The Weight Limit for Dumbbells in Pregnancy

A few decades ago, strength training during pregnancy would've been frowned upon, but now professionals know that regular strength training can greatly benefit you and your baby. How much weight you lift during pregnancy ultimately depends on your fitness level before becoming pregnant. If you regularly strength trained before pregnancy, it is generally safe to continue doing so; if you didn't previously lift weights, pregnancy is not a good time to begin a weight training routine.

  1. Weight Recommendations for Basic Dumbbell Exercises

    • When you're pregnant, you should always avoid lifting weights so heavy that you're forced to hold your breath. This decreases the oxygen supply to your baby and can increase the risk of your placenta separating from the uterine wall. During the first trimester, you can usually continue using the same weights you used before your pregnancy. As your pregnancy advances into the second and third trimesters, registered nurse Bonnie Berk, author of "Motherwell Maternity Fitness Plan," suggests reducing the weight you lift and increasing the repetitions. She recommends using weights light enough to perform 15 to 20 repetitions.

    Weight Recommendations for Dumbbell Olympic Lift Exercises

    • Power exercises and Olympic lifts such as clean and jerks and snatches can still be performed during pregnancy. However, once you reach the second trimester Andrea Nitz, a CrossFit trainer and owner of CrossFit Mom, advises lowering your weights by 25 to 35 percent. Keep in mind that the increased laxity of your joints during pregnancy can make you more vulnerable to injury, so take special caution when performing these power movements.

    Before and After Your Dumbbell Workout

    • Begin each dumbbell workout with a five- to 10-minute warmup of light-intensity exercise such as walking to prepare your body for more intense activity.
      End each prenatal strength-training workout with a cool down lasting at least five minutes. Light-intensity exercise, such as walking or biking, and stretching will allow your body to return to resting conditions, prevent blood pooling and distribute oxygen and nutrients to your working muscles and connective tissues. Stretch all of the major muscles targeted during your workout, holding each stretch for at least 30 seconds.

    Workout Tips

    • There are a few things to keep in mind while using dumbbells when you're pregnant. First off, chat with your OB or midwife to confirm that it is safe for you to continue weight training throughout your pregnancy. Avoid doing dumbbell exercises, such as the chest press, while lying flat on your back after your first trimester. This can cause a decrease in blood supply to your baby. Use slow, controlled movements and allow for plenty of rest between exercises to keep the intensity of your workout down.