When you are trying to concieve, many women wonder whether or not exercise is okay. It’s typically advised to be consistent with physical activity, but not to over do it. With that being said, you may wonder Can I lift weights while trying to conceive?
Lifting weights while TTC may seem like too much exercise to some, but there are ways to adjust the way you lift weights so that you can get the benefits of strength training while not harming your fertility.
Can I Lift Weights While Trying to Conceive?
Yes, you can lift weights while trying to conceive! In fact, strength training is a great way to build your muscle tone and bone strength in order to allow your body to be at its best for pregnancy. However, there are some precautions you should take when lifting weights while trying to get pregnant.
- Exercise, especially strength training, should be done in moderation.
- Use lighter weights to decrease the risk of injury but add more repetitions.
- Pay attention to your body – do not overdo it. Some signs that you are doing too much include feeling excessively tired, muscle and joint pain, and not being able to get a good night’s sleep.
- Be sure to get your workout plan approved by your doctor.
The general rule when it comes to exercise while trying to conceive is that, if you were doing the exercise regularly before, continuing the exercise is okay. If you are starting a new exercise routine in order to help your chances of conception, it’s important to build up slowly.
Can Lifting Weights Affect Implantation?
It may seem as though exercise can negatively affect implantation, but, for the most part, it does not. During implantation, the zygote that has been formed by the joining of an egg and sperm cell settles into the lining of the uterus so it can begin growing. Once the zygote has implanted into the lining, it stays there. Exercise will not cause the egg to “fall out” once it is implanted.
That said, extreme or excessive exercising can potentially affect implantation because it lessens the duration of the luteal phase of your menstrual cycle. A healthy luteal phase lasts between 10 and 14 days and is the time between ovulation and menstruation during which a fertilized egg is implanted. If you notice that your exercise habits are resulting in a luteal phase that lasts less than 10 days, you could be affecting implantation by not giving enough time for a fertilized egg to implant.
For any women that are experiencing problems conceiving and believe their exercise routine is the culprit, it is recommended to stop exercising for a few months (2 to 4 months) and see if you have any luck with conception. If you do not, then you know that your exercise routine was probably not the reason for no conceiving.
Benefits of Strength Training While Trying to Get Pregnant
Being active and establishing an exercise routine is a highly recommended part of maintaining your overall health, so it is no surprise that exercise can help maintain your health during your journey to conception. Studies show that “women who do regular, moderate exercise get pregnant more quickly than those who don’t.”
Some ways that exercise can help while trying to get pregnant include:
- Supports healthy pregnancy and birth by reducing the risks for issues like gestational diabetes and pre-eclampsia
- Helps to maintain a healthy BMI
- Boosts your mood and decreases your risk of mental health issues like depression and anxiety
While any exercise is better than none for fertility, strength training itself has specific benefits that can help while you are TTC. Strength training does not only include lifting weights, but it also includes resistance exercises, yoga, and Pilates. The most helpful benefit of strength training for fertility is that it makes your body fit, strong, and flexible – all of which are needed for a healthy pregnancy.
How Often Should I be Working Out?
How often you should work out while you are trying to conceive relies heavily on whether you were exercising regularly before you began trying to get pregnant. Alice Domar, Ph.D., the executive director of the Domar Center for Mind/Body Health at Boston IVF, says that, “If you’re just starting out [with TTC] and have normal cycles, there’s no reason to change your workout routine.”
Some tips to keep in mind while you are exercising are:
- Always check with your doctor before starting any new workout or exercise program.
- For healthy women, it is suggested to exercise for at least 30 minutes on most days. For underweight or overweight women, your doctor may suggest a different schedule.
- One way to make sure you are not exercising too hard is to pay attention to how you can speak. If you can speak normally, your heart rate is not too high.
- Don’t do activities that can present a fall risk or a blow to the belly like gymnastics, skiing downhill, horseback riding, and all contact sports.
- Some exercises that are great for fertility are walking, yoga, dancing, aerobics, leisurely cycling, swimming, lifting light weights, and light jogging.
- Exercises to avoid while you are trying to conceive are hot yoga, core training, long-distance running, extreme boot-camp style workouts, and strenuous sports training.
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One Guide to 7 Days of TTC Exercise
Having an exercise plan can help you make sure you’re getting enough exercise and make sure you’re not overdoing it. One great exercise plan is outlined by Conceive, a Gynecology and Fertility Hospital. Keep in mind that you can alter the plan to fit your preferences and needs, and if you plan to lift weights while trying to conceive, you can easily add your lifting exercises to your daily exercises.
|
Day |
Routine |
|
Day 1 | Aerobic Exercises
30 minutes of walking |
|
Day 2 | Upper Body Exercises
30 minutes of walking |
|
Day 3 | Lower Body Exercises
30 minutes of walking |
|
Day 4 | Core Exercises
|
|
Day 5 | Agility Exercises
|
|
Day 6 | Activity Day
|
|
Day 7 |
Rest Day |
In Conclusion…
When you choose to lift weights while trying to conceive, it can sometimes be met with confusion, doubt, and negativity. However, there are great benefits that can be gained with strength training. Making sure to strike a balance between the weight of the weights and the number of repetitions you perform is the key to getting TTC weightlifting to work for you.
Below is a Pinterest friendly photo…. So you can pin it to your Baby Board!!
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