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Oh baby: an expecting mothers guide to weightlifting during pregnancy

It's critical for fitness professionals and expecting mothers to comprehend the special considerations for women's pre- and post-natal exercise. Exercise routines must be modified in accordance with the considerable physical and hormonal changes that occur during pregnancy in order to protect both the mother and the fetus.

Exercises that require resting on the back should be avoided during the first trimester because the uterus can compress a major vein and impede blood supply to both the mother and the unborn child. Movements that require quick, jerky movements and contact sports should also be avoided (with exceptions).

However, with some modifications, such as avoiding heavy weights or activities that demand a lot of balance, weightlifting can still be safely integrated into a fitness regimen throughout this trimester.

In the second trimester, weightlifting can continue with increasing intensity because the uterus has enlarged sufficiently that lying on one's back is no longer dangerous.

But it's crucial to pay attention to your body's signals and steer clear of any workouts that make you feel pain or discomfort.

Exercises that involve jumping or bouncing should also be avoided because they might put additional strain on the ligaments and joints.

The expanding uterus can make balance more challenging and raise the risk of injury during the third trimester. Exercises requiring a lot of balance should be avoided, and perfect form should always be observed, especially while lifting weights. Additionally, sleeping on one's stomach during an activity might put strain on the abdomen, which can be painful.

It's critical to see a healthcare provider before beginning or continuing any fitness regimen while pregnant. Furthermore, some medical conditions, such placenta previa or pre-eclampsia, can make some types of exercise dangerous.

Overall, when the right safeguards and adaptations are implemented, weightlifting during pregnancy can be safe. Even better cardiovascular health and a decreased risk of gestational diabetes are potential advantages.

To ensure the safety of both the mother and the unborn child, it is essential to pay attention to your body and seek advice from a medical specialist.


  1. American College of Obstetricians and Gynecologists. (2019). Exercise During Pregnancy. Retrieved from

  2. The Royal Women's Hospital. (2020). Exercise in pregnancy. Retrieved from

  3. Sparling, P. B., & Schluter, P. J. (2017). Exercise in pregnancy. The Journal of Physiology, 595(18), 5287-5298.

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