Delhi cop lifts 145 kg in contest while being 7 months pregnant: Is weightlifting safe for pregnant women?

“Such questions arise because people do not see pregnancy for what it is, a healthy state of the woman. It is not an illness. The only guardrail for physical activity is following the line of safety, avoidance in case of complications and training under medical supervision. Somebody who has been doing lifts and workout routines regularly has a conditioned body and can continue her training under medical supervision, provided there are no complications. But for women who have had a sedentary life, we wouldn’t recommend any activity that they aren’t used to. Always, go with the flow of the patient’s existing capabilities in a normal pregnancy. For this group, I would start with walking, breathing, some stretching exercises, yoga and the brisk walking,” says Dr Vaishali Joshi, consultant obstetrician and gynaecologist, Kokilaben Dhirubhai Ambani Hospital, Mumbai.

Since each pregnancy is unique, the physical activity regime has to be customised even in cases of healthy pregnancies, according to Dr Asha Dalal, director, Obstetrics & Gynaecology, Sir HN Reliance Foundation Hospital, Mumbai.

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What about strength training and weight lifting during pregnancy?

Both gynaecologists say that this is recommended only after clearance from the doctor and in the absence of contraindications. “During pregnancy, the body produces a hormone called relaxin, which softens and relaxes the ligaments in the pelvis and widens the cervix. This often makes the pregnant woman prone to falls and injuries. Unguided activity could induce pre-term labour and even lead to low birthweight babies,” says Dr Dalal. But in an all-clear scenario, strength training can decrease the rate of gestational diabetes, blood pressure, edema and even chances of a caesarean birth. “It strengthens your pelvic floor, which helps in smooth delivery when you need to work your muscles for pushing. It helps in controlling urinary incontinence, eases constipation, manages blood sugar and weight, reduces your back pain, improves your cardiovascular health, sleep quality and prevents bone density loss. You can do at least 150 minutes of moderate intensity workout every week,” says Dr Dalal.

If you maintain good posture and body alignment during strength training, then it helps the baby sit in a position that allows for an easier labour and childbirth experience. A would-be mother will find it easier to carry extra weight in her breast and uterus rather comfortably. “The best is to pace strength training twice or thrice a week with normal aerobic exercises,” says Dr Dalal.

What should a pregnant mother watch out for while weight lifting?

Dr Joshi says any woman who has been used to this routine can continue doing it but with lesser intensity than when she was doing it before. She could probably use 70% of her previous maximum weight and focus on more repetitions. “During pregnancy the centre of gravity shifts forward and the curvature of the back gets impacted. So women have to train themselves to not hurt the foetus as the baby bump comes in the way. The sudden jerks during weightlifting may lead to a temporary blood pressure spike, which women have to watch out for. Dumbbells are fine but bench press is not advised to one who has not done it before,” she says.

Dr Dalal says it is better to be cautious till the first five months, when the placenta is stabilising. “Weightlifting should be avoided by anybody with a low-lying placenta, a previous history of miscarriage and hypertension,” she suggests.