Can lifting weights during pregnancy make mom and baby healthier?
Resistance training in pregnancy: systematic review and meta-analysis of pregnancy, delivery, fetal and pelvic floor outcomes and call to action
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resistance training reduced macrosomia (babies over 9 lbs) by 33%, even though it doesn’t reduce C-sections.
People assume bigger babies lead to more C-sections — but this study shows strength training can prevent oversized babies without lowering surgical rates, suggesting other factors drive delivery mode.
Practical Takeaways
If you're pregnant and cleared by your doctor, add 2–3 sessions per week of moderate resistance training (bodyweight or light weights) to your routine — focus on squats, glute bridges, and rows.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Resistance training reduced macrosomia (babies over 9 lbs) by 33%, even though it doesn’t reduce C-sections.
People assume bigger babies lead to more C-sections — but this study shows strength training can prevent oversized babies without lowering surgical rates, suggesting other factors drive delivery mode.
Practical Takeaways
If you're pregnant and cleared by your doctor, add 2–3 sessions per week of moderate resistance training (bodyweight or light weights) to your routine — focus on squats, glute bridges, and rows.
Publication
Journal
British Journal of Sports Medicine
Year
2025
Authors
Christina Prevett, Jessica Gingerich, Allison Sivak, Margie H. Davenport
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Claims (9)
Working out with weights while pregnant doesn't harm the mom or the baby — it's safe.
Doing strength exercises during pregnancy might lower the chances of getting high blood pressure or diabetes while pregnant, which could help moms stay healthier.
Women who do strength training as part of their pregnancy exercise routine may be less likely to experience mood disorders like anxiety or depression after giving birth.
When pregnant women do resistance training as part of their exercise routine, their babies are less likely to be born very large, which can help avoid birth problems.
Doing strength exercises during pregnancy as part of a broader workout plan doesn't seem to lower the chances of needing a C-section, forceps, or tearing during birth—so the benefits are probably more about how your body uses energy than about making delivery easier physically.