Resistance Training + Pregnancy: Is it Safe?
Resistance training while pregnant isn’t just safe — it holds so many benefits for both you and your baby. Let’s dive in!
But first, there are a few key things to keep in mind before we get into all the ways lifting weights can help you throughout pregnancy and postpartum.
1. FORM
Proper form and technique are everything when it comes to resistance training during pregnancy. It’s not just about lifting weights — it’s about lifting them safely.
This is where having someone who’s trained in prenatal and postpartum fitness makes all the difference. Your local gym or personal trainer might be able to modify exercises for you, but if they don’t have specialized training in this area, their advice may actually do more harm than good when it comes to your postpartum recovery.
That’s where I come in!
2. DIAPHRAGMATIC BREATHING
If you’re thinking, “What the heck is diaphragmatic breathing?” — you’re not alone! Most of us were never taught how to properly engage our core and pelvic floor, and it’s crucial for managing intra-abdominal pressure (IAP), especially during pregnancy.
Here’s a quick way to check your IAP right now:
Lie on your back and do a crunch — lifting your head and shoulders.
Look at your stomach.
Do you see a bulge or ridge running down the center? That’s called coning.
Are your “six-pack” abs pushing outward? That’s doming.
Both of these indicate that pressure is being pushed down onto an already stressed pelvic floor, which increases your risk of a more severe diastasis recti (aka abdominal separation).
And don’t worry — I’ll cover all things diastasis recti in a future post. There’s a lot to unpack with that whole “bounce back” culture narrative women are fed postpartum. Spoiler: It’s a myth.
3. LISTEN TO YOUR BODY
During pregnancy, your workouts should focus more on functionality rather than hitting new personal records.
Sure, some well-trained bodybuilders or CrossFit athletes might be able to maintain heavy lifting throughout pregnancy — but that’s not the case for most of us. And that’s okay!
You don’t need to treat yourself like you’re fragile, but this is a time to be intuitive with your training. Listen to your body as it prepares for birth.
One important thing to remember: During pregnancy, your body releases a hormone called relaxin, which helps loosen ligaments and joints to make space for your growing baby. This means you might feel more flexible, but it also means you need to be mindful of overdoing it and risking injury.
So hydrate, rest when needed, and pivot when your body asks you to.
What Are the Benefits of Resistance Training During Pregnancy?
The list is long — but here are some of the biggest benefits for both you and your baby.
Maternal Health Benefits
1. Reduced Pregnancy Symptoms
Fatigue is one of the most common complaints during pregnancy, and excessive fatigue can even increase the risk of preterm birth or interventions like C-sections.
Resistance training is a great way to combat that exhaustion. Studies show that women who incorporated resistance training during pregnancy had higher energy levels than those who didn’t.
Resistance training also helps improve circulation, which can reduce other pregnancy-related symptoms like headaches, nausea, and — one of the biggest — back pain.
As your belly grows and your center of gravity shifts, your back takes on a lot more strain. But strengthening your core and muscles through resistance training can help ease that discomfort.
Everything is connected, Mama!
2. Mental Health Boost
Pregnancy isn’t just physically demanding — it can take a huge toll on your mental health, too.
For some women, watching their body transform can be mentally tough. Weight gain, stretch marks, and hormone fluctuations can really mess with your self-esteem.
Incorporating resistance training can give you a sense of control over your body during a time when so much feels out of your hands. Plus, let’s not forget about those post-workout endorphins — nature’s best mood booster!
3. Reduced Risk of Gestational Diabetes
Gestational diabetes (GD) rates are on the rise, and it comes with risks like:
Preeclampsia
Preterm birth
Cesarean delivery
Increased risk of childhood obesity
But here’s the good news: Women who resistance train during pregnancy are 57% less likely to develop gestational diabetes!
That’s a huge benefit — and honestly, I feel like I don’t need to say much more on that one.
4. Labor + Delivery Prep
Here’s where things get exciting! You’ve been training for this moment — meeting your beautiful baby.
Resistance training can help prepare your core and pelvic floor for active labor, making it easier to breathe your baby down during delivery (no need to push — we’re all about breathing baby out over here).
Fetal Health Benefits
You’ve got that maternal instinct kicking in, and I get it — you want to make sure nothing you do could harm your baby.
Some people worry that working out during pregnancy reduces blood flow to the baby.
But guess what? The opposite is true.
Resistance training increases the surge of oxygenated blood to the umbilical cord, improving placental growth and vascularity. That means more nutrients for your baby, which promotes healthier development.
It can also help improve your baby’s stress tolerance, which has positive impacts on their development and birth outcomes.
And get this — studies have shown that moms who resistance train during pregnancy are more likely to have babies who are:
More alert
Less agitated
Better at self-soothing
Pretty cool, right?
What Should You Avoid?
There are a few things you’ll want to steer clear of during pregnancy:
Lying on Your Back (Especially After the 2nd Trimester)
Once your baby grows big enough, lying flat on your back can reduce blood flow to the baby by putting pressure on the vena cava (a major vein). Your body will let you know if this happens — you’ll feel dizzy or unwell. If that happens, just stop, sit up, and breathe.
Balance-Dependent Moves
Your center of gravity is shifting, which means your balance is off. Modify exercises to be seated or kneeling to reduce the risk of falls.Anything That Puts Trauma on the Abdomen
If free weights feel risky, swap them for resistance bands. Always choose what feels safest and most comfortable for you.
Final Thoughts: Trust Yourself
This is your body, your pregnancy, your baby.
You know what’s best. Trust yourself, listen to your body, and don’t be afraid to ask for guidance from someone trained in prenatal fitness.
I’ve got you, Mama. Let’s keep you strong and healthy for this amazing journey!
References:
Duchette C, Perera M, Arnett S, White E, Belcher E, Tinius R. Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview. Int J Womens Health. 2024;16:1137-1147
https://doi.org/10.2147/IJWH.S462591