Strength Training During Pregnancy: How To Stay Strong Safely During Your Pregnancy
Pregnancy is an exciting journey filled with physical, mental, and emotional changes.
For many women, staying active during pregnancy is a priority, but knowing what exercises are safe and effective can be overwhelming.
Strength training during pregnancy is not only possible, but it’s also highly beneficial when done correctly.
In this guide, we’ll explore how to maintain strength safely throughout pregnancy, ensuring both you and your baby reap the rewards of a fit and healthy journey.
The Benefits of Strength Training During Pregnancy
Exercise during pregnancy has numerous advantages, and strength training, in particular, provides benefits that can help support your changing body and prepare you for labor and motherhood. Some key benefits include:
Reduced Risk of Pregnancy Complications: Strength training can help lower the risk of gestational diabetes, preeclampsia, and excessive weight gain.
Improved Postpartum Recovery: Staying strong throughout pregnancy helps your body recover more efficiently after delivery.
Better Posture and Reduced Back Pain: Strengthening the core and back muscles can alleviate common pregnancy-related discomforts.
Enhanced Stamina for Labor: Labor is an endurance event, and having strength and stamina can make the process easier.
Preparation for Motherhood: You’ll soon be lifting a baby, car seats, prams, and more. Strength training helps you build the endurance you’ll need for daily motherhood tasks.
Safe Strength Training Guidelines for Pregnancy
While strength training is beneficial, it’s essential to modify your workouts if/where necessary to accommodate your changing body and keep both you and your baby safe.
1. Get Medical Clearance
Before starting or continuing a strength training routine, consult with your doctor or midwife to ensure it’s safe for you.
2. Prioritise Core and Pelvic Floor Health
Limit traditional crunches and sit-ups, these are great core exercises and can be appropriate during pregnancy with correct form & breathing, but done with poor form & awareness can increase the risk or worsen diastasis recti (abdominal separation).
Incorporate core-stabilizing exercises instead like bird dogs, deadbugs and other anti-rotational core exercises to maintain a strong midsection.
Practice the Connection Breath, which integrates proper breathing with core and pelvic floor activation to prevent unnecessary pressure on these muscles.
3. Modify Strength Training Movements
Lower Body Exercises: Squats, lunges, and Romanian deadlifts are great choices and can be easily modified/swapped as pregnancy progresses if necessary.
Upper Body Exercises: Seated incline shoulder presses, cable/banded rows, and even bodyweight movements like incline push-ups help maintain upper body strength without excessive strain on the core and pelvic floor.
Avoid Exercises That Increase Intra-Abdominal Pressure, such as heavy lights or movements like barbell snatches/cleans etc for increased risk of injury.
4. Listen to Your Body and Adjust Intensity
Use the RPE Scale (Rate of Perceived Exertion) rather than aiming for personal records. Stay within a 6-7 out of 10 intensity level.
If You Can’t Talk Comfortably While Exercising, you may be working too hard. Keep movements controlled and steady.
5. Modify Training Positions as Needed
Avoid lying flat on your back for extended periods - especially after the first trimester.
Switch to seated or incline positions for chest/upper body exercises.
Be mindful of relaxin, a pregnancy hormone that increases joint laxity, making you more prone to injury.
6. Stay Hydrated and Avoid Overheating
7. Incorporate Restorative Movement
Mobility exercises and gentle stretching can help alleviate tension and improve circulation.
Walking is an excellent complement to strength training, providing cardiovascular benefits without excessive strain.
Sample Strength Training Workout for Pregnancy
Full-Body Pregnancy Strength Workout
Perform 3 sets of 10-12 reps per exercise. Rest as needed.
A1) DB or BB Squats – Strengthens legs and glutes while maintaining mobility.
A2) Seated or Incline DB Chest Press – Builds upper body strength safely.
B1)Seated Cable Rows or Banded Rows – Strengthens the upper back and improves posture.
B2) Glute Bridges (DB or bodyweight) – Strengthens glutes and supports the pelvis.
C1) Bird Dog Exercise – Engages core and improves stability.
C2)BB or DB Standing Shoulder Press – Maintains upper body strength without excessive strain.
C3) Side-Lying Clamshells – Strengthens the hips and pelvic floor.
Frequently Asked Questions About Strength Training During Pregnancy
>> Can I Start Strength Training If I Wasn’t Exercising Before Pregnancy?
Yes! If you’re new to strength training, start slow and focus on bodyweight exercises or light resistance bands before progressing to weights.
>> Can Strength Training Cause Miscarriage?
No, research shows that safe strength training does not increase the risk of miscarriage in a healthy pregnancy. However, always follow medical advice and listen to your body.
>> When Should I Stop Strength Training?
You don’t necessarily need to stop during your pregnancy unless advised by a healthcare professional. Modify exercises as your pregnancy progresses and prioritise movements that feel comfortable, especially towards the end.
>> What Exercises Should I Avoid?
Avoid high-impact activities, contact sports, exercises that involve jumping, and movements that cause pain or discomfort. Exercises that place excessive pressure on the abdomen can be substituted with more appropriate alternatives.
Ready to Stay Strong During Your Pregnancy?
At Strong Fams, we specialise in helping mums stay fit, strong, and healthy throughout pregnancy and beyond. With years of experience as pre- and postnatal coaches, personal trainers, and nutrition experts, we understand exactly what it takes to build a thriving pregnancy journey.
We believe pregnancy should be a time of empowerment, not limitation. That’s why we’ve helped hundreds of mums maintain strength, confidence, and vitality during and after pregnancy.
If you’re ready to experience a strong and thriving pregnancy, join us! You’ll get expert guidance & coaching in nutrition + safe workout plans, and the support you need to feel your best every step of the way.
👉 Book a Free Consultation to learn more about how we can support you in your pregnancy journey!