Boy was I glad I stuck with my weight training during pregnancy. My second pregnancy with my beautiful son was a total breeze, gained a healthy required amount of weight and I totally credit it to lifting through my whole pregnancy and eating healthy.
I know what you’re thinking if you have found your way to our site ‘ This chick is naturally slim and probably never puts on weight’ Wrong! Yes I was naturally slim when I was younger and in my hay day a keen athletic participant as well as other sports.
So back to my first pregnancy, I had a relatively good pregnancy well good as to be expected. The normal things ladies complain about, back pain swelling etc. The labour however was not so good but that’s a whole different story. My recovery after my first child was painful to say the least. After the pain had subsided months later it was only then I had noticed I gained unwanted pounds and didn’t look like myself -I had become so unfit over the years.
It was then my true fit life started and I began lifting weights and became a personal trainer. I had found a passion for lifting weights and discovered the fantastic benefits it brings in keeping you in shape and lean.
None of this happened, keeping strong with lifting during pregnancy made my labour go much faster this time. sure contractions still hurt like a b**ch but the pushing was so quick and calm and relaxed such a stark contrast to my first labour where I pushed for hours. I delivered my beautiful child standing up in a semi-squat position yes that’s right a squat 😉
Get this, I was out of the hospital in a few hours and up and about like nothing had happened. I was back to exercising lighting within 11 days of giving birth and my bounce back of my body seems to be quite good so far to.
I cannot not recommend weight lifting during pregnancy enough, not only will you look better but your recovery will be faster and it has obvious health benefits to you and your baby.
Exercise 3-5 per week with resistance and cardio
Train each muscle group 2-3 time a week with sufficient rest days in between each workout to allow for recovery
1-3 sets of each exercise allow enough rest between each set to recovery keep the range high at 12-15
Think about training all the major muscle groups. Legs chest back shoulders etc maybe pick about 8-10 exercises. You can do this as full body session or split into lower body upper body etc
ALWAYS use correct form and lift weight in a slow controlled manner
NEVER Hold your breath when performing any exercise
Exercise in a well ventilated room and drink lots of water
Should you include weight training in your prenatal regime erm yes yes !!!!!* Please get your doctor’s approval before starting any exercise during pregnancy.