Lifting for Two: What Science Says About Strength Training During Pregnancy

For decades, pregnant women were told to slow down — to walk, stretch, and avoid anything that raised their heart rate too high.But modern research is painting a very different (and exciting) picture: staying strong and active during pregnancy is not only safe — it can be incredibly beneficial.

Two recent studies — one published in the British Journal of Sports Medicine (Moolyk et al., 2025) and another in the International Urogynecology Journal (Prevett et al., 2023) — show that resistance training, even at higher intensities, is well-tolerated by both mom and baby when done safely.

💪 What the Research Says

1. High-Intensity Strength Training During Pregnancy

Researchers studied healthy women in their second trimester who performed squats, bench presses, and deadlifts up to 90 % of their 10-rep max — yes, heavy lifting!They tracked heart rate, blood pressure, and fetal blood flow before and after each lift.

The results?

• Fetal heart rate and umbilical blood flow remained completely normal

• No signs of fetal distress or adverse effects

• The women tolerated the workouts well — even when performing controlled breath holds (Valsalva)

Bottom line: For women who were already lifting before pregnancy, high-intensity resistance training was safe and well-tolerated when properly monitored.

2. Heavy Lifting & Pregnancy Outcomes

Another large study surveyed nearly 700 women who lifted at least 80 % of their 1-rep max during pregnancy.Here’s what they found:

• Two-thirds reported no pregnancy or delivery complications

• Women who maintained their training throughout pregnancy actually had fewer complications than those who stopped or scaled back

• Most returned to lifting within 3–4 months postpartum

• About half experienced some urinary incontinence (a reminder that pelvic-floor training matters for every lifter)

Together, these findings show that strength training can be a positive, safe, and empowering part of pregnancy for many women — especially those with previous lifting experience.

🏋️‍♀️ What If You’re New to Lifting?

If you weren’t lifting before pregnancy, it’s still absolutely safe — and smart — to begin resistance training now.The key is to start slowly, focus on form, and build gradually under professional guidance.

Here’s how to begin:

1. Get medical clearance. Most healthy pregnancies are cleared for moderate exercise, but it’s always best to check with your healthcare provider first.

2. Start with bodyweight exercises. Think squats to a box, glute bridges, wall push-ups, and banded rows.

3. Learn movement patterns before adding load. Focus on mastering the basics — squat, hinge, push, pull — with excellent form.

4. Add resistance bands or light dumbbells. Gradually build strength while keeping the effort at a 6–7 / 10 (you should be able to talk, but not sing).

5. Breathe with intention. Exhale through effort, and connect breath to pelvic-floor engagement — avoid holding your breath under strain.

6. Prioritize posture and stability. Pregnancy changes your center of gravity, so quality > quantity always.

7. Get support. A prenatal fitness coach can help you customize workouts for each trimester, modify when needed, and monitor progress safely.

💬 The good news: You don’t have to lift heavy to benefit. Consistent, moderate resistance training improves posture, reduces common pregnancy pains, enhances energy, and helps prepare your body for both birth and postpartum recovery.

🤰 For Experienced Lifters

If you lifted before pregnancy, you can likely keep lifting now — just listen to your body!

• Aim to maintain strength, not chase PRs

• Adjust load and volume based on energy levels

• Keep rest periods generous

• Focus on good breathing mechanics and pelvic-floor awareness

🌟 The Bottom Line

Whether you’re a seasoned lifter or brand new to strength training, pregnancy isn’t a reason to stop moving — it’s a reason to move with purpose.

Strength training during pregnancy supports your body, your baby, and your confidence.With the right guidance and a focus on safe progression, you can build the strength you’ll carry into motherhood — literally and figuratively.

If you’re pregnant and want personalized guidance to keep training safely, Paradigm Nutrition offers 1:1 prenatal coaching designed for active women who want to feel strong, supported, and confident through every trimester — and beyond.

👉 Book a free consultation to learn how we can help you lift smart, eat well, and thrive through pregnancy.