Strength Training During Pregnancy: How To Stay Strong Safely During Your Pregnancy

Pregnancy is an exciting journey filled with physical, mental, and emotional change.

For many women, staying active during pregnancy is important , yet the moment that positive test appears, so can confusion, fear, and a flood of outdated advice.

“Can I still lift weights?”
“Is this safe?”
“Am I doing too much… or not enough?”

The good news is: strength training during pregnancy is not only safe for most women - it’s one of the most beneficial things you can do, when approached with evidence-based guidance and appropriate self-awareness.

This blog will help you understand what the research actually says, what’s outdated fear-based advice, and how to continue training in a way that supports both your body and your growing baby.

The Benefits of Strength Training During Pregnancy

Well-designed strength training during pregnancy is associated with a wide range of benefits for both mum and baby:

• Reduced risk of pregnancy complications
  Including gestational diabetes, hypertensive disorders, and excessive gestational weight gain.

• Improved postpartum recovery
  Maintaining muscle mass, strength, and connective tissue capacity supports smoother recovery after birth.

• Better posture and reduced aches and pains
  Strengthening the hips, back, and trunk can help manage common discomforts such as lower-back and pelvic pain.

• Improved physical capacity for labour
  Labour is physically demanding — strength and muscular endurance matter.

• Preparation for motherhood
  Babies, prams, car seats, feeding, carrying… strength training prepares you for real-life demands

Safe Strength Training Guidelines for Pregnancy - Evidence Based.

1. Get Medical Clearance — but Understand What’s “Normal”

Always check in with your doctor or midwife before starting or continuing exercise, particularly if you have medical complications.

For healthy, uncomplicated pregnancies, exercise — including resistance training — is broadly supported by current research.

2. Core & Pelvic Floor: Support, Not Fear

Much of the advice given to pregnant women around the core is overly cautious and not strongly evidence-based.

• Traditional core exercises like crunches or planks are not inherently dangerous

• Issues arise when movements are performed with poor awareness, excessive load, or uncontrolled pressure

Rather than banning movements, focus on:

• Breath-led control (not breath holding to strain)

• Managing intra-abdominal pressure, not avoiding it completely

• Exercises such as:

  • Bird dogs

  • Dead bugs

  • Pallof presses

  • Loaded carries

  • Modified planks (when appropriate)

The goal is coordination, not complete restriction.

3. Strength Training Movements: What Still Works

Most foundational strength movements remain appropriate during pregnancy with sensible adjustments.

Lower body

• Squats, split squats, lunges, hip hinges, and Romanian deadlifts

• Modify stance, range, or load as pregnancy progresses

Upper body

• Rows, presses, pulldowns, incline or seated pushing patterns

• Push-ups can be elevated as needed

Olympic lifts & high-skill movements

• Not automatically unsafe, but often unnecessary due to complexity and fatigue cost

• Many women choose simpler strength options instead

4. Load, Intensity & Breath: A Smarter Approach

Rather than rigid rules like “don’t lift heavy”:

• Use RPE (Rate of Perceived Exertion)
  Aim for ~6–7/10 most of the time

• You should be able to talk in short sentences

• Avoid grinding reps or maximal efforts unless an advanced lifter

5. Training Positions & Comfort

• Lying flat on your back for short periods is not inherently harmful, especially earlier in pregnancy

• Later on, many women simply find it uncomfortable so adjust accordingly where/when you need to

• Incline, side-lying, seated, or standing positions are all great options

Let your own body guide you - not fear.

6. Heat, Hydration & Recovery

• Stay well hydrated

• Avoid excessive heat exposure

• Take rest days seriously - pregnancy is already physiologically demanding

7. Complement Strength With Gentle Movement

• Walking, mobility work, and gentle stretching all support circulation and recovery

• You don’t need to “do everything” at once though, consistency matters more than volume

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 or high risk of injury and/or falls. 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 evidence-based prenatal and postnatal coaching — helping women feel confident in their bodies rather than fearful of them.

We believe pregnancy is a season of adaptation, not fragility.

If you want:

• Clear, up-to-date guidance

• Strength programs that evolve with your pregnancy

• Nutrition support tailored to real mums

• Coaching that empowers rather than restricts

👉 Book a Free Consultation to learn more about how we can support you in your pregnancy journey!