STRENGTH TRAINING DURING PREGNANCY
Safety, Benefits, & Recommendations
Strength training during pregnancy can be one of the most powerful tools you use to support your body, your baby, and your long-term health. Let’s break down what strength training during pregnancy really looks like, why it’s beneficial, and how to approach it without fear.
Is Strength Training Safe During Pregnancy?
Many people believe that exercise should be limited or even avoided once you learn you’re pregnant. Updated guidelines through the American College of Obstetricians and Gynecologists (ACOG) support that strength training during pregnancy should no longer be feared or viewed as risky. Current research and professional guidelines consistently show that appropriately designed resistance training is safe, beneficial, and recommended for most pregnant individuals.
For most people with uncomplicated pregnancies, yes, strength training is not only safe, it’s encouraged. ACOG recommends regular physical activity during pregnancy, including strength training, as long as you’ve been cleared by your healthcare provider. This goes for both women who have consistently been training and those who live a more sedentary lifestyle. If you haven’t been active, pregnancy is a great time to begin incorporating more movement.
Benefits of Strength Training During Pregnancy
Research shows that resistance training during pregnancy is associated with:
Reduced risk of gestational diabetes and excessive gestational weight gain.
Improved musculoskeletal comfort (low back and pelvic pain): It’s important to strengthen the glutes, core, upper back, and hips.
Improved mental health and perceived energy: consistent resistance training supports circulation, blood sugar regulation, and mental health — all big wins during pregnancy.
Better physical preparedness for labor: strength, endurance, breath control, and pelvic health all help with the physical aspects of labor.
Better physical preparedness for postpartum recovery: maintaining muscle mass and movement patterns during pregnancy can make returning to exercise and daily tasks postpartum feel more manageable.
It’s important to note that there is no evidence that proper strength training increases risk to the fetus in uncomplicated pregnancies.
Key Training Guidelines for Pregnancy
Your training goals may shift, as prenatal strength training should focus on supporting physiological changes, managing load and pressure, and maintaining functional strength, rather than pushing intensity or aesthetics. The goals of your training should include maintenance of strength, support changing biomechanics, and prepare your body for birth and postpartum life.
A prenatal program must account for pregnancy-related changes, including:
Musculoskeletal adaptations - Increased joint laxity and changes in posture and center of mass require exercises to maintain and improve stability, control, and joint-friendly loading.
Respiratory and cardiovascular changes - Increased oxygen demand and resting heart rate mean intensity must be adjusted and rest taken as needed, rather than basing on pre-pregnancy performance.
Core and pelvic floor function - The abdominal wall expands and the pelvic floor experiences an increased load. Training must prioritize pelvic floor stability and strength, and pressure management, not just “core engagement.”
Some Foundational Guidelines
1. Prioritize movement quality over heavy loads: use weights that allow you to maintain control, stability, and proper breathing.
2. Focus on full-body strength, especially when it comes to posterior chain (back of body):
Glutes & hips
Upper back & posture muscles
Legs (squats, hinges, lunges — modified as needed)
Deep core & pelvic floor coordination, stability, and strength
3. Modify as your body changes
What works in the first trimester may not feel good in the third — and that’s normal. Exercises, positions, and loads should evolve throughout pregnancy. I highly recommend working with a certified coach when it comes to intentional prenatal programming and modifications through pregnancy.
You should also include breath work in your prenatal program. 360 breathing/connection breathing, avoidance of holding your breath or bearing down, and focusing on appropriately inhaling/exhaling during movements to help with pressure management are all important components of a program.
In Conclusion
One of the strongest arguments for prenatal strength training is its impact on postpartum outcomes. Maintaining strength, movement variability, and confidence during pregnancy is associated with improved return-to-exercise tolerance postpartum, and better capacity for lifting, carrying, and daily demands during immediate postpartum era as well as beyond.
As always, consult a physician if any red flags arise, such as vaginal bleeding, dizziness or lightheaded, chest pain, calf pain or redness, painful uterine contractions before term, decreased fetal movement (once movement has been established). Additional guidelines of when to STOP exercising and contact your provider can be found on ACOG’s website.
In conclusion, strength training during pregnancy is safe, beneficial, and should be guided by evidence-based principles. Training supports both short-term comfort and long-term health. The goal is not to “train like nothing has changed,” but to train in a way that respects exactly what has changed and to support a growing human. If you’re pregnant and wanting to learn more on modifying your training or working with a certified coach, book an assessment to get started at PFP.