Most women know they should exercise during their pregnancy for both their own health and the health of their baby, but it is not nearly as clear as to which types of exercise are safe. The safety of resistance training is a major question, particularly for women who are already regularly active and would like to keep up with their routine as much as possible. Fortunately, resistance training during pregnancy can not only be safe, but also help to manage common aches/pains and prepare for labor/delivery.
Reasons To Do Resistance Training While Pregnant
Decreased Back Pain
A woman’s center of gravity shifts forward throughout the length of their pregnancy, causing the lower back to sway in order to compensate for the sudden increased weight of their stomach. This arch in the lower back called lordosis causes increased pressure across the joints of the spine. For this reason, 60% of pregnant women report experiencing lower back pain. Proper strengthening of the core can work to improve posture and prevent lower back pain.
Controlled Gestational Weight Gain
According to the CDC, 47% of women gain more weight than is recommended during their pregnancy. Although women should gain weight during pregnancy, too much weight gain puts the woman at a higher risk of gestational diabetes and heart problems. Exercise helps to control weight gain throughout gestation.
Reduced Length of Labor and Delivery Complications
Weight-bearing exercise specifically has been shown to reduce the length of labor and delivery complications. A strong pelvic floor and transverse abdominis can assist in the pushing phase of labor.
Main Concerns of Resistance Training While Pregnant
Avoiding abdominal trauma should be the number one concern when weight lifting while pregnant. Steps should be taken to ensure the woman is comfortable, performing all free weight exercises with proper form, and that she is choosing weights that she is confident she can lift well.
Pregnant women should avoid ballistic movements. Pregnancy is associated with joint laxity, or hypermobility of the joints. All exercises should be performed in a slow and controlled manner to prevent strains and injury.
Exercise should be performed at a moderate intensity, where the woman can maintain normal breathing. Forceful exhalation during lifts creates a high amount of internal pressure in the core that can cause a pregnant woman to become dizzy and fatigued. A helpful way of knowing if the exercise intensity is at an appropriate level is by making sure you are able to exercise and maintain a conversation at the same time.
At no point should a woman lie face down in a prone position while exercising during pregnancy. A supine position, or lying flat and face up should also be avoided from the 13th week and on. Most exercises in a supine position can be modified and performed at on incline, side, or upright in a seated position.
Temperature regulation is especially important for pregnant women. Staying well hydrated and exercising in a temperature controlled environment can help to prevent heat stress.
Exercise Recommendations
At this time, no safe upper limit for exercise during pregnancy has been established. The 2008 DHHS Physical Activity Guidelines for Americans recommends that healthy women who are not already active, work up to at least 150 minutes of moderate intensity aerobic and strength-conditioning activity per week during pregnancy. This is typically broken up into 30 minutes of activity, five days of the week. Healthy women who were active prior to pregnancy can continue to perform physical activity during pregnancy, keeping in mind the concerns and modifications listed above. Women who are not currently participating in weight bearing activity should be cautious if they would like to start during their pregnancy. They should first consult with their physician and a certified personal trainer to help advise them.