Samantha Ruth Prabhu recently gave her followers a glimpse of her strength training during pregnancy, sparking interest in whether lifting weights and doing resistance exercises are safe for expecting mothers. ]
The actor also added a disclaimer with the video, making it clear that other pregnant women should not copy her workout routine and should consult their doctor before exercising during pregnancy.
The question is important because pregnancy does not necessarily mean giving up physical activity. In fact, for women with an uncomplicated pregnancy, staying physically active can offer several benefits.
However, pregnancy brings significant physical changes, and the type, intensity and duration of exercise may need to change as the pregnancy progresses.
So, can pregnant women do strength training? According to Dr Anjana Singh, Director, Obstetrics and Gynaecology, Fortis Hospital, Noida, strength training can generally be safe and beneficial during an uncomplicated pregnancy when it is appropriately modified.
STRENGTH TRAINING CAN BE BENEFICIAL DURING PREGNANCY
Dr Anjana Singh says strength training can help expecting mothers maintain muscle strength during pregnancy.
“ In an uncomplicated pregnancy, strength training is generally safe and beneficial when appropriately modified,” she says.
Pregnancy can place additional demands on the back, hips, legs and other parts of the body as the baby grows. Maintaining muscle strength may help the body cope with these physical changes.
According to the doctor, appropriate strength exercises can also help improve posture, reduce back discomfort and support healthy weight gain during pregnancy.
Strength training may also help women remain physically prepared for the demands of labour and recovery after childbirth.
However, this does not mean that a pregnant woman should continue her pre-pregnancy workout at the same intensity throughout all three trimesters.
HOW SHOULD STRENGTH TRAINING BE MODIFIED?
The most important principle during pregnancy is that the workout should be adapted to the individual.
Dr Singh recommends using light to moderate resistance, controlled movements and proper breathing. Pregnant women should also avoid exercising until exhaustion.
One important point is breathing. Holding the breath while lifting weights can increase pressure inside the abdomen and may put unnecessary strain on the body.
“Use light to moderate resistance, controlled movements, proper breathing, and avoid holding your breath or lifting to exhaustion,” Dr Singh says.
This means the goal during pregnancy should not be to lift the heaviest possible weight or push for a personal record. Instead, strength training should focus on maintaining fitness and strength safely.
WHICH MUSCLES SHOULD PREGNANT WOMEN FOCUS ON?
Strength training does not have to focus on a single body part. Dr Singh recommends exercises that work major muscle groups, including the legs, back and arms.
The pelvic floor is another important area during pregnancy.
As pregnancy progresses, the growing uterus puts increasing pressure on the pelvic floor muscles. Exercises that appropriately strengthen these muscles can therefore form part of a pregnancy fitness routine.
However, women should learn the correct technique rather than simply increasing the number of repetitions or resistance.
WHICH EXERCISES SHOULD PREGNANT WOMEN AVOID?
Not every exercise is appropriate during pregnancy.
Dr Singh advises pregnant women to avoid activities that carry a high risk of falling or abdominal trauma. Exercises that could result in a direct impact to the abdomen may pose unnecessary risks.
Overheating should also be avoided.
As the pregnancy progresses, women may find that certain exercises or positions that were comfortable earlier become difficult or uncomfortable. This is a signal to modify the workout rather than push through discomfort.
SHOULD YOU CONTINUE YOUR PRE-PREGNANCY WORKOUT?
This depends on the individual woman.
Someone who was regularly strength training before pregnancy may be able to continue exercising with appropriate modifications. However, pregnancy is not the time to suddenly begin an intense or unfamiliar workout routine without medical advice.
The type of exercise, resistance level and intensity should take into account a woman’s fitness level, stage of pregnancy and overall health.
This is also why copying a celebrity workout can be problematic. Even when an actor or fitness professional performs a particular exercise safely, their pregnancy, medical history, fitness level and supervision may be very different from those of another pregnant woman.
Samantha’s disclaimer is therefore an important part of the conversation. A workout that is appropriate for one expecting mother may not necessarily be appropriate for another.
WHEN SHOULD YOU SPEAK TO YOUR OBSTETRICIAN?
Before starting or continuing a strength training programme during pregnancy, it is important to discuss it with your obstetrician, particularly if there are any pregnancy-related complications.
“Always discuss your exercise plan with your obstetrician, particularly if you have any pregnancy complications,” Dr Singh says.
Women with pregnancy complications may need specific restrictions or may be advised to avoid certain forms of exercise altogether. The decision should therefore be based on individual medical advice rather than social media trends or another person’s workout routine.
Strength training is not automatically off limits during pregnancy. For women with an uncomplicated pregnancy, appropriately modified resistance exercise can help maintain muscle strength, support posture, reduce back discomfort and prepare the body for labour and recovery.
But pregnancy is also a time when exercise needs to be approached differently. Light to moderate resistance, controlled movements, proper breathing and avoiding exhaustion are key.
Most importantly, pregnant women should not copy another person’s workout simply because it appears safe online. As Samantha Ruth Prabhu’s disclaimer highlighted, the safest exercise routine during pregnancy is one that has been discussed with and approved by your own obstetrician.
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