Exercising During Pregnancy – In The Event You Strength Train


Exercise During Pregnancy: Myths vs. Facts (weights, hot yoga, & more!)

Video taken from the channel: HangTightwMarcie


My Pregnant Workout Routine

Video taken from the channel: Milena Ciciotti


Exercises to Do During Pregnancy: Introduction to Safe Practices

Video taken from the channel: Joslin Diabetes Center



Video taken from the channel: Rachel Kathleen



Video taken from the channel: Hanna Öberg


Back and Biceps Workout || Weightlifting While Pregnant

Video taken from the channel: Brittany Lupton



Video taken from the channel: Carly Rowena

Go over your exercise regimen with your doctor or midwife first to make sure it’s okay for you to continue at your current pace while you’re pregnant. Use lighter weights, more reps. To avoid overloading joints already loosened by increased levels of the hormone relaxin during pregnancy, use lighter weights and do more repetitions instead.

If you usually do leg presses with 30 pounds for 8 to 12 repetitions, try 15 pounds. Women should avoid lifting heavy objects while pregnant. However, if you are going to lift any object, it is important to exercise caution. For some women, lifting heavy objects can lead to an increased risk of premature labor and low birth weight.

Lifting an object incorrectly, whether heavy or not, can also result in a pulled muscle. To lift correctly, bend at your knees — not at your waist. Keep your back as straight as possible. Use your leg muscles to stand, keeping the object close to your body. As your pregnancy progresses, everyday activities such as sitting and standing can become uncomfortable.

Body mechanics and maintaining proper form with weight lifting are even more important during pregnancy. Non-runners should wait until after baby comes to take up jogging for exercise. And those who haven’t been regularly lifting weights should delay any dead-lift dreams until post-pregnancy. Women should avoid lifting heavy objects while pregnant.

However, if you are going to lift any object, it is important to exercise caution. For some women, lifting heavy objects can lead to an increased risk of premature labor and low birth weight. Lifting an object incorrectly, whether heavy or not, can also result in a pulled muscle. A.

Like the time I was told that heavy lifting in early pregnancy could trigger a miscarriage, which initially struck a major blow at my self-confidence. But, as a scientist, I’ve remained the skeptic, especially given the utter stigma attached to women and weight training in general. Related Article: 8 Reasons Why Women Should Weight Train. There’s no reason why you should stop lifting weights if you are pregnant. Weights, such as any other physical activity cannot harm your body or your the baby you’re carrying.

You should obviously talk with your doctor first, but there’s actually no reason why you wouldn’t continue the weight lifting training as usual. Weight lifting builds muscle tone and bone strength — both of which will help keep you in top shape during pregnancy. To avoid risking injury, opt for lighter weights with more repetitions (12 to 15), or focus on resistance exercises that use your own body weight or bands, like lunges, squats, crunches and push-ups). 1. Mental Toughness.

Having a baby is hard work. While I agree that pregnancy is a time to slow down, go inward, and meditate, there is also a certain amount of mental toughness you need to have a baby, regardless of the way you deliver. During labor your body is going to do things you didn’t know it could do and feel stuff you didn’t know you could feel. Weight training will help build strength throughout your body to prepare you for carrying more pregnancy weight and to help you deliver.

You can lift free weights and work out on weight machines.

List of related literature:

If you lifted weights regularly before becoming pregnant, you can continue working with light weights.

“Pregnancy, Childbirth, and the Newborn: The Complete Guide” by Janet Walley, Penny Simkin, Ann Keppler, Janelle Durham, April Bolding
from Pregnancy, Childbirth, and the Newborn: The Complete Guide
by Janet Walley, Penny Simkin, et. al.
Meadowbrook, 2016

In the past, weight lifting in pregnancy was unheard of; however, since women often do not want to give up their prepregnancy routine, they need to learn how to lift weights safely [10].

“Handbook of Nutrition and Pregnancy” by Carol J. Lammi-Keefe, E.A. Reese, Sarah C. Couch, Elliot Philipson
from Handbook of Nutrition and Pregnancy
by Carol J. Lammi-Keefe, E.A. Reese, et. al.
Humana Press, 2008

Thus, it is a safe and effective exercise to start or continue during pregnancy, as long as intensity (e.g., slower cadence, lower bench) and complexity can be adjusted to fitness and skill level as pregnancy progresses.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

Moderate exercise during pregnancy has many beneficial effects including a more positive self-image, a decrease in musculoskeletal discomforts during pregnancy, and a more rapid return to prepregnant weight after delivery (ACOG, 2016).

“Introduction to Maternity and Pediatric Nursing E-Book” by Gloria Leifer
from Introduction to Maternity and Pediatric Nursing E-Book
by Gloria Leifer
Elsevier Health Sciences, 2018

Best practice would be to offer advice on safe exercise in pregnancy and on back care and pelvic floor early in pregnancy.

“Tidy's Physiotherapy E-Book” by Stuart Porter
from Tidy’s Physiotherapy E-Book
by Stuart Porter
Elsevier Health Sciences, 2008

All pregnant women should check with their physicians before engaging in any exercise program.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Physical activities that might result in falls or injuries to the abdominal area and exhaustive exercises such as contact sports, heavy weightlifting, or training and participating in competitive events are generally not recommended for pregnant women.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

If you want to stay in shape during pregnancy, you need to lift weights!

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

In addition, vigorous exercise during pregnancy in previously recreational exercisers had no negative effects on gestational age or birth weight (33).

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

The February 2001 issue of the American Journal of Obstetrics and Gynecology reports that moderate exercise helps women deliver healthy-weight babies; however, too little or too much exercise may increase the risk of low birth weights.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I try to stay active ���� I’m 28 weeks pregnant and I HATE MY PREGNANCY BODY I know I should be grateful and I am because so many females struggle to get pregnant or can’t at all before pregnancy I lost 98 pounds in a year and was kinda getting somewhere healthy with my mindset on my body and now being pregnant I gained so much weight that I cry all the time and am miserable I work out as often as I can and I clean my house and that’s a WORK OUT I just want my baby out and in my arms, so I can have my body back I am excited to be a mommy and to have a daughter!

  • I just found out that I’m pregnant, I’ve been walking a lot before I found out.. I’m 4 weeks now, can I continue walking just to not gain too much weight? Everyone stops me. And my morning sickness or any other symptoms haven’t kicked in yet.So I’m very confused..

  • You’re so cute! Also how do you not scratch up your wedding band? I have to take mine off at the gym because I chipped it a little one day while lifting weights:(

  • Thank you for the article. You are an inspiration to us all. Here’s a great way I found to fit to be pregnant. I hope it helps some others.: https://bit.ly/2HzGFT4

  • If you exercise while pregnant, after you give birth will you still gain a lot of weight? I have an eating disorder and I want to look the same as I do now.

  • you are so pretty & you motivate me to workout i wish we could be workout buddies im also 7 weeks pregnant. ���� with my 2nd babes.

  • Um, yeah, this isnt healthy. Why would you do this? Light exercise, sure. Lifting weight at full capacity shows that you do not value either your health or your babies.

  • I guess my main question would be when doing other exercises, do you still hold in your abs to support your low back? Or should you not do that while pregnant?

  • I missed you! �� one of the last videos of yours I watched was back in ‘18 I want to say before I gave birth to my daughter Elina. I’m now almost 6 months pregnant again with our son! Love your content and a believer of the Paleo approach ����

  • I love Your pregnancy belly ❤ I’m pregnant too (23 week) and still get my workouts. Obviusly I have better and worst days, but when i’m on gym I feel so much better.

  • Great video. I’m launching a FREE exercise and wellness programme called The Powerful Pregnancy. Our mission is to to empower women to be their strongest both physically and mentally during pregnancy. We’re looking for women who are 12-16 weeks pregnant (Oct 2019) to trial our online classes and give us feedback. If you’re interested, or would like more information contact Jane Wake via janewake.com/contact and subscribe to our YouTube Channel http://www.youtube.com/user/noodlemx?sub_confirmation=1

  • I was still lifting weights a week past my due date and I had people coming up to me to tell me I was going go into premature labor. ��

  • I love all the pregnancy videos! I’m currently getting to that ��37 week mark and I am active, just not in the gym anymore. A lot of walking and stretching. I regret that and wish I did more workouts during my pregnancy. I’m 5’2 and I did gain quite a bit, but it’ll be worth it and Ik what to do after.☺️ Your videos are inspiring and I’m like holy cow, I feel this pregnancy, a lot of sciatic pain & pressure. I feel limited and uncomfortable and I can just imagine how you feel in the tummy pushing that weight. Big huge props to you for staying in the gym and getting it done. I hope the rest of your pregnancy and labor is safe fun and blessed!����������

  • Hi Hanna It’s great that you stay active during pregnancy, it keep you healthy, I workout until the last day of being pregnant, I am 62 and have 4 girls. You also recuperate faster than anybody that didn’t workout during pregnancy. Good for you ��������

  • Milena, I’m just starting to get into eating healthy and going to the gym but it’s hard for me to know what to do once I’m at the gym. This video was great! Will you do one for arms day?

  • Hi I am regular gym goer and lift weights n train all muscles, I found that I am 4 weeks pregnant, what exercise should I avoidnow? can I lift heavy? or train abs?

  • Hi Carly, thank you for the content. Question: I was very fit before pregnancy (I’m a ballerina and was training crossfit too) but for a couple of reasons I decided not to continue training during my first trimester.Now that Im on my second trimester the doctor told me I could do anything I wanted and I feel more confident to resume training. Do you think I could slowly pick up training or these 3 months I stayed inactive (I was just walking which for me is close to nothing) would be like “im starting a new activity”? I feel like I lost a lot of muscle of course but I don’t feel like a beginner… What do you think?

  • Getting pregnant and childbirth are two of life’s greatest miracles. Most women, when asked the question, “What was the most memorable event in your life?” often cite pregnancy and childbirth.
    It’s like a gift from above. There is just no denying the powerful emotions that pregnancy and childbirth can create in parents.
    For more information click here

  • I wish the medical industry would focus on Body Fat percentage, instead of BMI. Following BMI is unrealistic for people who lift weights regularly.

  • I feel like women should stop being so obsessed with weight gain/weight loss, especially during pregnancy. Focus on growing your baby and nourishing your body. I’m a naturally very petit and thin woman and I enjoyed eating whatever I wanted, whenever I wanted while I was pregnant, and I didn’t focus on something so trivial and honestly superficial. It’s just so sad how this is all majority of people care about these days. I gained over 70 lbs while pregnant and I’m 7 months post partum and lost it all by not doing much. No regrets here, I actually enjoyed my life and didn’t hyper focus on trying to be skinny while pregnant.

  • First thing first, 10 out of 10 she already worked out before pregnancy. Don’t think you can get pregnant and run out and start
    Lifting weights and running. She is right she was not out trying so.ething new.

  • I started off at 19% body fat, muscular and eating right. But now that I’m pregnant I’m struggling to eat the foods I normally would. Nausea has been a big struggle. Like even seeing a skinless chicken breast makes me nauseous. I still eat lots of fruits and veggies but eating a lot lean protein from animals is hard for me.

  • Love you henna omg your an amazing woman so strong you motivated me now I know that you can workout while being pregnant �� for when I do plan to have another child I won’t have to worry thank you ❤️

  • I’m eating healthy, and walking a lot, but my body seems to gain too mugh weight than normal I’m in my 24week and I already have gained 10 kilos. I’m struggling so much because I don’t see myself much fatter I just have my belly, my legs and arms are pretty much the same witch is pretty weird. Anyone have any tips?

  • I am currently about 16 weeks pregnant with my first healthy pregnancy after a miscarriage 2 years ago when I was 21 years old. I regulary exercise, even when I wasn’t pregnant. I just hope exercise will keep my immunity healthy cause I really fear germs.

  • I couldn’t do anything on my first trimester, I Lost 7kg idk in lbs but its alot and exercising would have been absoluetly terrible. Now I’m on my second trimester 21 weeks (still had lot of nausea in the beginning of 2nd trimester) now I feel super tired but my body feels much better.

  • LOVED this!! I’ve been lifting for like 4-5 years now & when I was pregnant with my first, I’d get stopped ALLLL the time by people asking if I was being safe lol it’s so great seeing you doing these workouts & trying to educate other expecting mamas. I’m now pregnant with my second & really lacking motivation. I’d love to see some more workout vids if you are able to!! ��

  • Omg I used to go to crunch fitness!!!

    Btw: not supposed to do lay on your back, cuts off the baby’s blood flow supposedly. Doctors and personal trainers have informed me through my pregnancy.

  • Just found your channel and I love your faith based content!! �� How old were you when you and your husband got married and when you found out you were pregnant?

  • Hello Carly, do you recommend any online pre and natal course? I am a Physiotherapist and I’m interested in doing this course. Thanks

  • I’m 5 months now, and I would listen to other people telling me to not workout but I wanna pick back up what I used to do before I got pregnant ( calisthenics and running on treadmill, and lifting weights ) is it smart for me to do this? Or should I just do calisthenics and small weight lifting?

  • People view pregnancy as a handicap. Its nuts! I feel so much better and more energetic when I exercise in my pregnancy. I am 6 months now and hitting the gym still feels good. I lift about 40 lb now, I have really dialed it down.

  • What sizes did you get in the leggings and bra? Did you size up from what you would wear if you weren’t pregnant? Trying to figure out what size I should get!

  • I still kept doing crossfit until the end of my 2nd trimester. Now we are no longer able to afford the gym so I do home workouts instead. I still do cycle and sometimes long walks

  • I love his video. I was super active before and I’m active still being 22 weeks, I do it for my baby for my body and for a healthy labour. I think it’s so important to still be active. Of course I know what is too much compared to what I use to do but there’s still so much I can do. It’s funny when people criticize active pregnant women

  • Nutrient dense foods are the best during pregnancy. I always thought of nutrients and protein as the building blocks the baby needs for complete quality development. So you fill up on nutrient dense foods first before you eat anything else.

  • I worked out 6/7 days before I was pregnant and I’m 8 months now and still work out almost everyday. I absolutely love it and I have changed things for my pregnancy work out but I think I feels so good for my body to keep my strength to carry this baby. I’m glad to see more people showing how it’s so good to still stay active in fit during pregnancy. Your BEAUTIFUL btw!!

  • Hello Hanna, I have been watching you for motivation for about a year now and really love all your workouts. Im now pregnant and would love if you could put a playlist together of you working out while pregnant, im sure a lot of women would appreciate this as you inspire so many through all walks of life. Blessings beautiful mamma.

  • What if you didn’t exercise before baby?? Not hating just curious because unlike you I didn’t really exercise before but I still want to be somewhat prepared

  • Ok I’m 3 months pregnant and I was sick and exhausted for the whole pregnancy so far. It has held me back from exercising. So now I feel tired from the smallest activities. Would it be ok for me to pick up free weight exercises? Such as body weight. No added weight. I’m also pregnant with twins. Any help helps!! Thanks in advance!

  • You look great! I worked out in the gym till 35 weeks! Then I had to just take walks and naps because I was just ready to deliver! Haha I highly suggest using a belly wrap afterwards! My waist went right back! Even though I still have about 15-20 pounds to lose it still helped and I have no DR! 3 months PP and I’m definitely getting back at it! Great video! Xoxox

  • I’m not pregnant but even i want to try those exercise myself. You look amazing. I cannot wait to see your routine with the baby. So excited!!!

  • I made a huge mistake a d stopped working out completely when I found I was pregnant, I felt too sick. But i wanna start again, but I’m super weak and loss my muscle, what do I do?:(

  • I used to cycling 30mnt everyday before pregnant. In my first trimester i still hit my RPM and everyone be like “don’t do exercise” etc and i stop exercise and my body feel sick really like tired everytime i woke up, my feet hurt even tho i sleep all the time. And i try to hit my RPM again in my 24th weeks, and ALL THE PAIN IN MY BODY WAS GONE! Thank god exercise and being active remove all the pregnancy problem (i think), and now i’m 30weeks swim 1hr 2 times a week and still cycling 30mnt/day. No swolen body, no nausea. Just drink water and eat healthy

  • Thank you! So many resources just tLk about how to start a program but I workout 6-7 days a week already! I just need to know if I can jump. I want to workout tomorrow.

  • I loved this! I am on my fourth pregnancy, 16 weeks now. Eating healthy, and treats in moderation, so so important! I think its great to encourage women to keep up healthy eating habits as they are able. I once heard someone say that during pregnancy is when we should be eating our very best.:) good luck everyone!

  • I haven’t been exercising for a while now, let’s say, 8 months? I am in 7th week and really really want to start some exercise to stay fit and not to gain way too weight. I also just started to work from home so that’s not helping much. Is there any types of exercise recommended for me? I was thinking about yoga but I find it super boring so not sure about that.

  • Hi mom’s if you want to know facts on how to stay fit and secrets on being fit while being pregnant go to this site ☺️❤️


  • Hanna Jesus………..I don’t know why but I feel like ballin every time I see you. Awesome beautiful thing bringing a child onto the earth ��. I just found out my little baby brother is about to be a dad so hopefully God willing the Lord will send me a woman as fine as you so I can finally be a daddy. Gotta be picky so my kids don’t end up looking hideous. God Bless you mamma and your family as well. Peace love all that good stuff!

  • “Working out pregnant” “no excuses?” You mean no excuses for not showing ur ass? ur addicted to it admit it. Pregnancy is all about baby so set ur values right u attantion…!

  • If I ever worked out in my third trimester my baby would probably just fall out, I could’ve get away with it my first pregnancy but not the other two. Anyway you look great and are an inspiration, maybe I’ll try harder if I ever get to baby nr.4:)

  • I honestly really love Hanna, she’s the reason that I have confidence to go to the gym. Not even my own boyfriend (he is a fitness trainer) could convince me. I respect you from the bottom of my heart!

  • I did buy the fabletics legging and i do love them. Im not pregnant tho lol their prices are good bc workout clothes can be expensive and i cant be spending that much money on that

  • As a mom who lifted her entire pregnancy, (and as an older mom 36 when I gave birth) I can agree with you that you feel so much better while in the gym or working out. It makes delivery and recovery faster and it helps the baby get and be strong!

  • Hanna dear you look amazing with this lovely belly. I’m so proud of you as a woman and definitely inspired by you ����
    wish you all the best
    Kisses from Israel ��

  • How is wearing size small comfy? I was size small. But started showing early like you. Like I clearly had a belly around 10 weeks and I couldn’t wear my size small it felt like it was crushing my belly. Without maternity right now I’m wearing med. and I’m 15 weeks even though it’s a tiny baggy in the thighs