Is It Safe to Lift Weights During Pregnancy?
By Team Fitmoms
Updated on 16 May 2025
A safe and effective strength training exercise during pregnancy
Good news — yes, lifting weights during pregnancy is generally safe! In fact, strength training can be an excellent way to support your changing body. It helps build stamina, improves posture, supports your core muscles, and prepares you for the demands of labor and delivery. If you're pregnant and haven't yet incorporated strength exercises into your routine, it's a great time to start — with your doctor's approval, of course.
As beneficial as strength training can be during pregnancy, it’s important to approach it carefully. Working with a qualified prenatal fitness professional ensures that you’re lifting safely and adjusting your workouts as your pregnancy progresses. Your body will change a lot across the trimesters, and your exercise plan should evolve along with it to keep you and your baby safe and strong.
Why Strength Training is a Great Choice During Pregnancy
Once your healthcare provider clears you for exercise, strength training can deliver a wide range of benefits, including:
- Boosting endurance for labor and delivery
- Reducing common pregnancy aches and pains
- Supporting better posture and easier breathing
- Enhancing mood and emotional well-being
- Helping regulate hormonal shifts
- Providing structure and balance to your daily routine
- Lowering the risk of gestational diabetes
- Helping you feel confident and energized
Research even shows that resistance training during pregnancy can positively impact your baby’s health, supporting better lean body mass development compared to babies of mothers who didn't engage in regular strength exercises.
Weightlifting helps enhance mood and physical strength for pregnant women
How Often Should You Strength Train While Pregnant?
Aiming for two to three sessions per week is ideal for most pregnant women. Focus on full-body movements that promote strength, balance, and endurance. Keep in mind that you may need to make modifications based on how you feel and how far along you are.
Smart Tips for Lifting Weights Safely During Pregnancy
Work at your own pace — Avoid overexertion or pushing yourself beyond your comfort zone.
Breathe properly — Try to maintain steady breathing and avoid holding your breath during lifts, which can spike your blood pressure.
Prioritize stability — Seated or supported movements offer more control, especially later in pregnancy.
Modify as needed — adapt your exercises as your belly grows to stay safe and comfortable.
Be cautious with overhead lifts — As your center of gravity shifts, overhead movements may require extra care or adjustment.
Stability-focused exercises provide safety and support during pregnancy
Key Muscle Groups to Strengthen During Pregnancy
- Quadriceps
- Glutes
- Back muscles
- Hamstrings
- Deep core muscles
- Pelvic floor muscles (especially important!)
