By: Breana Fair, PT, DPT
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For many years, this advice was the gold standard: pregnant women should avoid heavy lifting and intense workouts. Fortunately, recent research has shown that heavy resistance training (when appropriately dosed and supervised) can be safe and effective for women to maintain fitness and strength throughout pregnancy.
What is Considered “HEAVY” Resistance Training?
Heavy lifting is not objectively measured by numbers but instead is defined by an individual’s experience, comfort, and stage of pregnancy. Heavy resistance training can be defined as:
- Loading with weight that is controllable
- Resistance that requires effort, but with proper breathing and technique
- Resistance that does NOT push to failure
- Lower repetitions with adequate rest between exercises
Benefits of Strength Training During Pregnancy
When done safely, resistance training can offer significant physical and mental benefits for both mother and baby.
- Decreased fatigue and improved mood and energy levels
- Lower risk of gestational health issues such as diabetes, hypertension, etc.
- Diminished pelvic/low back pain and improvements in musculoskeletal support
- Labor, delivery, and postpartum benefits with reduced pelvic floor dysfunction
Getting Started With Safe Strength Training During Pregnancy
The goal of heavy resistance training during pregnancy is not to set personal records, but rather to support the health, function, and overall mental and physical well-being of both the mother and the baby. Every pregnancy is unique, and it is essential to listen to your body and prioritize safety first.
Let’s keep you strong during pregnancy! Unsure where to start? Contact us for a consultation!
Resources
Prevett, C., Kimber, M. L., Forner, L., de Vivo, M., & Davenport, M. H. (2023). Impact of heavy resistance training on pregnancy and postpartum health outcomes. International urogynecology journal, 34(2), 405–411. https://doi.org/10.1007/s00192-022-05393-1
Prevett, C., Gingerich, J., Sivak, A., & Davenport, M. H. (2025). Resistance training in pregnancy: systematic review and meta-analysis of pregnancy, delivery, fetal and pelvic floor outcomes and call to action. British journal of sports medicine, 59(16), 1173–1182. https://doi.org/10.1136/bjsports-2024-109123
Ultimate Guide to safe pregnancy workouts for every trimester. STEEL Fitness & Health. (n.d.). https://www.steelsaigon.com/blog/pregnancy-workouts
