Can I Lift Weights at 5 Weeks Pregnant? Benefits, Risks and Tips


Weightlifting during pregnancy is a controversial topic. Some women believe that it is unsafe to engage in such activities, while others feel that it is important to stay physically active during pregnancy. In this article, we’ll examine this issue more closely, discussing the pros and cons of weightlifting while pregnant, and offering some helpful tips for women who want to stay active and healthy during this exciting time.

Personal Story

Meet Sarah, a young woman who continued weightlifting during her pregnancy. She found that it helped her maintain her energy levels and build strength that would benefit her pregnancy and labor experience. At 5 weeks pregnant, she had to make some modifications to her strength routine including lower weights and volume as she was becoming winded sooner than her usual routine.

Benefits of Weightlifting During Pregnancy

Women who engage in physical activity during pregnancy tend to have shorter labor times, less discomfort overall, and fewer health complications. Weightlifting, in particular, can help improve posture, build endurance, and increase strength. This can be helpful during labor and post-birth recovery. Also, the increased blood flow from exercise can help to promote a healthy environment for the baby’s development.

Medical Expert Interview

According to Dr. Jane, an obstetrician, “Women who are pregnant can and should exercise, but they have to take it slow and stay within the boundaries of their ability.”, stressing the importance that any pregnancy exercise routine requires approval by the patient’s doctor to determine and track appropriate limitations.

Tips for Weightlifting During Pregnancy

It’s important to note that pregnant women are advised to lift lots of weight with caution. Some tips to consider when lifting weights during pregnancy include avoiding exercises that place pressure on the abdominal area like crunches. Also, be careful with any extreme high-impact motions like jumping. Finally, it’s important to focus on low-rep, high-weight sets, and to work under the supervision of a qualified trainer or coach trained in prenatal strength-training.

Sample Workout Plan

Here’s an example workout that a woman at 5 weeks could perform:

  • Squats – 2 sets of 8 reps
  • Bicep curls – 2 sets of 10 reps
  • Seated rows – 2 sets of 10 reps
  • Lateral raises – 2 sets of 10 reps
  • Push-ups – 2 sets of 10 reps
  • Modified side plank – 2 sets of 30 seconds per side

As she progresses through pregnancy she may need to modify the plan – removing floor exercises, decreasing weight, reducing intensity and being sure to breathe through movements instead of straining.

Risks of Lifting Too Much Weight

The risk that comes with heavy lifting during pregnancy is due to the amount of physical effort that it requires. When done properly and with expert supervision, resistance training can be an appropriate and safe activity during pregnancy. However, for most women, engaging in high-impact activities like weightlifting poses an increased risk. Lifting too much weight at once can cause discomfort or strain injuries, stress the muscles and joints. Pregnant women should always check with their doctor or healthcare professional before engaging in any exercise routine, even if they have done so before their pregnancy.


We’ve covered a lot of ground on weightlifting during pregnancy, from the importance of staying active during this time, to the dangers of pushing yourself too hard. If you’re interested in continuing to lift weights during pregnancy, be sure to consult with a qualified trainer or coach to help you maintain your progress and avoid any unnecessary risks. Your doctor can also give you some essential advice on avoiding dangerous movements and optimizing your workout.

Webben Editor

Hello! I'm Webben, your guide to intriguing insights about our diverse world. I strive to share knowledge, ignite curiosity, and promote understanding across various fields. Join me on this enlightening journey as we explore and grow together.

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