Most pregnant women, except those who have complications or are on bed rest or pelvic rest, can continue light to moderate lifting throughout pregnancy within safe limits. Pregnant women should avoid doing too much lifting, especially if they already have aches and pains from pregnancy, and take care not to overexert themselves. Women should always see their health care providers, such as obstetricians and midwives, for advice appropriate to their specific situations.
Types
Women may do many kinds of lifting during pregnancy, including picking up small children, hauling groceries, moving boxes and lifting weights for fitness. Many pregnant women find everyday lifting, such as taking care of toddlers, practically unavoidable. Women who have regular lifting routines should use caution when continuing these activities. Women who have restrictions on lifting should consider all the types of lifting they need to avoid, even those that seem natural or routine.
Expert Insight
Although there is no set weight limit for lifting, most experts agree that pregnant women should avoid heavy lifting. Women who were used to lifting weights before pregnancy can often continue lifting at lower weights. Those who are new to weight lifting should be especially careful. Fitness expert Tracey Mallett recommends that pregnant women who are continuing a weight lifting routine during pregnancy use lighter weights, about half of what was previously used, and do a few extra repetitions.
Considerations
Many experts recommend avoiding free weights during pregnancy, since these can cause injury if dropped. Instead, resistance bands can be a safer alternative. By the second trimester, women should avoid lifting weights while lying on their backs, since this can compress major blood vessels. They may want to sit down rather than standing to avoid changes in blood pressure that may cause dizziness.
Benefits
Light to moderate lifting, such as a gentle but regular weight lifting routine, can increase muscle tone and strength. This can ease labor and delivery, and help a women return to her pre-pregnancy weight afterwards. Women who already have fitness routines, such as weight lifting or bowling, often enjoy continuing these activities during pregnancy to help them relax.
Warning
Pregnant women should always check with their health care professional before beginning or continuing any lifting activities. Women who are on bed or pelvic rest, or have signs of bleeding or placenta previa, should not do any lifting except as recommended by a doctor. Pregnancy can cause ligaments to loosen, resulting in decreased joint stability. Weight changes can also make it more difficult for pregnant women to maintain their balance. Pregnant women should take care not to become overheated or exhausted during lifting.
