Why strength training is smart in pregnancy

Hello readers,

Let’s chat about this topic. I love it.

Pregnancy ≠ fragile.

Pregnancy ≠ stop moving.

And pregnancy definitely ≠ “drop the weights.”

If you’re wondering whether you can keep lifting while growing a tiny human… the answer is yes.

And not just “yes, it’s safe.”

It’s actually recommended.

Wait—Isn’t Exercise Risky?

Nope. Not when done right.

The American College of Obstetricians and Gynecologists (ACOG) recommends 150 minutes of moderate-intensity physical activity per week during pregnancy.

That includes resistance training.

You don’t need to PR your deadlift or hit CrossFit WODs until labor (although I might try..hehe) — but moving with intention? Building strength? Supporting your joints and posture?

Absolutely.

What the Research Says (And Why PTs Love It)

Strength training supports:

• Pelvic alignment

• Core stability

• Balance and proprioception (which changes fast during pregnancy)

• Joint protection — especially with relaxin making things feel “looser”

• Lower back, hip, and SI joint pain (a big one)

A 2015 systematic review in the British Journal of Sports Medicine found that resistance training during pregnancy reduced the risk of gestational diabetes and helped with weight management — without increasing risk of preterm birth, low birth weight, or complications.

Studies published in Journal of Physiotherapy and Physical Therapy in Sport also show that prenatal strength programs reduce pelvic girdle pain and improve function — especially in the third trimester.

Good for Baby Too? Yep.

This part still blows people’s minds.

Research shows:

• Babies of active moms have better heart rate variability — a sign of nervous system maturity

• Aerobic and resistance exercise can lead to improved fetal brain development (measured by EEGs just days after birth!)

• Prenatal movement is linked to lower infant fat mass and better insulin sensitivity

• AND, to top it all off, I heard recently that babies derived from mothers who exercised during pregnancy had an increased IQ average of 5 points compared to their nonactive counterparts

What Should Be Modified?

You don’t have to overhaul your entire workout routine. Just adjust.

• Avoid supine (on your back) positions after the first trimester

• Keep breathing steady — no breath holding or Valsalva

• Reduce load as needed; prioritize form over max effort

• Focus on functional strength: squats, hip hinges, rows, carries

• Include core work — but think stability (bird dogs, Pallof presses, dead bugs with modifications)

What to skip: heavy overhead lifts if balance is off, exercises that cause coning or doming in the belly, anything that just doesn’t feel right.

Common Fears, Debunked

“Can lifting weights cause miscarriage?”

There’s zero scientific evidence supporting that.

“I’ve never lifted before — is it too late to start?”

Nope. Starting during pregnancy is still safe. Just go slow, and ideally work with a PT or trainer who understands prenatal modifications.

“Should I avoid core work?”

No — you need it. Just avoid flexion-heavy moves (like full sit-ups). Think support, not strain.

Final Thoughts

Pregnancy is the perfect time to get strong — for you, for baby, and for life after delivery. Just think of all the exercise you’re doing as “prehab” for all the heavy baby lifting you’ll be doing over the next few years!

If you want guidance, help modifying lifts, or a plan that’s safe and smart for your stage of pregnancy — I’ve got you. Just reply to this email or visit rehabwithroni.com.

We train for birth.

We train for life.

And yes — we train while pregnant.

With love,

Roni