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.

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.

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 might help you sleep longer and better, which could make you feel less tired and more emotionally balanced.

Pregnant women who exercise more during pregnancy—like walking or swimming a lot—tend to have lower blood pressure in the last few months of pregnancy, which might help keep their hearts healthier.

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.