Is It Safe to Strength Train During Pregnancy?
One of my LWC girls recently found out she’s pregnant, and it got me thinking about a question I’ve heard before: is it actually safe to keep strength training?
Pregnancy might seem like a reason to pause your workouts, but it doesn’t have to be! In fact, research shows that for uncomplicated pregnancies, the benefits outweigh the risks.
Now, this doesn’t mean you should use this time to push your limits. It just means training with more intention.
A quick but important note before we dive into this:
I'm not your physician, and every pregnancy is unique! Consult your OB-GYN or healthcare provider before beginning or continuing an exercise program during pregnancy. Everything in this article is written for women experiencing healthy, uncomplicated pregnancies, and it should never replace individualized medical advice.
BENEFITS OF EXERCISE DURING PREGNANCY
I like to think of exercise during pregnancy less as something to "push through," and more as preparation for what's ahead. Every lower-body movement is building the leg strength you'll need to get up and down with your newborn several times a day. Every upper-body movement is preparing your arms for hours of holding, feeding, and carrying your baby.
According to the American College of Obstetricians and Gynecologists (ACOG), maintaining an appropriate exercise routine during pregnancy can help support:
A healthier pregnancy weight
Improved overall energy
Better mental health
Easier labor and delivery
A smoother postpartum recovery
TIPS FOR TRAINING SAFELY
Here are some things to keep in mind when strength training while pregnant:
Skip extended time on your back, especially past the first trimester. Your growing belly can compress a major vein in this position, reducing blood flow. Instead, elevate your shoulders (using an adjustable bench/seat) or modify the movement.
Be extra mindful of balance-heavy movements, such as lunges. Your center of gravity shifts, and the hormone relaxin loosens your joints to prepare your body for delivery (making you more likely to lose your balance). I recommend modifying by sticking to bodyweight or holding onto something for more support!
Avoid exercises with a real risk of impact to your belly, like a heavy bench press (where a missed rep could land weight on your chest/stomach) or loaded hip thrusts.
Watch your body temperature. Stay hydrated, avoid hot and humid conditions, and if you're outside, aim for cooler parts of the day. Always keep water close by!
Skip sudden, bouncy, or high-impact movements like jumping or plyometrics. Choose the low-impact alternatives instead.
Expect (and allow) your intensity to shift as pregnancy progresses. Many women naturally scale back in the third trimester, and that's completely normal. The goal shifts from building muscle to simply maintaining it. If you need to lighten your weights, that's okay! A lighter workout will always beat skipping it altogether.
Always listen to your body! If you experience dizziness, pain, or shortness of breath, stop and check in with your provider.
Remember that strength training is about training for real life. Pregnancy is one of the most important seasons to stay strong for! Every workout that you do now is an investment for a better, stronger future with your kiddo :)
