the above-mentioned hormone) can start changing things before you even see a positive pregnancy test, as can the fact that your circulatory system is working way overtime.

              Basically keep active (walking, running, swimming, playing, etc), do squats, listen to your body and common sense when it comes to weights and intensity, avoid things that hurt (no exercises laying flat on your back past a certain point, and the belly/boobs WILL get in the way of some exercises eventually).

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              • #8
                We stopped at a local crossfit gym a few months back to pick up dinner ( Paleo food truck stops there ) and a gal that was 8 months pregnant was killing it on the pull up bar.

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                • #9
                  Originally posted by PrimalMama View Post
                  I've read several places that you shouldn't attempt to increase weight amounts & should be decreasing your max starting in the second trimester.

                  Relaxin (the above-mentioned hormone) can start changing things before you even see a positive pregnancy test, as can the fact that your circulatory system is working way overtime.

                  Basically keep active (walking, running, swimming, playing, etc), do squats, listen to your body and common sense when it comes to weights and intensity, avoid things that hurt (no exercises laying flat on your back past a certain point, and the belly/boobs WILL get in the way of some exercises eventually).
                  Wow!!! They got one thing right! Thanks for the clarification.

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                  • #10
                    Also, feel free to look into orgasmic birth. I had one. I don't know if I got lucky or if I did something to make it happen, but I figure the more you know about it and think it's a possibility, the more likely of a possibility it will be.

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                    • #11
                      Originally posted by EricandLisa View Post
                      We stopped at a local crossfit gym a few months back to pick up dinner ( Paleo food truck stops there ) and a gal that was 8 months pregnant was killing it on the pull up bar.
                      Pretty much Ditto to this. There are a couple gals at my local CF gym that worked out until quite late in their pregnancies. One of those gals does much better pull0ups while 8 months pregnant then I do while NOT pregnant! She quit doing things like cleans once her belly got in the way but she kept working out pretty hard all the way through.

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                      • #12
                        I've read somewhere that in back Soviet Germany times, in GDR, olympic female athletes would get pregnant just before the games to naturally boost their performances. What happened to those foetuses after the games I don't wanna now. It's the same in horse racing - it's always a big run expected from fillies and mares in foal.

                        I'm not expecting to smash all my records in lifting but I feel like my body is asking for it. I'm very into listening to my body now, especially when it comes to food, where it says "I don't want anything". I imagine cravings will come later.

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                        • #13
                          Originally posted by Noctiluca View Post
                          One of those gals does much better pull0ups while 8 months pregnant then I do while NOT pregnant!
                          Yup. I've seen some kick ass preggos too!
                          But trying to *start* doing pullups (or any new intensive workout) during pregnancy without professional guidance isn't the best idea ever...

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