How to safely build muscle strength during pregnancy will vary depending on the trimester of your pregnancy. If you work in a physical job, talk to your doctor about the demands of your job, as heavy lifting or bending may increase your risk of preterm delivery. Make sure you do exercises that don’t strain your joints. Avoid heavy lifting, and instead use lighter weights and do more repetitions.
As a rule, the more challenging exercises should go earlier in the workout. This includes kettlebell cleans and snatches. Advanced lifters may perform these exercises early on in their workout, as these involve large muscle groups. Isolation exercises, such as the bicep curl and leg extension, are less taxing to perform.
While building muscle strength during pregnancy can help you carry a baby, it’s important to remember that the uterus, pelvic floor, and back all require serious strength. The right workout will prepare you for the task ahead. And, with a little bit of knowledge and planning, you’ll be on your way to a strong, fit pregnancy!
Lifting light to moderate weights during pregnancy is perfectly safe and recommended. You can also join a water aerobics class or swim laps. While resistance training is safe during pregnancy, you need to know the best way to do it safely. Talk to your doctor before starting a new exercise program, so she can assess your health and determine which exercises are best for you.
If you want to build muscle strength, you’ll need to make sure you’re training hard enough. A good strength workout should cause muscle damage, although you don’t need to do this every time you exercise. Lifting heavy weights creates microscopic rips in your muscles, which sends a signal to your immune system. Your body’s cells will respond by repairing these rips, enhancing your muscle strength.
While weight training is a great way to keep fit and tone your muscles during pregnancy, you should consult with your healthcare provider if you’re planning on lifting heavy weights. Although the American College of Obstetricians and Gynecologists considers resistance training to be safe during pregnancy, it is important to note that women should always consult with their healthcare provider before beginning any exercise program. Consult with a prenatal fitness trainer if you are unsure about any of the risks of strength training while you’re pregnant.