Strength Training in Pregnancy

Yes. If your pregnancy is uncomplicated and your clinician has cleared you, strength training is safe and useful. ACOG encourages aerobic activity and strength-conditioning before, during, and after pregnancy. Resistance work with weights or bands is on ACOGs list of exercises that have been studied and found beneficial.

Train at a talk-test pace, skip contact and fall-risk sports, avoid overheating (especially in the first trimester), and stop for bleeding, dizziness, chest pain, leaking fluid, or painful contractions.

This is education, not personal medical advice. Get clearance first.

Can you do strength training while pregnant?

If you are healthy and the pregnancy is normal, yes. ACOG says physical activity does not raise miscarriage, low-birth-weight, or preterm-birth risk in uncomplicated pregnancies, and it specifically supports strength work, not only cardio.

Already lifting: you can often keep the same patterns (squat, hinge, push, pull, carry) with less strain and better breathing.

New to weights: start light. Bodyweight, bands, and sit-to-stands count.

Strength training in pregnancy is for staying capable, getting off the floor, carrying shopping, preparing for birth and a baby, not for peaking a total.

Is strength training safe in the first trimester?
For most uncomplicated pregnancies, yes, after clearance. Keep the talk test. Learn pressure control now (exhale on effort, no bearing down) so trimester two is an adjustment, not a panic rebuild.

How much strength training while pregnant?

ACOG's aerobic target is at least 150 minutes a week of moderate activity, plus strength-conditioning.

A practical split:

• 2-3 strength sessions a week on non-consecutive days.
• Walking or easy cardio on other days.
• Sessions can be short. Several PregActive 12-minute bouts still count.

Moderate means you can talk, not sing. If the scale drops fast, eat more. If nausea wrecks the day, walk or do a lighter circuit. Consistency beats intensity.

What are the best strength exercises while pregnant?
The best lifts are the ones that stay stable, let you breathe, and do not cone the midline or dump pressure into the pelvic floor.

Lower body exercises

• Sit-to-stand or squat to a box.
• Hip hinge / light Romanian deadlift.
• Elevated glute bridge or bench hip thrust.
• Step-up to a low, stable step.
• Banded side step or clamshell.

Upper body exercises

• Band or dumbbell row.
• Wall, incline, or kneeling push-up.
• Seated or standing overhead press with a range that does not flare the ribs.
• Band pull-apart.

Core and pressure (every session)

• 360° breathing.
• PregActive Hug & Wrap (gentle 360° corset on the exhale, not a suck-in, not a brace-and-bear-down).
• Bird dog.
• Side-lying or incline dead bug.
• Pelvic floor lift and full release.

What strength exercises should you avoid while pregnant?

Avoid:

• Contact sports and anything with a fall risk (ski, horse, gymnastics, off-road bike).
• Heavy lifts that need a Valsalva / held breath to finish.
• Movements where you lose balance as the belly grows.
• Hot rooms.
• Long flat-on-back sets if you feel faint (more relevant after ~20 weeks).
• Hard sit-ups or crunches that cone the belly.

Can you lift heavy weights while pregnant?

Pregnancy is not the time to lift heavy weights or try to achieve personal bests. You can lift a challenging but controlled load if you were already trained and you are cleared. You should not chase a one-rep max.

Use a weight you can move for quality reps with an exhale on the effort, a quiet pelvic floor, and no dizziness.

Strength Training Tips

1. Avoid lifting weights while lying on your back especially in 2nd and 3rd trimesters.

2. Don't over-exert yourself or strain too much.

3. Use an incline bench instead of a flat bench.

4. During the third trimester please be careful when lifting weight overhead.

5. Avoid lifting heavy weights.

6. Avoid holding your breath (known as the Valsalva maneuver)

7. Ask help from gym staff about technique.

Strength training by trimester

First trimester

Keep familiar patterns. Learn breath and the Pregactive Hug & Wrap technique. Manage heat, nausea, and fatigue. 

Second trimester

Stand or incline more if lying flat feels off. Widen the stance if the belly needs room. Watch balance. Same lifts, smarter setup.

Third trimester

Shorter sets, more rest, more support (bench, wall, rack). Follow our guided 3rd trimester workouts.

When to stop and call your provider
Stop for vaginal bleeding, feeling faint, shortness of breath before you start, chest pain, headache, muscle weakness, calf pain or swelling, regular painful contractions, or fluid leaking from the vagina.

FAQ

Can you do strength training while pregnant?

Yes, in an uncomplicated pregnancy after clinician clearance. ACOG supports strength-conditioning.

What are the best exercises?

Squat or sit-to-stand, light hinge, row, incline push, bridge, band work, carries, plus breath and pelvic floor.

Is it safe in the first trimester?

Usually yes if cleared. Do not overheat. Do not hold your breath.

Can strength training cause miscarriage?

ACOG does not link regular moderate exercise in uncomplicated pregnancies to higher miscarriage risk. Impact, falls, and overheating are separate issues.

Do I need machines or a gym?

No. Bodyweight, a band, and a chair are enough. Most of our Pregactive workouts are equipment-free.

Modifications

Strength training when pregnant requires some specific modifications.

When training, you increase the weight as you become stronger to increase the resistance as a way to keep challenging your muscles and increase your strength.

The American College of Obstetricians and Gynecologists states that strength training (resistance exercise) as safe during pregnancy.

Conditions Preventing You from Lifting Weights

1. Heart or lung disease

2. Cervical cerclage

3. Severe anemia

4. Chronic bronchitis

5. Intrauterine growth restriction

6. Poor diabetes control

7. Poor control of hypertension

8. Obesity

9. Preeclampsia

10. Placenta previa

11. Pregnancy with twins, triplets, or high-order multiples

Weight Training Exercises to AVOID

I want to start with what exercises you need to avoid when pregnant as this is the first step to keeping both you and baby safe.

There are some weight exercises that are not recommended when you're pregnant, so it's very important to talk to an expert at your gym or fitness center before you get started.

Exercise to Avoid:

1. Most total body circuit classes

2. Classes that use bar bells and fast movements

3. Cross-fit type training that involves ballistic movements using heavy weights.

4. Workouts that use heavy bar bells behind your neck after 12 weeks.

5. Avoid exercises such as deadlifts, clean and press, and upright rows.

6. Weighted sit-up or abdominal exercises that can cause unwanted strain on your core.

7. Abdominal rotation machines.

Safe Strength Training Guidelines

Do:

1. Use moderate weights (RPE 5-7/10)

2. Focus on form and control

3. Include full-body or split routines

4. 2-3 sets of 10-15 reps

5. Stop if dizzy, painful, or leaking

Don't:

1. Lift near-max (1-3 RM)

2. Do Valsalva (holding breath hard)

3. Perform overhead lifts lying flat after 16 weeks

4. Do contact sports, heavy plyometrics, or hot yoga

5. Ignore coning/doming of the belly (sign of core strain)

RED FLAGS - STOP and CALL YOUR DOCTOR

1. Vaginal bleeding

2. Severe headache/dizziness

3. Calf pain or swelling (DVT risk)

4. Regular painful contractions

5. Fluid gushing/leaking

6. Coning (ridge down midline when doing abs)

Why it's harder to exercise as you go through your pregnancy:

1. Increased blood volume, which means your heart has to work harder to pump it around your body.

2. Less space for your lungs to expand as baby grows bigger making it much harder to breathe.

3. The change in tension of your ligaments as the pregnancy hormone 'relaxin' literally relaxes them.

Strength Training Workout Video

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Workout PDFs

4. Fatigue as your body works overtime to create a little baby!

Modify Strength Training

As pregnancy advances, the body undergoes significant changes that necessitate modifications to strength training routines.

During the second trimester, women may need to adjust their stance during exercises like squats or lunges to account for changes in balance.

They should also be cautious about engaging in activities that involve sudden movements or the risk of falling.

Your Third Trimester

In the third trimester, the focus should shift more towards gentle stretching and strengthening exercises that don't put pressure on the abdomen or require lying flat on the back.

It's also essential to monitor heart rate and exertion levels during workouts.

Pregnant women should be able to carry on a conversation while exercising, indicating a safe level of exertion.

Breathing should not be labored, and exercises that cause any pain or discomfort should be discontinued immediately.

A certified prenatal fitness instructor can provide valuable guidance on how to safely modify exercises and can suggest alternatives that are better suited for later stages of pregnancy.

When to stop lifting weights when pregnant?

First piece of advice is you should definitely stop if you feel any pain, strain or shortness of breath when lifting.

Exerting yourself too much may increase your risk of preterm delivery.

As you progress deeper into your pregnancy your workouts must be modified which you will see with my trimester-specific workouts.

Related: Pregnancy workouts at home

Are deadlifts OK?

Some women have continued to perform deadlifts when pregnant but I am not a fan. The stress on your overall body can cause injury especially when your hormones kick in.

There are just much better ways to strength train besides doing risky deadlifts without any form of modification.

What shouldn't I lift?

Avoid lifting heavy weights and try and avoid barbells or exercises over your head. There are many exercises you need to avoid which are already listed in this post.

Can I do squats?

Modified squats are safe for most pregnant women because they can help strengthen your pelvic floor muscles, improve hip mobility and improve blood circulation to your whole body.

Related article: Can I do squats when pregnant?

Can I do bench press while pregnant?

The key point here is to avoid lifting weights while lying on your back after the first 12 weeks of your pregnancy.

Because of that reason, you should avoid the bench press and use some of the many other safe pregnancy exercises to strengthen the chest and arms.

One machine could be the chest fly machine.

Can I do lunges?

Lunges are a great exercise to do throughout pregnancy as they can help with balance and stabilization.

Can you do leg lifts?

Leg lifts are another good exercise to strengthen your back and abdominal muscles. As with a lot of exercises, your leg lifts must be modified to avoid lying on your back as you progress into your pregnancy.

Can you do jumping jacks?

I wouldn't advise you do any bouncing, jumping or ballistic movements and this includes jumping jacks. There is just no need to do this exercises as there are so many other safer options.

Can I do sit ups?

I have written an entire post on ab training when pregnant with the link below so i won't go into it in depth here.

While sit-ups during pregnancy may not a safety risk for your baby, they may be risky for you as they can contribute to diastasis recti or uterine prolapse.

Are glute bridges OK?

Modified bridges can be performed during pregnancy because they can help to develop stronger glutes help to alleviate low back and pelvic pain. 

Listen to this Strength Training Podcast (12 minutes)

Resistance Bands and Strength Training when Pregnant

I love using resistance bands as they provide constant 'resistance' throughout the exercise motion.

If you are looking to buy one; you need to be aware that different colors represent different tensions so aim for the lower resistance.

As with lifting weights, it is important to ensure you are using the correct technique so always seek advice from a trainer and let them know that you're pregnant.

Strength Training when Pregnant Myths

'Lifting makes baby small' - No evidence - strength training improves birth outcomes.

'You'll hurt the baby' - Baby is protected by amniotic fluid and strong uterus.

'Core work = diastasis' - Wrong exercises cause it. Bird-dogs, heel slides heal it.

Frequency is the key too!

Once a week is great but aim for 15- 20 minutes of strength 3 times a week if you can and walk somewhere most days.

We'd love to hear from you with your questions and feedback on this podcast.

We are here to deliver you with the information you need so you can be empowered, informed and confident in your pregnancy.

Sources

ACOG. Exercise During Pregnancy (FAQ119).

ACOG Committee Opinion 804. Physical Activity and Exercise During Pregnancy and the Postpartum Period.

Article review: Article updated and reviewed by Kerryn Boyle on 01/09/2026.