Is Resistance Training Safe During Pregnancy? New Research Says Yes — and Here’s Why

For years, pregnant women have been told to “take it easy,” especially when it comes to lifting weights. But a new systematic review and meta-analysis has officially flipped that narrative on its head.

The latest evidence shows that resistance training during pregnancy is not only safe — it’s protective, improving outcomes for both mom and baby when programmed appropriately.

Let’s break down what the research found and what this means for your workouts.

What the New Systematic Review Found

A comprehensive review of pregnancy resistance-training studies found consistent benefits across pregnancy, delivery, pelvic floor function, and fetal outcomes.

Key Findings

• Lower risk of gestational hypertension

• Reduced odds of gestational diabetes

• Better mental health outcomes, including decreased perinatal mood disorders

• Lower likelihood of fetal macrosomia (very large babies)

• No harmful effects on babies

• Equivalent or improved pelvic floor outcomes compared to non-training groups

In other words:

Strength training supports healthy pregnancies rather than threatening them.

Why Strength Training Helps (Physically and Physiologically)

1. Improved Metabolic Health

Resistance training improves insulin sensitivity and glucose management — two crucial factors during pregnancy.

2. Better Circulation and Placental Support

Moderate loading increases maternal blood flow without compromising fetal oxygenation.

3. Stronger, Safer Birth Preparation

Strength work supports:

• Core and pelvic stability

• Postural control

• Labor endurance

• Postpartum recovery

4. Mental Health Benefits

Women who strength train report:

• Lower fatigue

• Less pain

• Improved emotional resilience

Addressing Common Fears (With Evidence)

Myth 1: “Lifting weights could hurt the baby.”

Evidence: No studies show harm to fetal health when strength training is appropriately programmed.

Myth 2: “Strength training is too dangerous for pregnancy.”

Evidence: Mothers who lift have better pregnancy outcomes than those who don’t.

Myth 3: “It will damage your pelvic floor.”

Evidence: Research shows no increased risk of pelvic floor dysfunction — and combining resistance training with pelvic floor work can actually improve symptoms.

What ‘Safe Strength Training’ Actually Means

Resistance training during pregnancy is safe when programmed well.

Here’s what that looks like:

Gradual progression

Load matched to experience level

Good breathing + core coordination

Movements that support daily function

Modifications as the belly grows

Guidance from a prenatal-informed coach

This is not the time for maximal lifting, breath-holding, or extreme fatigue — but it is absolutely a time for strength.

Practical Guidelines for Pregnant Lifters

You can safely strength train during pregnancy if you:

1. Have clearance from your provider

2. Use loads that feel challenging but controlled

3. Avoid exercises that compromise balance

4. Adjust volume as energy fluctuates

5. Prioritize pelvic floor and core coordination

6. Listen to your body and stop with any symptoms

This approach not only protects your pregnancy — it prepares your body for birth and postpartum.

The Bottom Line

The newest evidence is clear:

Resistance training during pregnancy is safe, beneficial, and protective.

It supports:

• Healthy pregnancy outcomes

• Stronger deliveries

• Better postpartum recovery

• Improved pelvic floor health

• And more confident, empowered moms

It’s time to retire fear-based fitness advice and replace it with evidence-based support for strong, capable pregnant bodies.