Pregnancy Exercise- Free Weights

Pregnant women often ask me if it’s safe to lift weights while pregnant, and if so, how much weight should they lift.  My answer is two-fold.  If you’ve been lifting weights prior to pregnancy you should be able to continue your same program with modifications towards the end.  Meaning your body will tell you if it doesn’t feel right…and listen to it!  If you’ve never lifted weights, you can begin and should when you’re pregnant.  The more muscle tone you have, the stronger you will be mentally and physically for your labor, plus you will bounce back quicker.  I recommend that you work with a professional (such as a personal trainer) to show you proper form.  I also suggest you start with no weight until you understand proper mechanics then slowly up the weight from 1-5lbs. for bicep and tricep exercises and heavier weights such as 5-8 lbs. for larger muscles like the pectoralis (chest).  The key again is to listen to your body.  If you feel uncomfortable at all, stop using weights and or discontinue the exercise completely.