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Mama's Got Biceps
Building Muscle with Strength Training
By Catherine Cram, MS
Weight training with machines, free weights or resistance bands is a great way to build muscle strength and create a more toned body. Although many women include strength training in their fitness workouts, once they become pregnant, many often discontinue their training because of fears that it may be harmful.
Contrary to past concerns, strength training done properly is a safe and effective way to provide the muscular strength needed to compensate for posture adjustments and weight gain and help prepare the body for all the lifting involved with childcare. Strength training during pregnancy for women with non-complicated pregnancies poses very little risk to the fetus or the mother as long as these general guidelines are followed:
- Avoid any lifting while lying on the back after the first trimester (such as during a bench press).
- Weight training can be done two to three times a week with a rest day between sessions to allow muscles to recover.
- One set of 10 to 12 repetitions is sufficient to gain strength.
- Monitor your exercise technique by watching your form in a mirror to avoid improper lifting.
- Use your breathing to enhance strength training. Exhale as you lift; inhale as you return to start position.
- If a particular exercise produces pain or discomfort, it should be discontinued. If pain persists, the client should consult with her health care provider.
- Always consult with your health care provider before starting any exercise program during pregnancy.
Resistance Bands
Resistance bands provide a safe and inexpensive alternative to weights and equipment. You can purchase inexpensive bands at fitness equipment stores.