Resistance Training During Pregnancy

Resistance training during pregnancy is a great way to maintain muscle strength, tone and endurance and correct any postural changes that are occurring during this time.

What is Resistance Training?

Resistance training refers to any exercise where your own body weight, or an external weight/resistance, is added for additional physical exertion. The benefit of resistance training is that it will help you maintain muscle endurance and strength which is key during pregnancy, birth and post birth. Examples of esistance training include:

• Squats
• Lunges
• Push Ups
• Chin Ups
• Step Ups
• Shoulder Press
• Bicep Curls
• Tricep Dips

When participating in resistance training, you can use your own body weight, machine based weights, cables, free weights or therobands; pretty much anything that adds additional resistance. Always start with your own body weight before progressing to additional resistance/weights. After the first trimester it is recommended that machine based weights, body weight and therobands are used over free weights, as your body’s centre of gravity will be changing & your joints will become increasingly less stable. As with all forms of exercise during pregnancy, it is recommended you gain a Doctor’s clearance prior to embarking on any physical activity. This is a must if you are not used to exercising or have not participated in any physical activity for some time. Remember, pregnancy is not a time to make strength and fitness gains, it is a time to assure your strength and fitness to ensure you have a healthy pregnancy.

Written by Annette Buckley, Springday Writer.

Back to Pregnancy & New Mums

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