Can lifting weights while pregnant make you feel better?
Effects of strength training on quality of life in pregnant women: A systematic review
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Strength training improved sleep quality and reduced anxiety as much as it reduced physical pain.
Most assume exercise helps physical symptoms, but not necessarily mental ones — yet this study shows strength training had a powerful psychological impact.
Practical Takeaways
Do 2 strength training sessions per week (e.g., squats, glute bridges, modified push-ups) for at least 12 weeks during pregnancy — even 20 minutes each time.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Strength training improved sleep quality and reduced anxiety as much as it reduced physical pain.
Most assume exercise helps physical symptoms, but not necessarily mental ones — yet this study shows strength training had a powerful psychological impact.
Practical Takeaways
Do 2 strength training sessions per week (e.g., squats, glute bridges, modified push-ups) for at least 12 weeks during pregnancy — even 20 minutes each time.
Publication
Journal
Acta Obstetricia et Gynecologica Scandinavica
Year
2025
Authors
Paula Redondo-Delgado, P. Blanco-Gímenez, S. López-Ortiz, Celia García-Chico, J. Vicente-Mampel, S. Maroto-Izquierdo
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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.
When pregnant women do supervised strength training, they're likely to feel less back and sciatic pain—by about half—and find it easier to move around and do daily tasks compared to those who just get regular prenatal care.
When pregnant women do strength training with a trainer, they may feel more energetic, less tired, and less anxious, according to standard health surveys.
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.
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.