Should You Ditch Your Lifting Belt When You Find Out You’re Pregnant?

Kim Chahat
Sep 9, 2024
6 min read

Updated: Sep 25, 2024

Finding out you're pregnant often comes with a FLOOD of advice, opinions, and information. When it comes to strength training, especially if you’re an experienced lifter, you might be wondering: Should you ditch your lifting belt now that you're expecting? Unfortunately, the answer isn't as simple as a “yes” or “no.” Here's a look at what the latest research says and how to make the best decision for you and your baby.

Breathing Strategies for Lifting: What are they all anyways?

When it comes to discussing lifting belts, it is really important to first understand breathing techniques for lifting, which are key to both performance and safety. Regardless of whether you’re pregnant, postpartum, or have never been pregnant, there are several strategies to consider: free breathing, exhaling during exertion, and the Valsalva maneuver.

Free Breathing involves breathing naturally throughout the lift without a strict pattern. You brace your core and breathe as needed. This is especially common for new lifters.
Exhaling During Exertion (using diaphragmatic breathing) means breathing out during the hardest part of the lift. This method is particularly emphasized in the pregnancy and postpartum community because it helps reduce pressure on the pelvic floor.

The Valsalva Maneuver is where you hold your breath throughout the lift, bracing your core tightly. This strategy generates the most tension and is ideal for lifting heavy weights. It's commonly used in combination with a lifting belt by experienced lifters and competitive athletes to maximize strength.

Think of your breath as the foundation of a building: when you hold it, you're creating a solid, stable base that can support a lot of weight, just like a strong foundation can support a tall skyscraper. But if your foundation has cracks or is under strain—like a recovering pelvic floor—you want to release pressure by exhaling, much like allowing for flexibility in a structure during high winds.

Understanding the Role of a Lifting Belt

Now, let's talk about what a lifting belt does. A lifting belt is used in strength training to stabilize the core by increasing intra-abdominal pressure. This added pressure, along with the Valsalva maneuver (a technique involving holding your breath to brace the core), can help you lift heavier weights safely by providing additional support to the spine.

However, as your belly grows during pregnancy, there’s already increased pressure on the linea alba—the connective tissue between your abdominal muscles. So, adding more pressure with a lifting belt might sound counterintuitive. But let’s look at the science.

What the research says

Direct studies on lifting belts specifically during pregnancy are limited, but we can draw some conclusions from related research:

Safety of the Valsalva Maneuver: According to a recent study, experienced athletes who used the Valsalva maneuver during pregnancy did not show any negative maternal outcomes (1, 3). This suggests that for those already accustomed to heavy lifting, continuing to use a belt and engage in the Valsalva maneuver might not pose significant risks. However, this doesn’t mean it’s the right choice for everyone.
Core Strengthening Through Diaphragmatic Breathing: Diaphragmatic breathing is well known in the medical world for improving muscle function, helping you relax, increasing oxygen levels in your blood and reducing heart rate (4). It does this by using your diaphragm to manage internal pressure, protecting the pelvic floor and the linea alba from unnecessary strain. This is particularly important in preventing conditions like diastasis recti (abdominal separation) and urinary incontinence.
American College of Obstetricians and Gynecologists (ACOG) Guidelines: The ACOG's guidelines on physical activity during pregnancy highlight the importance of staying active, including strength training (2). They recommend modifying exercises as needed to ensure safety and comfort, but only have the following recommendation when it comes to the Valsava Maneuver:

Quote from ACOG: "In addition to aerobic training, elite athletes in most sports also participate in resistance training to increase muscular strength and endurance; however, this training was not considered a safe activity in early guidelines for exercise during pregnancy because of potential injury and possible fetal heart decelerations resulting from Valsalva maneuvers. Consequently, there is sparse literature on this topic"

What is Diastasis Recti, and Why Should You Care About Coning?

Diastasis recti is a natural and common occurrence during pregnancy where the linea alba, the connective tissue running down the middle of your abdomen, stretches to make room for your growing baby. This separation allows your uterus to expand but can sometimes result in a noticeable gap between the abdominal muscles postpartum. While diastasis recti happens to everyone during pregnancy to some degree, managing internal pressure is key to minimizing its severity.

Poor pressure management can lead to a visible bulging or “coning” along the midline of your abdomen when your core is under strain, such as during certain exercises or movements. Coning occurs when the internal pressure pushes outward against the weakened linea alba, signaling that your body isn’t handling the pressure properly. This can worsen diastasis recti and place additional stress on the abdominal muscles and connective tissue.

If you notice coning, it’s crucial to modify your movements, focus on proper core engagement, and practice diaphragmatic breathing techniques to protect your core and maintain healthy pressure management.

How Do You Know When Your Bodies Isn't Ready for the Valsalva Maneuver?

There are some key signals to watch for that may indicate your body isn’t quite ready for the Valsalva maneuver (pregnant, postpartum, or not). Symptoms like pain, a sensation of bulging or pressure, leaking, or a feeling of heaviness can all point to pelvic floor concerns. These signs suggest that you might be pushing yourself a bit too fast, whether due to the intensity of your workout or simply fatigue. If you're unsure about what you're experiencing or how to proceed, it's always best to consult a qualified healthcare provider who can guide you safely forward.

Deciding What’s Right for You: Listen to Your Body

So, should you keep using your lifting belt? If you’re not experiencing coning (described above), pelvic floor symptoms, or any discomfort, you might be able to continue using your belt in the first trimester. However, if you notice any signs of pelvic floor dysfunction, such as leaking or pressure, it may be time to stop.

Remember, every pregnancy is unique. What feels right for one person may not be suitable for another. Here are a few things to consider:

Your Experience Level: If you're an experienced lifter who has great control managing your internal pressure during lifts, you may feel comfortable continuing with the Valsava maneuver and using a belt during the early stages of pregnancy.
Your Body's Signals: Pay attention to how your body responds. If you feel discomfort, pressure, or pain when using a lifting belt, it might be a sign to reduce or stop your use.
Consult with a Professional: Speak with your healthcare provider or a pelvic floor specialist to get personalized advice. They can help assess your specific situation and guide you on the best practices for maintaining strength while protecting your body.

Personally, even as an experienced lifter, I switched to using diaphragmatic breathing right away. My goal was to make my core as strong as possible to keep diastasis from getting worse and to heal faster postpartum - Kim Chahat (Buff Mama)

Tips for Safe Strength Training During Pregnancy

If you decide to continue strength training during pregnancy, here are some tips to keep in mind:

Focus on Form and Technique: Proper form is crucial, especially as your center of gravity shifts with a growing belly. Engage your core with every movement and avoid any exercises that feel unstable or strain your body.
Incorporate Diaphragmatic Breathing: Practice diaphragmatic breathing during your workouts to manage internal pressure and protect your pelvic floor. This technique can also be used to modify heavy lifts, reducing reliance on a lifting belt.
Adjust Your Routine as Needed: Modify your exercises to suit your changing body. For example, you may need to switch to a wider stance squat as your belly grows.
Stay Hydrated and Rest When Needed: Pregnancy demands more from your body, so make sure to hydrate and rest adequately between sets.
Use the talk test: Monitoring your heart rate is outdated, instead use the "talk test" and ensure you can hold a simple conversation while exercising.

Check out my connection breath video demo here.

Conclusion: You’re the Expert on Your Body

Ultimately, the decision to keep or ditch your lifting belt comes down to you. If you feel strong, have no symptoms like coning or pelvic floor discomfort, and your healthcare provider gives the green light, you may continue with your belt—just listen to your body and modify as needed.

Remember, you know your body best. Trust your instincts, stay informed with the latest research, and make the choice that empowers you during pregnancy.