My 28-Week Pregnant Deadlift Workout

Strength training during pregnancy can feel daunting, especially when you’re used to following strict programs and pushing your limits. As a strength athlete, I’ve learned how to adapt my workouts to honor my body’s changes while maintaining strength and mobility. Today, I’m sharing my experience at 28 weeks pregnant with deadlifts and overall strength training. This article will walk you through my warm-up routine, my approach to deadlifting in the second trimester, how I modify my exercises, and why focusing on form and muscle connection is more important than ever. Whether you’re a seasoned powerlifter or simply curious about pregnancy workouts, I hope this insight helps you feel empowered and informed.

Introduction: Staying Strong and Safe at 28 Weeks Pregnant

Before diving into the workout details, I want to emphasize that my training during pregnancy hasn’t drastically changed from my pre-pregnancy routines, especially in the first trimester. I’ll cover my first trimester workouts in a separate discussion, but here, at 28 weeks, I’m in my second trimester and focusing on deadlifts. Despite the growing belly and new physical considerations, I’m still deadlifting and training both upper and lower body with adaptations to keep everything comfortable and safe.

The key to my training has been listening to my body, prioritizing form, and embracing flexibility in my programming. I’m not following a rigid plan but rather adjusting reps, weights, and exercises based on how I feel each day. This approach has made my pregnancy workouts enjoyable and sustainable.

My Warm-Up Routine: Joint Gymnastics and Mobility

One thing that hasn’t changed at all is my warm-up. I still begin with joint gymnastics — rotating all my joints 10 to 15 times in each direction. This helps lubricate the joints and prepare the body for movement without strain. I then move on to dynamic stretching using resistance bands, especially since prone stretches like Superman baby pose are no longer an option due to my belly size.

Dynamic stretching is done standing, focusing on mobility for shoulders, elbows, hips, and lower body. To get my upper body ready, I do several rounds of face pulls and shoulder rotations using bands. These warm-up exercises are crucial because I train both upper and lower body on the same day, so shoulder mobility is just as important as hip and leg preparation.

After the joint gymnastics and band work, I start warming up with the barbell. For deadlifts, this means about 10 to 12 reps with just the empty barbell, focusing on movement quality and technique. I follow the same pattern for squats and bench press, starting light and gradually adding weight.

Clothing and Comfort: Adapting to the Growing Belly

Pregnancy introduces new challenges when it comes to workout clothing. For instance, the shorts I used to wear for training started to roll down and compress my belly uncomfortably. I found that none of the pregnant workout shorts or leggings felt comfortable enough, so I improvised by wearing my husband’s singlet without the straps pulled all the way up. This simple hack provided the comfort and freedom I needed during training.

Deadlifting at 28 Weeks: Weight, Reps, and Technique

When it comes to deadlifting during pregnancy, my focus has shifted from chasing heavy weights to prioritizing form, breathing, and pelvic floor awareness. I start with lighter weights - around 50 kilos - and check in with my body to see how my pelvic floor, adductors, and breathing feel. If everything feels good, I gradually add weight.

At 28 weeks, I warmed up with 70 kilos for a few sets and planned to work up to sets of six or seven reps, depending on how my body responded. I’ve generally avoided pushing beyond 110 kilos since the end of my first trimester, with a maximum of 125 kilos before that. Now, I’m more focused on controlled movement and muscle engagement rather than maximum load.

Interestingly, I prefer deadlifting without shoes because it allows me to feel the floor better and maintain better foot stability. Although this isn’t allowed in most competitions, barefoot deadlifting is my preference for training sessions.

Flexible Rep Schemes: Listening to My Body

One of the most enjoyable parts of training during pregnancy has been the freedom from strict programming. Instead of rigidly following sets and reps, I adjust based on how I feel. One week, I might do sets of six or seven reps; the next, sets of five or six; and then sets of four or five. This ebb and flow respects the changing demands on my body and keeps training enjoyable.

Not having a set program felt strange initially because I had been following structured plans for so long, but it turned into a valuable lesson in tuning into my body’s needs and enjoying the workout experience without pressure.

Upper Body Training: Modifications and Exercise Selection

While deadlifts and squats remain staples in my routine, my upper body training has evolved throughout pregnancy. In the first trimester, I included bench pressing, but as my belly grew, I stopped doing bench with an arch because it caused excessive stretching of the belly and discomfort.

Many athlete mothers have warned me about overstretching the belly muscles, which can contribute to diastasis recti -a separation of the abdominal muscles that can be painful and challenging to recover from. To avoid this, I no longer do bench press with an arch and have even stepped away from flat bench because of discomfort in my anterior deltoids.

Instead, I focus on angled bench presses with dumbbells or barbells, shoulder presses, and a variety of pulling exercises like cable pulls, lat pulldowns, and rows (barbell rows, cable rows, bent-over rows). These exercises support upper body strength without compromising belly comfort or safety.

Balancing Push and Pull Movements

My gym routine usually consists of two to three sessions per week, alternating between deadlift days with pulling exercises and squat days with pushing movements for shoulders and upper chest. This balance helps maintain overall strength and muscular balance, which is important for posture and injury prevention during pregnancy.

Not following a strict program allows me to adapt exercises as needed and keep workouts enjoyable, which has been a refreshing change of pace.

Exercise Limitations and Alternatives During Pregnancy

Some exercises I used to love are no longer options, such as back extensions on certain machines or prone leg curls, since lying on my stomach is uncomfortable and unsafe at this stage. However, I’ve found plenty of alternatives that allow me to keep training effectively.

For example, I always make sure to include some kind of row or lat pulldown with different grips each session to keep my back muscles strong. A stronger back has been instrumental in preventing back pain throughout my pregnancy - a common issue for many expecting mothers.

One challenge I face is that my belly sometimes blocks the full range of motion on cable machines. I’ve thought about using accessories like VersaGrip or DNA bars that clip onto cables to extend range of motion and make pulls more comfortable. If you’re experiencing similar limitations, experimenting with grip attachments might help.

Why Strong Back Muscles Are Essential, Pregnant or Not

Whether you’re pregnant, planning to get pregnant, or not planning to have children at all, building strong back muscles is crucial. It supports good posture, reduces the risk of back pain, and improves overall functional strength.

For me, focusing on back strength has been the number one factor preventing back pain during pregnancy. I’m recording this update in my third trimester, and I’m happy to report zero back pain so far. I don’t rely on external belts or supports, which many athletic friends find uncomfortable or unnecessary. Instead, I believe in building a strong muscular core to support the body naturally.

Accessory Exercises: Dumbbell RDLs and Curtsy Lunges

Some accessory exercises that I initially skipped but have now embraced are dumbbell Romanian deadlifts (RDLs) and curtsy RDLs or lunges. These light weights and focused muscle contractions “light my ass on fire” in the best way.

I don’t need heavy weights for these; the key is really engaging the muscles and focusing on contraction, similar to what I did in my bodybuilding days. These movements are excellent for hypertrophy and provide a great cardio and strength workout combined.

Incorporating these accessory exercises adds variety to my routine and helps maintain muscle tone and endurance without overloading my body.

Wrapping Up: Stretching and Recovery

After about two hours in the gym, I always make sure to stretch my quads, glutes, and back before heading home. Stretching is essential to maintain flexibility, reduce muscle tightness, and support recovery, especially during pregnancy.

If you’re a woman just starting to strength train or anyone interested in  lifting during pregnancy, I encourage you to listen to your body, prioritize safety, and enjoy the process.

Feel free to ask any questions about my pregnancy workouts in the comments or check out the links I provide for vegan powerlifting resources, training guides, and coaching options.

Final Thoughts: Embracing Strength Training as a Pregnant Powerlifter

Training at 28 weeks pregnant has been a rewarding experience that taught me the importance of flexibility, body awareness, and focusing on quality over quantity. My fellow vegan athletes and anyone interested in strength training can take away these lessons:

• Warm up thoroughly with joint gymnastics and dynamic stretching.
• Adapt clothing for comfort and belly support.
• Focus on form, breathing, and pelvic floor engagement during lifts.
• Keep deadlift weights moderate and reps flexible based on how you feel.
• Modify upper body exercises to avoid overstretching the belly.
• Prioritize strong back muscles to prevent pain and support posture.
• Include accessory exercises like dumbbell RDLs and curtsy lunges for hypertrophy and endurance.
• Stretch thoroughly after workouts to aid recovery and mobility.

Remember, strength training during pregnancy is about honoring your body’s changes while maintaining health and function. It’s not about pushing limits but about consistent, mindful movement that supports you and your baby.

Sending hugs and strength to all of you on your fitness journeys!