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Step 1
Talk to your doctor before you lift weights during pregnancy. If you're in good health and an experienced exerciser, it's generally safe to continue your exercise regimen with a few adjustments. Inexperienced exercisers or those with fragile health should ease slowly into exercise and avoid lifting weights during pregnancy.
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Step 2
Stretch your muscles before you begin to lift weights. During pregnancy, ligaments and joints are more elastic and vulnerable to injury.
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Step 3
Choose weights that are equal to or less than the amount of weight you lifted before pregnancy. You lift weights during pregnancy to maintain your health, not to build muscle mass. If you exhale hard while you lift weights, you are overexerting yourself and should rest.
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Step 4
Pay attention to your center of gravity. Pregnancy lowers the center of gravity and shifts your balance. Alter techniques while you lift weights to encourage better balance. Change your stance while performing standing weight lifting exercises and sit when the focus is on your upper body.
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Step 5
Lift weights to concentrate on the upper body and your abdominals. Improvements in these parts of your body assist you during labor and delivery. Perform weighted hip extensions, upright rows, biceps curls and triceps presses to maintain the upper body and hips.
