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Liz’s friend Holly lifted weights through both of her pregnancies. Although

she had to adapt her routine to avoid machines that she had trouble getting

in and out of, she maintained her strength throughout the nine months. The

combination of her buff arms and big belly was an inspiration to other preg-

nant women.

Lifting weights during pregnancy not only keeps you looking terrific but helps

cut down on general aches and pains and may even counteract some of the

shoulder and back pain that can be caused by enlarged breasts and a growing

uterus. Everyday activities won’t take as great a toll, and when the big day

comes, you’ll have more strength to pick up your new bundle of joy (not to

mention the diaper bag, stroller, car seat, bottles, and toys that you’ll be lug-

ging around).

You do need to adapt your weight-training program to your ever-changing

body. You may prefer machines to free weights, because they offer more

support and require less balance. Of course, some machines won’t fit you

anymore. When you’re seven months pregnant, you can’t exactly lie on your

stomach and do hamstring curls. A couple of equipment manufacturers have

taken care of this problem by designing a hamstring-curl machine that you

use on your side. But most gyms don’t have special pregnancy equipment, so

ask a trainer to show you more-practical alternatives to your regular routine.

Many gyms have standing or seated hamstring machines.

Give special attention to the muscles that are bearing the brunt of your tem-

porary burden, such as those in your knees, ankles, and lower back. But if

any exercise starts to feel uncomfortable, stop doing it. Any time that you feel

dizziness, nausea, or a pulling in your abdomen, hips, pelvis, or elsewhere,

choose a different exercise.

When you’re pregnant, your goals in the weight room should change. Don’t

focus on sculpting your muscles or setting a personal best in the bench

press. Instead, aim to maintain your strength and enjoy the movement. Your

last few repetitions of each set should be somewhat challenging, but they

shouldn’t require all-out oomph. Expect to reduce the amount of weight you

lift toward the end of your pregnancy, when you may have less energy.

Breathe steadily and pay close attention to your form. Don’t grip the handles

too hard — gripping too hard raises your blood pressure, which shoots up

anyway when you exercise.

Monitoring Your Prenatal

Workout Routine

Until 1994, the American College of Obstetricians and Gynecologists (ACOG)

insisted that a pregnant woman should not let her heart rate exceed 140

Chapter 21: Fit Pregnancy: Exercising for Two 335