Pumpin' With a Baby Bump
You don't have to worry lifting weights while pregnant according to new research from the University of Georgia.
Doctors have been hesitant to endorse strength training during pregnancy for years due to the lack of research proving that strength training is safe and healthy for pregnant women. One of the primary concerns for doctors is the increase in the hormone relaxin during pregnancy. This hormone relaxes the body's connective tissue as the woman prepares for childbirth, making doctors question whether pregnant women could be more susceptible to musculoskeletal injury while strength training.
Luckily, new research from the University of Georgia puts some of those fears to rest. Even if you've never lifted weights before, most pregnant women can feel good about starting a strength training routine without worrying about injury
The Research and Results
Researchers led by Patrick O'Connor from the University of Georgia's kinesiology department recruited 32 previously untrained pregnant women to participate in a 12-week low-to-moderate intensity strength training program. Each week the women performed a series of six exercises known for their association with decreased back pain. After a total of 618 exercise sessions, or approximately two sessions per woman, per week, none of the women experienced musculoskeletal injuries, and they all experienced strength gains. Some of the interesting statistics included:
- The average strength gain over the 12 week period was 36 percent on each exercise performed
- On only 13 separate occasions during the 618 exercise sessions (2 percent of all exercise sessions), women reported potentially problematic symptoms including pelvic pain, dizziness and headache - dizziness symptoms were considered the most concerning
- Problematic symptoms decreased over time as the women learned to breathe properly while lifting weights
- Blood pressure did not increase or decrease due to strength training
The Takeaway
Based on the results of the study, researchers concluded that not only are pregnant women unlikely to suffer injury during pregnancy, they can also gain substantial strength. Strength gains have the potential to ease the symptoms of pregnancy and childbirth, and may even help reduce back pain.
Researchers were still hesitant to give a green light to all pregnant women. They approached their results cautiously, suggesting that healthy women carrying a low-risk pregnancy could incorporate a low-to-moderate intensity strength training routine without worry; however, they did not extend their suggestion to higher risk pregnancies.
Here's the thing - we all know that strength training carries with it a number of benefits, and these benefits apply to pregnant women as well. If you've been looking at your low-risk pregnancy as an excuse to skip the weights, you may want to rethink your position stand. Just to stay safe, enlist the help of a qualified personal trainer to walk you through a simple routine, making sure you use proper form and breathing technique.
