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Step 1
Check with your OB/GYN. Most women will get the green light to exercise and strength train, but your doctor should make the final call.
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Step 2
If you have been strength training pre-pregnancy, prepare to modify your routine. Even experienced weightlifters should be cautious with free weights, which could fall and injure your abdomen. Weight machines are a safer alternative.
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Step 3
A proper warm-up and cool-down will prepare your muscles for a strength workout. Do at least 10 minutes of cardio work before your workout and 5 minutes afterward.
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Step 4
If you are more than 12 weeks pregnant, avoid weight training (or any other exercise) while lying flat on your back.
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Step 5
To determine the number of repetitions, a general rule is to cut your typical weight in half and double your reps. If your pre-pregnancy bicep curls were 10 lbs. of 8 to 12 reps, try 5 lbs. of 15 to 20 reps. Beginners should try one set of 10 to 12 repetitions, 2 to 3 times a week.
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Step 6
Squats and lunges are excellent for strengthening the leg muscles. For a proper squat, bend like you are going to sit in a chair. When you hit a 90-degree angle, stand up again. With lunges, dip one knee down toward the floor, making sure not to extend your knee past your foot. Avoid walking lunges and sit-ups.
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Step 7
Make sure you are breathing evenly. Be extra aware of your form. If possible, watch yourself in a mirror to check body alignment.
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Step 8
Rest 1 to 2 days in between strength training sessions.
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Step 9
To keep things interesting and to help strengthen a balance of muscle groups, use a variety of equipment such as resistance bands, a stability ball or your own body weight.
