Resistance training during pregnancy is safe and linked to improved maternal and fetal health outcomes without adverse effects.
Original: Lifting Weights While Pregnant: What the Science Actually Says
TL;DR
Evidence strongly supports that resistance training during pregnancy improves health outcomes and poses no harm to mother or baby.
Quick Answer
Lifting weights while pregnant is not only safe but also highly beneficial, according to dozens of controlled studies. Strength training during pregnancy reduces the odds of C-section by 16%, gestational hypertension by 58%, gestational diabetes by 38%, perinatal mood disorders by 52%, and macrosomia (excess birth weight) by 33%. There were no adverse effects on maternal or fetal health, and even high intra-abdominal pressure activities like squats and deadlifts with the Valsalva maneuver are considered safe.
Claims (10)
1. If a woman keeps exercising at the same level she did before getting pregnant, she’s less likely to run into pregnancy-related health problems than if she cuts back on exercise.
2. Doing the Valsalva maneuver—like holding your breath and bearing down—while lifting weights during pregnancy doesn’t reduce blood flow to the baby or lower the baby’s oxygen levels.
3. Lying on your back and holding your breath while lifting weights during pregnancy won't harm your baby, according to this claim.
4. A woman's body has naturally developed ways to keep her baby safe and healthy, even when she's under a lot of physical stress while pregnant.
5. Working out with weights while pregnant may lower the chance of having a baby that's much heavier than normal.
6. Working out with weights or resistance exercises while pregnant may help lower the chances of developing high blood pressure, diabetes during pregnancy, mood problems, and needing a C-section.
7. Doing heavy weightlifting, holding your breath while lifting, or lying on your back during pregnancy doesn't harm your baby or your pelvic floor health.
8. Working out with weights while pregnant doesn't harm the mom or the baby — it's safe.
9. 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.
10. When pregnant, doing strength exercises like lifting weights is less likely to cause injuries than activities like jogging or running.
Key Takeaways
- •Problem: Many women are told to avoid lifting weights while pregnant because it might harm the baby, but this advice is outdated and incorrect.
- •Core methods: Lifting weights, performing the Valsalva maneuver (holding breath during lifts), and doing supine weightlifting (lying on back while lifting).
- •How methods work: Lifting weights strengthens muscles and improves circulation; the Valsalva maneuver is a natural breath-hold during heavy lifts that doesn’t reduce blood flow to the baby; supine lifting is safe because the body adapts to maintain fetal blood supply.
- •Expected outcomes: Lower risk of C-section, gestational diabetes, gestational hypertension, mood disorders, and babies born too large; better mood, sleep, energy, and less pain for the mother.
- •Implementation timeframe: Benefits are seen when lifting is maintained throughout pregnancy, with most women able to continue lifting heavy into the third trimester without major changes.
Overview
Despite traditional advice warning against weight training during pregnancy due to fears of fetal harm, scientific evidence now shows that resistance training is not only safe but offers substantial health benefits for both mother and child. The solution is to continue or initiate strength training, including exercises that induce high intra-abdominal pressure such as squats and deadlifts with the Valsalva maneuver, and supine lifting, as these are not harmful and are associated with improved outcomes.
Key Terms
How to Apply
- 1.Continue or begin resistance training exercises such as squats, deadlifts, and bench presses during pregnancy, using weights you were comfortable with before pregnancy.
- 2.Use the Valsalva maneuver (briefly holding your breath) during heavy lifts like squats and deadlifts, as it is safe and does not harm the baby.
- 3.Perform supine exercises (lying on your back) as long as they are comfortable and do not cause dizziness or discomfort.
- 4.Listen to your body and stop any exercise that causes pain, but do not avoid lifting due to fear of fetal harm.
- 5.Avoid activities with high risk of abdominal trauma such as combat sports or lying directly on your stomach once it becomes uncomfortable.
Women who follow these steps will experience reduced risks of C-section, gestational diabetes, gestational hypertension, mood disorders, and large birth weight babies, while also improving their strength, mood, sleep, and overall well-being during pregnancy.
Studies from Description (6)
Claims (10)
1. If a woman keeps exercising at the same level she did before getting pregnant, she’s less likely to run into pregnancy-related health problems than if she cuts back on exercise.
2. Doing the Valsalva maneuver—like holding your breath and bearing down—while lifting weights during pregnancy doesn’t reduce blood flow to the baby or lower the baby’s oxygen levels.
3. Lying on your back and holding your breath while lifting weights during pregnancy won't harm your baby, according to this claim.
4. A woman's body has naturally developed ways to keep her baby safe and healthy, even when she's under a lot of physical stress while pregnant.
5. Working out with weights while pregnant may lower the chance of having a baby that's much heavier than normal.
6. Working out with weights or resistance exercises while pregnant may help lower the chances of developing high blood pressure, diabetes during pregnancy, mood problems, and needing a C-section.
7. Doing heavy weightlifting, holding your breath while lifting, or lying on your back during pregnancy doesn't harm your baby or your pelvic floor health.
8. Working out with weights while pregnant doesn't harm the mom or the baby — it's safe.
9. 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.
10. When pregnant, doing strength exercises like lifting weights is less likely to cause injuries than activities like jogging or running.
Related Content
Claims (10)
Working out with weights or resistance exercises while pregnant may help lower the chances of developing high blood pressure, diabetes during pregnancy, mood problems, and needing a C-section.
Working out with weights while pregnant doesn't harm the mom or the baby — it's safe.
Working out with weights while pregnant may lower the chance of having a baby that's much heavier than normal.
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 heavy weightlifting, holding your breath while lifting, or lying on your back during pregnancy doesn't harm your baby or your pelvic floor health.
Studies (6)
Resistance training in pregnancy: systematic review and meta-analysis of pregnancy, delivery, fetal and pelvic floor outcomes and call to action
DOI: 10.1136/bjsports-2024-109123
Supine hypotensive syndrome of pregnancy
DOI: 10.1097/EJA.0000000000001554
Impact of heavy resistance training on pregnancy and postpartum health outcomes
DOI: 10.1007/s00192-022-05393-1
Resistance Training Does Not Decrease Placental Blood Flow During Valsalva Maneuver: A Novel Use of 3D Doppler Power Flow Ultrasonography
DOI: 10.1177/19417381211000717
2019 Canadian guideline for physical activity throughout pregnancy
DOI: 10.1136/bjsports-2018-100056