Strength training principles during pregnancy

Frequency: How many strength training sessions should I do each week?

Aim to train each muscle group at least two times per week. One day per week may help you maintain your current level of strength.

Rest 1-2 days in between strength training sessions. Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger.

Intensity: How much weight or resistance should I lift?

The amount of resistance you use should challenge you without excessive strain. It should be moderate so that you feel some muscle fatigue. The amount of weight you lift can be incrementally increased as it begins to feel easier.
Avoid heavy lifting and strain. It may cause a sudden increase in blood pressure. If you have to hold your breath and bear down to be able to lift a weight, it is too heavy, and is unsafe during pregnancy.

Heavy lifts may place extreme stress on the lumbar spine and other joint areas. Pregnancy can create added stress on these joints and increase the risk of injury when they are overloaded, so avoid lifting maximum weights.
If strength training causes muscle soreness during pregnancy, reduce the weight you lift, not the number of repetitions.

Time: How many repetitions and sets should I do?

Going from the starting position, through the action and back to the starting position counts as one repetition (rep). One set of 10-12 repetitions is sufficient for strength gains in strength training as long as you continue to increase the weight you lift.
Rest 30-90 seconds between sets. You can use this time to stretch the muscles you are working and catch your breath or get a drink of water. The longer you rest, the more strength you will have to finish out your next set just as strongly as the previous one-which will aid in your strength development.

Type: What types of exercises should I be doing?

Work every major muscle group when strength training: arms, chest, back, core, and legs. The idea is to achieve balance. The same goes for the upper and lower body. Don't neglect one or the other just because one is more important to you. This can create imbalance and set you up for injury and pain.

After the first trimester of pregnancy, women should not lie in the supine position (on your back). Instead of lying flat on a bench or mat, you can either eliminate the exercise or modify it so that you are lying on a stability ball, which is safe during pregnancy.

If a particular exercise causes pain or discomfort after modifications, stop immediately.