“Stop going to the gym now. You’re pregnant”

“Lifting weights during pregnancy is not safe”

“You should rest now that you’re pregnant”

“Is it safe for you to lift weights during this time?”

“Are you allowed to do a heavy workout?”

For women who lift, pregnancy doesn’t stop the workouts, it just adds a chorus of unsolicited advice. But the real problem isn’t the weight on the barbell, it’s the weight of misinformation.

Even before I conceived, I was very clear in my head - I want to be able to workout even during my pregnancy. It was a way of honouring my body and of building something that I knew I’d be proud of. So when I conceived, my first question to my doctor was.. “can I continue working out?” and I was elated when she said yes. But despite medical advice, a chain of intrusive and stereotyped advice followed. It was well-meant of course, but it was misguided.

So what is this hype all about? Should women be going to the gym during pregnancy? What does medical science say? Let’s find out.

Is it really safe to do strength training during pregnancy?

The answer is yes, and no!

If you were into fitness and strength training before you got pregnant and have been doing it since a long time, then it is safe and advisable to continue. But if you’re just starting out, especially right before or after you got pregnant, then it is advisable to refrain.

The simple reasoning behind this is that strength training requires correct form and posture. For beginners, it often takes time and practice to correct both. During pregnancy, it is important to ensure correct posture as incorrect forms of exercise can lead to pain and injuries, something which you’d definitely want to avoid during this period. Moreover, when you first begin strength training, your muscles adapt and may become sore, another discomfort best avoided during pregnancy.

Additionally, if you’re having a high risk pregnancy with complications such as severe anemia, placenta previa and preeclampsia, then it is best to avoid strength training, even if you worked out before conceiving. In every case, always seek medical advice from your professional before you decide to go for or against it.

How does it help?

According to studies done by the US National Library for Medicine, women who did strength and resistance training during their pregnancy were at a lower risk of gestational diabetes, were less prone to obesity and weight gain and had improved fetal health. They were also at a lower risk of cesarean delivery, preterm birth and delivery complications such as birth canal lacerations, shoulder dystocia and death.

The same research also goes on to suggest that infants born to women who combined aerobic and resistance training during pregnancy are more alert, better at self-quieting, and less agitated. In childhood, children born to women who practiced weight-bearing exercise had better attentiveness and discipline and were also more cognitively advanced at five years old than children born to control subjects.

So, all you mommas-to-be, who are wondering if continuing strength training is a good idea, stop listening to the neighbourhood aunties and go ahead and pick those weights!

How to navigate through misguided advice?

While there is medical proof to suggest that strength training is beneficial, it might not always be easy to ignore advice from family and friends, especially when you’re in a joint family setup. Here are a few things that you can do to navigate through this chaos -

1. Understand where the advice comes from: In olden times, medical guidance was more conservative, and myths about exercise causing miscarriage or complications were common. Doctors weren’t well exposed either, women traditionally did not pick weights and so this question was never in the picture. With no one questioning the practice, no one, not even doctors bothered to find answers to this. Now with changing times and an increasing number of women entering gyms to pick weights, this is a question that doctors have had to find an answer to. So instead of losing patience at unsolicited advice, try and understand that the advice is coming from a place of concern. Acknowledging their intentions (“I know you want me and the baby to be safe”) can soften the conversation before offering your perspective.
   
   

2. Educate them: Explain to them how studies have shown that strength training during pregnancy is beneficial. Quoting your doctor’s advice may help them come around. If possible, have your doctor or midwife reinforce this in front of the family. It turns the conversation from opinion to medical guidance.
   
   

3. Find a middle ground: If family members still insist, try framing your workouts as “prenatal workouts” rather than “strength training”. Assure them that you’re taking precautions such as working out with lighter weights, taking frequent breaks etc. If possible, include them in your workouts too. Seeing that you’re moving safely can help ease their worries.
   
   

4. Open communication with your partner: Keeping an open channel of communication with your partner can help tackle these social pressure situations to a great extent. If you and your partner share the same perspective, he can step in to address some of those concerns for you, easing the stress of managing them yourself.
   
   

5. Build a community: Speak to women who have done strength training during their pregnancy. Ask them about their experience, things to be mindful of and how it benefitted them during their journey and post their delivery. Building a community of supportive women who stay active and fill you with positivity in this journey, goes a long way in ensuring that you’re not second guessing yourself.

What exercises should I avoid during pregnancy?

While it’s safe to work out during pregnancy, there are some variations that you must avoid during this period. These include -

1. Exercises that involve lying flat on your back should especially be avoided after 12 weeks of pregnancy. This is because the weight of your growing uterus can press on the inferior vena cava, a major vein that carries blood from your lower body back to your heart. This can result in low oxygen supply to your baby. You can instead do incline presses or seated versions of the same exercise.
   
   

2. Exercises involving advanced abdominal moves such as crunches, sit-ups, ab kicks and flutter kicks should be avoided at all cost. These variations significantly raise intra-abdominal pressure and can damage the connective tissue that runs down the middle of your abdomen, leading to long term core weakness, back pain, and a lingering “pooch” postpartum.
   
   

3. Exercises involving spinal extensions such as hip thrusts and superman lifts are not recommended during pregnancy as they pose risk of abdominal overstretch, back strain, and joint instability
   
   

4. Jumping exercises can also be risky during this time as jumping creates sudden pressure on your pelvic floor muscles. These muscles are crucial as they are holding the weight of the growing fetus. Moreover, as your pregnancy progresses and you gain weight, balance becomes a little trickier, increasing the risk of falling and injuries.

Things to keep in mind

1. Avoid exercises that strain the abdomen

2. Avoid exercises that involve lying flat on your back, especially after the first trimester

3. Focus on moderate intensity, controlled movements, and proper breathing

4. Do not experiment with new weights during pregnancy. If you’ve been lifting 10 kgs, do not try to scale up to 12 or 15 kgs. Pregnancy is not a time for experiments. Consistency matters more than scaling up

5. Take it slow. Listen to your body. Hydrate well and stop immediately if you feel dizzy, short of breath, or experience pain

6. It’s best to hire a trainer who can help you modify your workouts and can ensure a correct posture

Strength training can be one of the most empowering things that you can do for yourself and your baby. It strengthens your muscles, your endurance and helps build confidence and a beautiful connection with your changing body. So pick up those weights and let that noise fade, because you’re already being a strong and responsible mom by preparing your body and your baby for this world. Here’s more power to you, mama ❤️