Lifting during pregnancy?

lls31 · January 2013

Hi ladies - this is my first time posting on this board, so quick intro. I'm 32, H is 30. BFP on 11/24 and I'm 10 weeks, 5 days.

I've been working out regularly for the past 8 years. I did a gym for a while, but switched to home workouts a couple years ago. I haven't worked out since a few weeks before BFP. I've had no energy, but it finally seems to be coming back a bit and I want to get moving with my workouts again.

I talked to my doctor and she told me that I can pretty much do what I want when it comes to working out. I'm a big fan of Insanity, but I'm thinking that may be a bit too intense for me right now. I had been following The New Rules of Lifting for Women prior to BFP and I was really starting to see results. I kind of want to start up again, but I'm nervous about lifting. From your own experience, is there anything I should avoid? And how much weight is too much? Any tips would be much appreciated!

cheesecakerunner · January 2013

I was lifting regularly before my BFP and kept at it until fatigue made making the 5am wake-up call impossible. After a few weeks off (8w-15w, maybe?), I picked it back up on my own. I do the same moves I've always done and have knocked weight down on moves like squats and lunges, mostly because my balance is crazy bad.

I'm glad to have energy back and be able to work at maintaining my muscle under all this new fat That's my only goal - I haven't increased weights or reps at all since BFP and drink LOTS of water and slow down if I need to.

Angela814 · January 2013

I haven't changed my weight lifting at all. I do a 3 day split with drop sets of 12-10-8. I have been a little bit more cautious about increasing the amount of weight I lift, but in general, I do the same intensity I did before. After the 1st trimester I started doing the chest press on an inclined bench instead of a flat bench. It's probably not necessary for the 30 seconds or so I'm lying on my back, but I figure it's not effecting my workout either. I did stop doing crunches, but that was mainly because I read they're not great for your abs anyway. Crunches tend to promote the splitting of the abdominal muscle, and mine is already split. I actually need to come up with a new ab routine now... I'm thinking leg lifts and planks.

jglenn4 · January 2013

Angela814:
I haven't changed my weight lifting at all. I do a 3 day split with drop sets of 12-10-8. I have been a little bit more cautious about increasing the amount of weight I lift, but in general, I do the same intensity I did before. After the 1st trimester I started doing the chest press on an inclined bench instead of a flat bench. It's probably not necessary for the 30 seconds or so I'm lying on my back, but I figure it's not effecting my workout either. I did stop doing crunches, but that was mainly because I read they're not great for your abs anyway. Crunches tend to promote the splitting of the abdominal muscle, and mine is already split. I actually need to come up with a new ab routine now... I'm thinking leg lifts and planks.

Agree w/ this. There are so many variations of the plank that you should be fine. You could Google them if you need some ideas.

FYI...I still do an Insanity type workout (very similar it just utilizes weights and a bench) 3-4 days a week. It's difficult, but I'm still able to do everything with a few modifications. It's totally possible if you want to do it. Just avoid or modify anything that feels uncomfortable.

jengreenberg01 · January 2013

Hey! Congrats on your BFP!!

I LOVE Insanity as well and had JUST finished month 1 before I found out I was preggers. Even though my doctor told me to keep on doing what I was doing, I didn't move on to month 2 because I thought it would be a little too 'much' for what I was comfortable doing. I have still kept a consistent workout routine - averaging about 5 days a week. I do the Insanity "recovery" workouts sometimes when I need a Shaun T. fix

I have been doing another Beachbody program called ChaLean Extreme which has been working out great for me! Workouts are around the same length as Insanity but focus much more on strength training than cardio.

As far as lifting limits - my doctor told me to keep 'pushing myself' however not to the point of extreme fatigue/failure. Just enough to where you're feeling the burn. I also think I read somewhere on this website about limiting exercises done on your back towards the middle/end of your 3rd trimester.

Good Luck!

happylady5 · January 2013

Pre-pregnancy I was running, doing Bootcamp classes, Jillian Michaels DVDs at home and Body Pump class.

At the advice of my doctor, I quit going to Bootcamp at 8 weeks. The intensity was just too high and got my heart rate too elevated. I was always pushing myself to the max in that class, and with pregnancy you just can't push yourself that hard.

I took a break from exercising for a couple weeks until about where you are, when my energy started coming back. I quit running because it just felt "off" (can't wait to pick it back up post baby) but I went to Body Pump class up until week 24ish because the weight hurt my back too much.

I still lift weights in my garage and do my own workouts. I just had too much lower back pain so I don't do weights with my squats or lunges. (Heck, the extra 17 lbs on my frame is weight enough for them!) But I do about the same weight amounts as I was pre-pregnancy. You just have to watch your form and heart rate.

And around week 20, my doctor told me to stop doing anything where I had to lay flat on the bench (chess presses, etc).

I hope this helps some. You can most definitely keep an active exercise routine throughout your pregnancy, just make sure you listen to your body (pregnancy isn't the time to push it too hard) and keep a conversation flowing with your doctor as you progress.

VPGIRL06 · January 2013

I started cross fit literally right before I got pregnant (joined early may, found out I was pregnant end of June) and I have continued to cross fit all throughout my pregnancy. With the exception of the past couple weeks, due to holidays, I have cross fitted 4-5x a week, and have only just now (At 30-32 weeks) started modifying.

At 29 weeks I push jerked 105 lbs over my head, and the week before last I deadlifted 135# multiple times- and I felt great. So as far as weight, I would talk to your doctor and do what feels comfortable for your body. My form is great with lifting, plus I have a super strong core so my body is still capable of supporting myself during some of the more intense lifts.

As far as modifications i've have to do...

-around 20 weeks I stopped doing "double unders" , which are the same as perhaps tuck jumps, for any workout that required me to do more than 20 at a time.So if you're doing jumping, just be careful. I still do box jumps!

-at around 24 weeks I quit running longer than a mile. It just hurt my stomach too much but I can still run about a mile at most. We run a lot of 400 m spurts so I accumulate mileage that way

-Just recently I had to go to my knees on workouts with a load of pushups. On friday we did a workout with 24x6 pushups (so about 144 pushups) and after the 3rd round I started doing 10 regular, 4 knees, 4 reg, etc.

-A couple weeks ago I stopped doing sit ups. my abs had started to split so I just didn't want to make it worse. I still do planks, toes to bar, leg lifts, etc.

-I don't PR on 1 rep maxes however i still lift about 80% and do workouts that allow me to maintain my strength

just listen to your body! even for cross fit, i was told I would have too stop doing box jumps, power cleans and handstands during the second trimester-at 32 weeks i can still jump on a 20" box with no pain, do light power cleans around the belly and hold a handstand for at least 15-20 seconds with no ill side effects...everyone's body is different!

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