Background
For many years, pregnant women were advised to avoid heavy lifting and stick to light exercise. While staying active has long been encouraged, resistance training has often been approached with caution due to concerns about the baby, the pelvic floor, and abdominal separation.
This recent review challenges those beliefs, highlighting that much of the caution surrounding strength training during pregnancy is based on outdated advice rather than current evidence.
What They Reviewed
The authors examined the latest research surrounding resistance training during pregnancy, including its effects on maternal health, fetal wellbeing, the pelvic floor, and pregnancy outcomes. They also explored common misconceptions and whether these concerns are supported by scientific evidence.
What They Found
Strength Training is Safe
For healthy pregnancies without medical contraindications, resistance training can be performed safely when appropriately modified and supervised.
Health Benefits Go Beyond Strength
Women who participated in resistance training were shown to have improved physical function and may reduce their risk of developing gestational diabetes, pregnancy-related hypertension and pre-eclampsia.
Many Common Fears Aren’t Supported by Evidence
Current research does not show that appropriately prescribed resistance training increases the risk of harming the baby, worsening pelvic floor symptoms or contributing to abdominal separation.
Clinical Takeaways
Strength Matters
Pregnancy places increasing demands on the body. Maintaining strength can help support posture, improve everyday function, and better prepare the body for labour and the physical demands of caring for a newborn.
Every Pregnancy is Different
There is no one-size-fits-all programme. Exercise should always be tailored to the individual, taking into account previous training experience, symptoms, and any pregnancy-specific considerations. Working with a pelvic health physiotherapist or qualified prenatal exercise professional can help ensure exercise remains safe and effective throughout pregnancy.
The Bottom Line
Pregnancy doesn’t mean you need to stop lifting weights, it simply means your training may need to evolve. This review adds to the growing body of evidence showing that resistance training can be a safe, effective, and empowering way to support both mother and baby throughout pregnancy. With the right guidance, strength training isn’t something to fear, it’s something to embrace.
Looking for expert guidance on exercising during pregnancy? Our Pelvic Health Physiotherapist provide evidence-based assessment, treatment and exercise programmes to help you move with confidence throughout pregnancy and into your postnatal recovery. Visit our Pelvic Health page to find out more, or book an appointment to start your journey today.
Written by Caitlin Irving | Physiotherapist | Pelvic floor Physiotherapist