If pregnant women do supervised strength training once or twice a week for at least 12 weeks, they might gain about 4 pounds less than those who get regular prenatal care, and this could help lower their chances of developing gestational diabetes, high blood pressure, or needing a C-section.

For healthy pregnant women who aren't very active, doing structured exercise three times a week plus some coaching about staying active doesn't seem to help them gain less weight by the time they give birth, compared to just getting regular prenatal care.

When pregnant women do supervised strength training, they tend to gain less weight than usual, feel less back and sciatic pain, and feel stronger, more energetic, sleep better, and feel more mentally well.

Doing guided strength exercises while pregnant can help make your muscles stronger and your heart and lungs work better, which makes daily activities easier and less tiring.

Doing supervised weight training while pregnant doesn't raise or lower your blood pressure, either when you're resting or after working out, even after 12 weeks — so it's not hurting your heart health.