Safe Resistance Training during Pregnancy
Many women wonder, is it safe to do resistance training during pregnancy?
Unless instructed otherwise by your physician, there are many positive benefits to continuing a regular exercise program during pregnancy. Resistance training can continue to be safely incorporated into a workout routine with several key benefits outlined below:
1. Enhanced weight management
Continuing a weight training program can make sure you gain a healthy amount of weight during your pregnancy and help you avoid post partum weight retention that can lead to increased risk for various diseases, including breast cancer.
2. Reduced risk of pregnancy-associated disorders
Compared to inactive controls, women who exercise during pregnancy show up to a 59% reduction in risk of gestational diabetes (GDM). And among those women who do have GDM, resistance training can lower the need for insulin therapy during pregnancy. Preeclampsia can occur during pregnancy and includes increases in maternal blood pressure, proteinuria, and swelling. Research suggests a regimented exercise program may prevent this disorder.
3. Better body image and psychological health
Exercise releases feel-good endorphins that help promote better self-esteem, especially important as your body changes during pregnancy.
4. Improved fetal development with easier labor
Despite myths to the contrary, resistance exercise can help improve fetal development by improving placental function, which increases fetal nourishment. Studies demonstrate that women who perform resistance exercises have a shorter labor and lower risk of operative delivery (versus natural delivery).
Taken together, there are many compelling reasons to resistance train during pregnancy. Call Fitness Matters today to get started on your customized resistance training program, and you’re on your way to a healthy pregnancy!
*Reference: Schoenfeld, B. Resistance Training during Pregnancy: Safe and Effective Program Design. Strength and Conditioning Journal 33: 67-75, 2011.
