Being a mom requires a lot of lifting, and I’m not talking about dumbbells. From carrying your kids, groceries, car seats, strollers, and bumping a baby to being pregnant, being a mom requires a strong body.
In years past expectant mothers were instructed to de-burden and not lift anything heavy during pregnancy, but that train of thought is now being reversed. Unless there is a medical condition that necessitates lifting, expectant mothers and new mothers alike benefit from pumping iron not only physically, but also mentally and emotionally.
With that said, if you want to get pregnant, are currently with a baby, or are already a mom, now is the perfect time to strengthen your body and mind from head to toe with vigorous weightlifting.
(Always consult your doctor/OBGYN before starting an exercise program; especially when pregnant or if you’ve recently had a C-section.)
Here’s how to determine if lifting weights during pregnancy is right for you.
“Especially during pregnancy, there’s a collective cultural concern about weightlifting, that it can harm the health of the baby,” says Rachel Trotta, who specializes in women’s fitness, prenatal and postpartum. , and is a NASM-certified personal trainer specializing in nutrition. Thankfully, it’s quite the opposite.
“In pregnancy, the two best metrics we can use to assess the appropriateness of exercise are the mother’s fitness level at the beginning of pregnancy, and the health of the mother and baby at the current stage of pregnancy,” Trotta says. . .
Simply put, if you had a consistent weightlifting routine before pregnancy, and you’ve been passing your doctor’s appointments with flying colors, “you should gradually lose weight as your pregnancy progresses.” Will need to reduce but can continue to exercise relatively consistently. High level of difficulty,” says Trota.
This will strengthen not only your current body but also your postpartum self.
On the other hand, “If a woman wasn’t gaining weight before pregnancy or is having a high-risk pregnancy, that’s not the right time to start the nine-month window,” explains Trotta.
Keep in mind, “If a healthy, experienced, pregnant weightlifter can effectively manage intra-abdominal pressure during heavy lifting (ie, don’t use the Valsalva maneuver—a lifting technique in which you Hold your breath during the lift to create more stability around your spine), there’s no pelvic reason to stop weightlifting during pregnancy, especially if the weight comes off gradually,” Trota says. say
Good news for moms who love to lift!
Lifting weights during pregnancy will set you up for success.
We all know how it feels after a good lifting session: full, in a good mood, and ready to tackle the day. However, lifting weights takes the body out of strength and increases “feel good” hormones like serotonin. “Weightlifting is incredibly beneficial for a woman during pregnancy on mood, endocrine health, endurance, balance, and sheer strength,” says Trotta.
“I remember when I was pregnant how incredibly heavy my ‘trakana’ became – it was a 30-pound slam ball strapped to the front of my body. Every activity, even getting off the floor, was harder. was happening,” she recalls.
“The benefits of continuing to do squats, split squats, and deadlifts, even when the weights were lighter, were too great for my sense of self-efficacy. I never had trouble tying my shoes, shaving my legs, or getting off the floor. didn’t happen, and it was empowering,” she says.
So, for those days when you don’t feel like lifting weights, keep in mind how much stronger you’ll be in the long run if you do.
Benefits of weightlifting for the high demands of being a new mom after pregnancy
There’s a reason moms are called superheroes. “Once the baby is on the ground, new moms are often blindsided by the physical demands of new motherhood—carrying an eight-pound baby can be surprisingly tiring, and putting their baby on the floor or in a crib is incredibly tiring. “Repetitive things like lifting can put stress on your back, shoulders, and hips,” explains Trotta.
This is a solid reason why getting strong before pregnancy can help take the strain off your body during pregnancy and help with overuse injuries.
“Strengthening is an important benefit for new parenthood, reducing aches and pains and making things like rocking or bouncing your baby to sleep easier,” Trotta says.
This does not mean that you will be gaining weight the day after giving birth. Your body needs adequate time to rest and recover. both physically and mentally.
Embrace balance as you recover postpartum.
Sometimes resting isn’t the easiest thing for a new mom to do, but it’s essential for proper healing and a strong body in the long run. “After pregnancy, we have to strike a balance with recovery in mind. It’s not just tears and stitches – it’s also the complex, slow remodeling of your core and pelvic floor.’ And it’s for women who have consistently lifted pre-pregnancy and built a strong body for themselves, says Trotta.
“Even for a woman who had lifted weights before. [and during] During pregnancy, it’s wise to spend the first few months doing walking, breathing exercises, mobility work, and strengthening strategies,” says Trota, encouraging new moms not to jump the gun after giving birth. In time, by taking care of your body and consulting a postpartum specialist, you’ll be back to your old routine before you know it.
“Build a strong comeback base,” instructs Tratta.
“Exercises like pull-ups, cat-cow, and bird-dog can make postpartum feel much harder if done with proper form and breathing,” Trotta says. (See this single-leg exercise article, which will guide you through this area as Trata provides step-by-step instructions.)
You may be itching to get up, but it’s important to wait until about six weeks postpartum
If you’re an experienced lifter, just starting out, or just itching to get into weightlifting, it’s best to wait at least six weeks after giving birth to introduce weightlifting.
“While it takes about four to 12 months (and patience) for the pelvic floor muscles to fully recover and return to (approximately) pre-pregnancy dimensions, most post Part-time weightlifters find that starting with moderate loads is challenging and satisfying. Interval,” says Trotta. She continues: “Reintroducing the compound
Movements like deadlifts, hip thrusts, squats, and single leg work will pay dividends quickly in improving strength and quality of life.
Let’s talk post-baby exercise.
Note that some exercises can put pressure on your pelvic floor (a very sensitive area that requires slow and responsible strengthening) if performed incorrectly. But “exercises like squats and deadlifts can actually improve pelvic floor strength if performed with good technique and breathing,” Trotta says. “Deadlifting with good breathing and pelvic floor contraction (followed by full pelvic release), or front squatting with good posture and breathing, is beneficial for the pelvic floor, not harmful.”
However, getting stronger (carefully) may require different techniques than you’re used to. “It’s important to note that doing strength training exercises with breathing, control, and self-awareness is different than weightlifting in a high-intensity, competitive fitness class,” Trotta says.
Listening to your body while strengthening your pelvic floor requires you to be in tune with your body like never before. “Promoting pelvic floor health while lifting heavy means listening to your body, being smart about exercise selection, and gradually increasing intensity in the fourth trimester and beyond,” Trotta says.
Plus, “It’s easy to navigate your way through childcare as a new parent, and it doesn’t necessarily get easier as your child grows,” Trotta adds. “An empowering hobby like weightlifting, where you can enjoy the release of endorphins, the satisfaction of growth, and the connection to an identity outside of parenthood, is incredibly healthy for new moms.”
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