Pregnant Weight Training

[NoExcuses]

So as some of you might know, my wife and I recently found out that we are expecting! We are super excited about it of course. She is curious (as am I) if it is ok to lift during this time? The last thing we want to do is put our baby at risk, but in the same sense she wants to stay fit and be able to push it out with ease.

Right now I have her doing cardio 3 days a week, to maintain, but I dont really want to see her drop the weights completly unless neccessary. Please help as we are both new to this and I am hoping you ladies could shed some light on this for us. She is pretty fit right now at 130 lbs and 5"6'.

Also, how many calories should she be consuming? I am thinking 1700-1900 to just maintain being healthy and providing enough nutrients for our future powerlifter (Boy or Girl!!)

[lee thompson]

probably best speaking to your doctor,your wife and child are precious mate.

[BigMikeD]

If you ask me, pregnancy is the perfect time to get the heavy squat numbers up...

counter balance and all...



lol, just kidden bud! Y consult the doc on this one... not something you want to be practicing Trial and error with.

[Hawkwind]

My doctor let me train with both my sons. I walked every day, often twice a day and I lifted. Although towards the end I kept the lifting moderate. I was high risk with my daughter and ended up in bed...they took everything away from me during that pregnancy.

[NoExcuses]

Originally Posted by BigMikeD

If you ask me, pregnancy is the perfect time to get the heavy squat numbers up...

counter balance and all...

lol, just kidden bud! Y consult the doc on this one... not something you want to be practicing Trial and error with.

Thats what I was thinking!! Na, I do think we will talk to the doc, thanks for the laugh.

[NoExcuses]

Originally Posted by Hawkwind

My doctor let me train with both my sons. I walked every day, often twice a day and I lifted. Although towards the end I kept the lifting moderate. I was high risk with my daughter and ended up in bed...they took everything away from me during that pregnancy.

What kind of lifting were you doing? Light, heavy, moderate? Is it ok to be working her abs with weighted sit ups also? She wants to have really strong abs for the pushing of course. I figured cardio would be good for the baby.

[Hawkwind]

Originally Posted by NoExcuses

What kind of lifting were you doing? Light, heavy, moderate? Is it ok to be working her abs with weighted sit ups also? She wants to have really strong abs for the pushing of course. I figured cardio would be good for the baby.

I didn't run...but I do know some women that were dedicated runners that did into their second trimester. I carried my kids in such a way that running would have caused me some serious abdomen and groin strain. I would be more apt to say walking/treadmill and elliptical as she's less apt to pull a muscle in her groin or abdomen.

I was a moderate lifter and light towards the end. But I was also in very good physical condition before all my pregnancies. I had cramping if I lifted too heavy...so that is why I decided on moderate. I never did any weighted or dedicated ab work quite honestly because I had really strong abs from working on a farm and was out walking all the time and I had very short and fairy easy deliveries with all three of my kids.

I actually avoided bb squats and bb deads and bb bench work. I was concerned with losing my balance and/or dropping a bar on myself. I switched to dumbbells so that I could drop them quick if trouble struck.
During my third trimester I was carrying 'too forward' and had no balance for deads, or squats or lunges. I could do bodyweight squats with the assistance of a chair to keep me from toppling over. But I didn't do them long as I dropped early with all my kids and the pressure was way too much to risk squats or lunges of any sort.

I also did a lot of yoga stretching for my lower back as I had a lot of lower back pain and numbness the further along I got.

There are some very good lifting and yoga DVD's out there for pregnant women. You can probably find some on Amazon or Barnes & Noble. Or check with your local library.

Something that was not really around during my pregnancies that are great for helping with core work are balance balls. They support a woman's spine nicely so she can do some core work without risking as much strain as if she was on a flat less forgiving surface.

Every woman's body is different. I was in great condition, yet had to be very careful not to cause cramping while I was training. If she's in very good condition now she should listen carefully to her body and back things down as she goes along.

A lot of continuing training during pregnancy is common sense. A baby that is growing in your uterus is going to cause your balance/center of gravity to change drastically. It can take a while for some women to 'go off balance'...or it can happen early on like it did for me. You have to be careful to prevent cramping, and groin, lower back, and abdomen strain.

I also stopped doing 'explosive' work completely and concentrated on moving fully and smoothly through the range of motion (As best I could as I got further along.) and concentrated on correct breathing. That helped to prevent cramping for me.

[phat chick]

Bump to all of the above. Definitely consult a physician.

At my old gym, there was this woman basically ready to pop and still training. I thought it was awesome! I'm convinced that being in good shape also would make the birthing process less....painful? Difficult? (i dont' have kids).

I think you are supposed to make sure you don't do anything that will raise your heart rate above a certain number. And also not to do certain positions while in the third trimester.

Apparently while pregant (nursing is another story) you only need approx. 300 extra cals a day. So much for the eating-fot-two theory LOL.

Being pregnant is a time for growing a healthy baby. I think it's an EXCELLENT idea to also stay healthy and in good shape (but also be able to accept some extra bodyfat).

Congrats and it sounds like you & your wife are already off to a great start!!

[NoExcuses]

Originally Posted by Hawkwind

I didn't run...but I do know some women that were dedicated runners that did into their second trimester. I carried my kids in such a way that running would have caused me some serious abdomen and groin strain. I would be more apt to say walking/treadmill and elliptical as she's less apt to pull a muscle in her groin or abdomen.

I was a moderate lifter and light towards the end. But I was also in very good physical condition before all my pregnancies. I had cramping if I lifted too heavy...so that is why I decided on moderate. I never did any weighted or dedicated ab work quite honestly because I had really strong abs from working on a farm and was out walking all the time and I had very short and fairy easy deliveries with all three of my kids.

I actually avoided bb squats and bb deads and bb bench work. I was concerned with losing my balance and/or dropping a bar on myself. I switched to dumbbells so that I could drop them quick if trouble struck.
During my third trimester I was carrying 'too forward' and had no balance for deads, or squats or lunges. I could do bodyweight squats with the assistance of a chair to keep me from toppling over. But I didn't do them long as I dropped early with all my kids and the pressure was way too much to risk squats or lunges of any sort.

I also did a lot of yoga stretching for my lower back as I had a lot of lower back pain and numbness the further along I got.

There are some very good lifting and yoga DVD's out there for pregnant women. You can probably find some on Amazon or Barnes & Noble. Or check with your local library.

Something that was not really around during my pregnancies that are great for helping with core work are balance balls. They support a woman's spine nicely so she can do some core work without risking as much strain as if she was on a flat less forgiving surface.

Every woman's body is different. I was in great condition, yet had to be very careful not to cause cramping while I was training. If she's in very good condition now she should listen carefully to her body and back things down as she goes along.

A lot of continuing training during pregnancy is common sense. A baby that is growing in your uterus is going to cause your balance/center of gravity to change drastically. It can take a while for some women to 'go off balance'...or it can happen early on like it did for me. You have to be careful to prevent cramping, and groin, lower back, and abdomen strain.

I also stopped doing 'explosive' work completely and concentrated on moving fully and smoothly through the range of motion (As best I could as I got further along.) and concentrated on correct breathing. That helped to prevent cramping for me.

Originally Posted by phat chick

Bump to all of the above. Definitely consult a physician.

At my old gym, there was this woman basically ready to pop and still training. I thought it was awesome! I'm convinced that being in good shape also would make the birthing process less....painful? Difficult? (i dont' have kids).

I think you are supposed to make sure you don't do anything that will raise your heart rate above a certain number. And also not to do certain positions while in the third trimester.

Apparently while pregant (nursing is another story) you only need approx. 300 extra cals a day. So much for the eating-fot-two theory LOL.

Being pregnant is a time for growing a healthy baby. I think it's an EXCELLENT idea to also stay healthy and in good shape (but also be able to accept some extra bodyfat).

Congrats and it sounds like you & your wife are already off to a great start!!

WOW! Thanks for all your info and support! I think what we will do is low intensity cardio to get her heart rate up, but not to high and some higher rep lifting just to keep her muscles active during this time. Good advice to stay away from the barbells, I will put her on DB only and like 1 or 2 exercises per muscle group. Probably full body 2 days a week and cardio 3 days.

I think she can stay away from heavy weighted sit ups, but still do some core work in the meantime. She did also read about the 300 cals extra, I love the fact that she is not one of these woman that think because they are pregnant that they can eat whatever they want! I honestly dont think that is very healthy for a devolping child. By all means though if she craves a milkshake or somehting I will go get it for her, She is my princess and I want her to be happy!

Thanks again for all your support! You gals rock!

[CubanChick]

Wow, how exciting for you both. A baby bring so much MORE happiness to your lives

I wish I could give you feedback from when I was prego, but can't. I was so ill, that just getting up to go to work green and on a roller coaster had me spent at all times - so the gym was OUT.

But my doctor had recommended that I could weight train, just much lighter than I was doing on the norm. He even said I could do core work up until 3 months, then to coast out the rest of the pregnancy. Light cardio as well.

Check with your doctor and see what he recommends for her. Baby comes first, but if your wife can still keep physically fit, this too will help with labor.

Good luck to you both on the next wonderful months and years of your lives.

when is she due, if I missed it?

[NoExcuses]

Originally Posted by CubanChick

Wow, how exciting for you both. A baby bring so much MORE happiness to your lives

I wish I could give you feedback from when I was prego, but can't. I was so ill, that just getting up to go to work green and on a roller coaster had me spent at all times - so the gym was OUT.

But my doctor had recommended that I could weight train, just much lighter than I was doing on the norm. He even said I could do core work up until 3 months, then to coast out the rest of the pregnancy. Light cardio as well.

Check with your doctor and see what he recommends for her. Baby comes first, but if your wife can still keep physically fit, this too will help with labor.

Good luck to you both on the next wonderful months and years of your lives.

when is she due, if I missed it?

Thanks CC! Looks like she is due October 3, I predict September 26th though.. We will see, I can't wait to find out if were having a boy or a girl?..