Strength Training & Pregnancy: Is it safe?
Welcome to your Morning Pour! ☕️
Whether you’ve been lifting weights before pregnancy or you’re curious about starting an exercise routine for the first time, it’s completely normal to wonder: Am I even allowed to do this during pregnancy?
The short answer is yes!—both strength training and exercise can even support a smoother labor and delivery.
For years, pregnant people were told not to lift more than 10 pounds or to avoid weights altogether. Thankfully, research has helped debunk many of these myths! Evidence now shows that resistance training can lower the risk of gestational diabetes and perinatal mood disorders. Other studies have even found that longer bouts of endurance exercise may reduce the chance of complications during labor and delivery.
A common guideline for pregnancy exercise is this: if you were active before pregnancy, you can continue those activities (with appropriate modifications). But if you weren’t active before and want to start now, you’re not behind—and it’s absolutely not too late to move safely!
Exercise during pregnancy isn’t about pushing limits or “getting fit fast.” It’s about feeling good, supporting your changing body, and preparing for birth and recovery. The goal is consistency: start gently, progress slowly, and always listen to how your body feels.
If you’re brand new to exercise, it’s best to avoid jumping straight into high-impact, contact sports, or very demanding activities. Instead, consider these beginner-friendly options:
Best option: Work with a fitness coach who specializes in pregnancy
Ease into strength training with light weights and simple movements (more on this in my next post!)
Start with gentle cardio and gradually build intensity (the pool is a great place for this too!)
Try yoga (non-heated, and you can even emphasize on prenatal) to support mobility and body awareness
As always, check with your perinatal healthcare provider before starting any new exercise routine. Stop if you feel dizzy or short of breath, and reach out to your provider with any concerns. And while I am a doctor, I’m not your doctor—what works for one person may not work for another.
Your body is doing something incredible. Moving it with care and intention can be a powerful way to support yourself along the way! 💛
Note:
If you’re curious and enjoy nerding out like me, I’ve listed a couple of research articles supporting strength training in pregnancy:
Prevett C, Gingerich J, Sivak A, Davenport MH. Resistance training in pregnancy: systematic review and meta-analysis of pregnancy, delivery, fetal and pelvic floor outcomes and call to action. Br J Sports Med. 2025;59(16):1173-1182. Published 2025 Jul 31. doi:10.1136/bjsports-2024-109123
Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2023;34(2):405-411. doi:10.1007/s00192-022-05393-1