Considerations in Weightlifting for the Pregnant Athlete
If you’ve ever browsed social media for the best answer to “what kind of exercise is the right kind of exercise while I’m pregnant?”, you know that you’ll max out your screen time in worse confusion than when you started. The information is mixed, and the opinions are strong:
We have the rest-is-best traditionalists; where mothers can focus solely on passive self care but abandon all former outlets for the foreseeable future.
We next present the gentle camp; advocating for strictly yoga-esque paces with perhaps a touch of cardio (as long as it’s not running).
Then, we can spot our exercise advocates, but with exceptions: light dumbbells, low ranges, limited impact, but we’re moving!
And finally, the few: those that continue with their activities unrestricted, barring any adverse symptoms, even if suffering from mass public and even some professional scrutiny. So…which is right?
Let’s start where every opinion should grow its roots - the research:
We have recent studies that detail better outcomes postpartum in women who exercise before, during, and after pregnancy. Published in 2023, a study of 679 women who lifted heavy (80% of their 1-rep max) were monitored for outcomes during and after pregnancy. Most subjects reported no complications during pregnancy or delivery. Those that continued to train at pre-pregnancy levels also had “significantly less reproductive complications” compared to those that ceased training and compared to national averages, women who lifted heavy showed lower rates of gestational diabetes, gestational hypertension, rates of C-section, and perinatal mood disorders.
So, if you have literature saying it is beneficial, is it ever not safe?
Of course, and for that it comes down to risk tolerance (the athlete’s personal choice and comfort), symptoms, and any conditions an athlete may need to be alert to during pregnancy. Respiratory diseases, heart disease with exercise intolerance, severe pre-eclampsia, severe arrhythmia, and placental abruption are some examples of no-go’s when it comes to exercise, especially vigorous exercise. However, most of these people are being followed closely by their medical providers and are also aware that they are high-risk.
So, how do you proceed?
We want to generally encourage women with uncomplicated pregnancies to exercise, and to exercise at a level that meets their desired degree of intensity while monitoring their symptoms and listening to their bodies. Cramping, dizziness, pelvic heaviness, leaking, and hypotension are all reasons to modify movement within that session. It is important that pregnant individuals consult an informed provider that can come alongside them in their goals and set both realistic and safe expectations for pregnancy and postpartum.
Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2023 Feb;34(2):405-411. doi: 10.1007/s00192-022-05393-1. Epub 2022 Nov 4. PMID: 36331580.
