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2nd Trimester
Netty_3
member
Lifting Weights
Netty_3
member
So, when I found out I was pregnant one of my main concerns was how my exercise routine would and could fit into a pregnant lifestyle. I felt I was upfront about what my workout contains; four days of weightlifting with cardio and another 1-2 days of cardio. My doctor told me I would be able to continue my workout since I've been this active for over 3 years, until something became uncomfortable.
However, now that I read things on how you shouldn't be lifting weight over your head, I wonder if I didn't give enough specifics. I know by the look of me most people wouldn't think I'm a gym rat, but I am, (I just love food...not fat, jsut not thin). I lift some heay weight, and now I'm concerned that just because it looks like I use light dumbbells and walk, they don't realize I'm benching 100+ and running 4 miles for example. I've already concluded I would no longer do exercises that required me to lay flat on my back being in the second trimester, and would do modifications for those. I'm just concerend about lifting over my head, and how much is too much. Currently I shoulder press 90-100.
Does anyone know, or have experience with this? I see my doctor on Monday...but chest and shoulders is tomorrow.
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Re: Lifting Weights
I don't work out nearly as much or with as heavy of weights....just had my check up Tuesday and the doc asked me how I was doing with my exercising. I started my routine as soon as I found out I was pregnant, I was always active, but never really exercised at least not since I stopped going to the gym a couple of years ago.
They don't want you to start anything new b/c they are worried about the strain it can cause to your body. And someone who is inexperienced could really hurt themselves. But b/c I was active they were fine with me starting up a new routine, I have now at 23 weeks had to cut out my aerobic routine, I still take the dog for a walk and the other parts of my routine do have some cardio vascular activity, but as for the hard core aerobics my heart rate and breathing were increasing rapidly and coming close to going over the 150 beats a minute within 5 minutes of starting. I can still lightly jog when I'm playing in the yard with the dog if I take lots of breaks. I lost the abs at about 15 weeks, somewhere around there. It was laying flat on my back that became uncomfortanle (plus it was starting to get harder to get up off the ground) and just not being able to comfortably lift myself more than a few inches off the ground. I still left weights over my head (although its only 2 10lb dumbbells) and my thigh and butt work out has me jumping up and down.
So if you were going to my doctors they would tell you as long as you are listening to your body and keeping your heart rate and body temp in check you should be okay. Stay under 150 beats per minute and just make sure to stay hydrated and ventilated, if you over heat so does the baby.
Hope that helped! And wished I could still be doing all that!
If you have had that same workout routine for over 3 years, there is no reason to stop. And why can't you lift the weight over your head? You know it's not true that lifting your arms up over your head wraps the umbilical cord around the baby's neck, right? The baby moves around so much and gets it wrapped around it's own neck all on his/her own.
I wouldn't worry about it. Just as long as things aren't getting uncomfortable there is no reason to stop.
BFP #1 3/13/13, MMC 4/17/13, D&C 4/19/13
BFP #2 8/7/13, Beta at 4w6d = 3,796
From what I've read and heard, I think you are perfectly fine to continue your weight lifting routine. I don't lift quite as heavy as you, but I do heavy lifting 3 or 4 times a week and haven't really changed my routine since I found out I was pregnant. My doctor said I could continue with my workouts and should continue as long as I felt good doing them.
Maybe it's a good idea to have someone around to spot you if you are lifting an amount that is particularly challenging to you since your body weight my now be distributed a bit different than you are used to.
The female author of New Rules of Lifting for Women has a blog where she talks about how she worked out and continued to do heavy lifting during her pregnancy. It's interesting to read:
https://www.cassandraforsythe.com/blog/Benefits+of+Exercise+During+Late+Pregnancy+Revisited
The short story - I've kept lifting.
My pre-pregnancy routine involved 2-3 days of heavy lifting (bench 100+, incline press 90+, shoulder 80+, deadlift 150+...) with some cardio at the end, 2-3 nights of high-intensity sports, and 1 night of running (4-6 mi). I'd been doing this for years.
When I got pregnant, I quit playing sports even though my doctor would have been fine with me playing until the end of my first trimester. I wasn't comfortable (m/s, gas...). Since then I've had to ease up on the running big-time (gas, painful swelling in my feet, nausea, vomiting post-run...), so I swim instead. I've decided that to get myself back into pre-preg shape, I'm going to train for a half triathalon - and I'm starting training for the swimming part now
I'm almost in third tri and I've continued to do my heavy lifting (with modifications so that I'm not on my back after week 20). I'm still doing incline press 90+, shoulder 80+, deadlift 150+... Really, the only numbers that have dropped are my bench (because I stopped) and squat (went from 225+ to about 180+ with smaller range of motion because my belly gets in the way). I do struggle with some pilates exercises, but so would anyone if they were wearing a 15-20lb weighted vest - so keep that in mind and don't beat yourself up if you have to go down in weight.
I feel amazing lifting heavies - it's something I can still do and it makes me feel like my old self. I love that I'm keeping up with my non-pregnant lifting partner. My doctor knows all of this and is very supportive. She helped me figure out how to modify some exercises to keep off my back and has encouraged me to keep up my routine for as long as I can. The nurses, on the other hand FREAKED out when they found out I was still benching 100+ at 18wks. They told me to switch to the 15-20lb hand weights (even my doctor laughed at this)!
Have fun lifting!
It's tough-- a LOT of the info out there is either totally outdated or, like you said, targeted towards the sedentary general population!
I have continued to lift but I have personally backed off on both my weights and the intensity quite a bit. I used to *really* kick my ass at the gym and it didn't seem prudent to continue that while pregnant. Just a personal comfort thing-- I was pretty nervous/paranoid in the first trimester!
Now that I'm 21 weeks, I feel pretty good but I am a lot more weak and I get fatigued more easily. I find I need longer rests now. Like a minute or so.
I'm still doing overhead pressing but I have stopped overhead pulling (lat pulldowns etc) because it's uncomfortable to me. Seems to stretch out the abs or something. I am still doing horizontal pulling like cable rows, barbell rows, fat man rows, etc. Still doing lunges, push-ups, arm work, etc. I have stopped ab work besides planks and similar moves b/c I'm scared of diastasis.
In general, as long as it feels okay, it is probably fine. If it feels off, or hurts, don't do it. If you start to feel dizzy, stop. Etc. Make sure you fuel properly beforehand and stay really hydrated.
I don't weight lift but I have an active job and often have to lift heavy patients. I recently moved so asked my doctor if there were weight lifting restrictions during moving (my husband thought I shouldn't do any).
So the issues that they brought up are:
there is some chemical, i forget the name, that makes our joint lax, in getting ready for the pelvis to open up to let the baby out. People who aren't trained in proper body mechanics will most likely twist something, move in the wrong place and pull/tear something. My feeling is that you are probably doing everything the right way but i would stay away from complex movement that are in more than one plane due to the decreased joint stability. the issue with over the head is that for complete shoulder flexion you require some abduction and internal rotation, which decreases the stability of the joint-for most people. since you've lifted so long i bet your rotator cuff and deltoids are very strong and probably protecting your shoulder joint in a way most people wouldn't have. (also, bonus, this should most likely keep your back in better alignment and decrease the typical back pains we often here about). but, as we expand and our baby pushed up ribcage up and out a bit it changes the bone anatomy, a little, and can influence the scapular rythm. I'd grab a trainor at the gym to make sure everything is moving well (the body compensates sooo well that you probably need someone to have their hand on your scapular to see if it is moving correctly)-more important later on or if you have multiples.
The second component is don't hold your breath, which you probably don't if you've been lifting so long. My trick for patients is to exhale during the lift, you can't hold your breath if you are actively exhaling.
That being said my dr. gave me a 30 pound weight limit, I asked for 80 and comprimised at bout 50ish. But, again she said it was only because I am trained in body mechanics and have been doing this before the pregnancy.
My suggestion is to keep going until you are uncomfortable. If you feel that your joints are hypermobile-(can you stretch much farther than your could pre-pregnancy?) then continue the weights with the machines that support your joints during the movements.
Good luck and do a couple workouts for me, I just haven't been able to keep up.
Hm...I think maybe you are confusing lay on your back and lifting with lifting overhead? For example, you shouldn't be doing flat bench presses or dumbbell presses (from what I've read) but seated shoulder press (for example) shouldn't pose any dangers.
I haven't stopped lifting during my pregnancy. I certainly don't work as hard as I used to but I'm still doing about 3 days of cardio and weights. The only exercises I stopped were anything that required a pad against my belly or anything lying down. I still do overhead presses for shoulders.
You really have to be in tune with your body if you want to know what is/isn't good for you. For example, certain ab exercise just aren't comfortable anymore so I don't do them. I also tire quickly at times so instead of 15-20 reps I might stick with 12 or with whatever my body is asking for.
If you are pressing 100 lbs I'm guessing you are in tip top shape and continuing your workouts should be just fine. Just wait until you see your Dr. if you're that worried. Missing one workout isn't going to kill you!
Thnaks..I actually read about the over the head thing on the bump under questions..I never even had thought about it. I'm going to continue my regimine then...just maybe without upping the weight after a few weeks. My husband and I spot each other, so that's in place. I was nervous about losing strength, and yeah I've been doing it a while.
GAME ON!
Your pre-pregnancy max weight should be the absolute max that you use throughout your pregnancy. You should not at any point during your pregnancy up your weights. It's all about maintaining now.