Lifting Weights During Pregnancy: Is It Safe?
Pregnant and love lifting weights? Great news! A recent study found that heavy resistance training during pregnancy can be safe for experienced lifters. Women who continued to lift at least 80% of their one-rep max experienced low rates of pregnancy complications, and those who kept training saw fewer delivery issues. There was no risk associated with urinary incontinence or pelvic organ prolapse in those who continued to lift heavy, contrary to popular belief that lifting heavy can cause these issues.
One of the other major takeaways from this study was the impact of heavy lifting on mental health. There were substantially lower rates of postpartum depression (PPD) in those who continued to engage in heavy lifting (7% PPD) versus general population estimates (14% PPD). The direct correlation requires further research, but this is exciting news!
Weightlifting CAN be safe during pregnancy with proper form and technique.
Consult your physician before engaging in heavy resistance training during pregnancy for safety.
The study followed 679 women who lifted weights throughout their pregnancy. The majority of participants were involved in high-intensity training, such as CrossFit and Olympic lifting. Many women reported minimal complications during pregnancy and delivery.
One of the key takeaways was that women who continued their usual training routine until delivery had fewer pregnancy and delivery complications compared to those who reduced or stopped training. There were no increases in urinary incontinence or pelvic organ prolapse in those who continued lifting heavy weights through pregnancy.
Olympic lifting, which often gets a bad rap during pregnancy due to concerns about injury, was not linked to any increased complications. Proper technique and experience were critical factors in avoiding injuries. Those who kept lifting through pregnancy returned to their training routines faster postpartum, which could contribute to better physical and mental recovery.
If you're already an experienced lifter and have been wondering whether to continue strength training during pregnancy, this study provides some encouraging evidence. As always, it’s essential to consult with your healthcare provider and listen to your body. But for many women, staying active and strong during pregnancy may offer both physical and mental benefits.
Stay strong, mamas! 💪
REFERENCE:
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;34(2):405-411.
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