Lifting for Two: Prenatal Strength Training Workout

January 8, 2016

I have been lifting during pregnancy since day one of my pregnancy. I am actually lifting more during this pregnancy than my last! Why? Becuase I love it. I do not think that pregnancy is an excuse to stop doing what is good for your body. You do not have to put your body on autopilot for 40 weeks and let yourself go, ladies.

What most women do not realize is that lifting weights during pregnancy is completely safe-if you are careful. Yeah, yeah, I know the doctor says to not lift anything “too heavy” and, over the years, this has caused many pregnant ladies to become couch potatoes, but the truth it, if you feel good doing it, it is probably good for you. Always listen to your body, start small, and go SLOW. Learn to master the moves without weights so that you can do them properly to avoid injury when you start using them. Now, if you have never lifted a weight in your whole entire lift, pregnancy is not the time to start. But if your body is used to a little strength training-go for it!

However, I will say that lifting weights is not for everyone and as you progress further into pregnancy, you risk possibly falling, dropping a weight, or hurting yourself since the pregnancy hormone, Relaxin, tends to make us a little bit clumsier than usual. So, as said before, start small and go slow. If you hurt-STOP! If something does not feel right-STOP. Aren’t sure if you are doing it right-STOP! Listen to your body.

I am currently halfway through my prenatal home workout program which will be available and ready for purchase in March. But in the meantime, I wanted to put together a small strength training workout for my expecting ladies out there. However, this workout is perfect for anyone-regardless if you are pregnant or not! You can do this at the gym if you do not own any equipment, though I highly encourage you to invest in some basic items for the home.


Lifting for Two: Prenatal Strength Training Workout

Level: Beginner to Moderate

Duration: 20 minutes

Equipment needed: Dumbbells & Barbells

Dumbbell Side Bends

Grasp dumbbell with arm straight to side.
Bend waist to opposite side of dumbbell until slight stretch is felt. Lower to opposite side, same distance and repeat. Continue with opposite side.



Alternating Dumbbell Curls

Position two dumbbells to sides, palms facing in, arms straight.
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.


Barbell Lunges

Grab bar from floor or dismount bar from rack. From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides.
Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.


Dumbbell Tricep Extension

Position one dumbbell over head with both hands under inner plate (heart shaped grip).
With elbows over head, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.



Barbell Squats

From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.


Here is a video demonstrating the whole routine! 




PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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