Is It Safe to Lift Weights During Pregnancy? A Trimester-by-Trimester Training Guide

You may hear conflicting information about exercising while pregnant, but here's the truth - women who are actively exercizing during pregnancy have a more comfortable pregnancy, shorter labor, and a reduced need for medical interventions. This guide explains how to modify workouts throughout each trimester.

Before we get into it, let's talk about some more benefits of weight training during pregnancy. In the first trimester some benefits include improved posture, maintaining bone density, weight control, and decreased risk of diabetes. Some second & third trimester benefits include decreased stress & anxiety, improved mood & sleep, and improved energy & digestion. Exercise throughout pregnancy can also have lasting benefits after delivery including a quicker return to activity, reduced recovery time, and reduced incidences of postpartum depression.

In the first trimester you should focus on maintaining your existing routine as much as possible, with small adjustments. Pregnancy is not a time for acheiving high-level fitness goals. Monitor your fatigue, stay hydrated and avoid overheating. Recommended exercises include incline pushups, supported dips, goblet squats, dumbbell rows and glute bridges.

In the second trimester stabilty and breathing should be prioritized. Make adjustments like widening your stance for balance, avoiding prolonged exercises flat on your back, and reducing high-impact movements. Recommended exercises include resistant band exercises, supported dumbbell rows, supported dips and split squats.

In the third trimester prioritize mobility, posture, and controlled strength. Make adjustments like shortening workouts, reducing load, and focusing on breathing and core connection. Recommended movements include box squats, side-lying exercises, farmer carries and stair steppers.

Every pregnancy is unique,  so be sure to keep your provider in the know - but you likely can safely continue strength training throughout the duration of your pregnancy with proper modification. Be sure to keep your provider in the know when it comes to exercising during pregnancy.