Can A Pregnant Woman Safely Lift Weights?
The Old School Philosophy Says, “No Way!” To Pregnancy And Weightlifting
People of yesteryear, especially those over 70 or so, may not have the same ideas regarding weightlifting as younger folks.
People of the younger generations, like myself, associate weightlifting with fitness and health.
Many of our elders think of lifting weights and they think of the words “muscle-bound,” “bodybuilding,” and “steroids.”
The truth is, weightlifting is more than the popular memes and ideas.
The practice has been with us for quite some time, though at first, i truth, more of a sub-culture for devoted athletes.
Lifting weights has been well-studied and engaging in this practice, safely, can actually help pregnant women to thrive during their pregnancies.
The Science Supports Weightlifting During Pregnancy
Just in case you’re a health study nerd like I am, this part should immediately pique your interest. For everyone else, even if you find science generally boring, I assure you that this topic is not boring, not in the least!
Listen up; it’s time to drop the old ideas that seem “sensible,” and “Common sense,” in favor of research and science.
So, multiple studies demonstrate that HEAVY resistance training during pregnancy benefits women in many crucial ways.
There’s improved overall health, reduced risk of complications, easier labor and delivery, improved outcomes for the newborn, and long-term benefits to the baby, as in better bodily development throughout life.
There you go.
Let Your Doctor Or Midwife Know Your About Your Weightlifting Plans
Of course, always discuss your weightlifting, and general fitness plan, with the medical professional overseeing your pregnancy.
They should have notes in their records regarding what you’re doing.
Some health care providers may not be quite comfortable with the idea.
In that case, perhaps you might consider acquainting them with the research. We have included many links to studies below.
Modifications May Be Necessary when Lifting Weights During Pregnancy
Proper form is essential. Always. A good weightlifter knows this. Proper form cam make the difference between an injury and healthily gaining.
During pregnancy, this is especially true.
Pregnant individuals must not over-exert themselves, nor dehydrate themselves.
Don’t go crazy with a keto diet or any extreme fasting or carb avoidance.
Adjust the weight, reps, and types of exercises you do as the pregnancy moves along.
If you are lying on your back, don’t do so for over a few minutes at a stretch, especially in the third trimester.
Lying in your back, in a supine position, at an incline, is alright. Talk to your doctor.
Pelvic Floor Exercises may help the most. Find out more about these. Don’t go crazy doing these. Over-training the pelvic floor can really feel uncomfortable later when you’re first starting out, especially!
And, as always, listen to your body and don’t over-train or overdo it.
The slow and steady pace wins, as always.
https://pubmed.ncbi.nlm.nih.gov/36331580/#:~:text=Participants%20who%20maintained%20pre%2Dpregnancy%20training%20levels%20until,levels%20prior%20to%20delivery%20(p%20=%200.006).&text=Conclusions:%20Individuals%20who%20engaged%20in%20heavy%20prenatal,avoided%20Olympic%20lifting%2C%20Valsalva%20or%20supine%20weightlifting.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4203346/
https://pubmed.ncbi.nlm.nih.gov/38912201/
https://www.babycenter.com/pregnancy/diet-and-fitness/great-pregnancy-exercise-weight-training_7878#:~:text=With%20the%20go%20ahead%20from%20your%20doctor%2C,beneficial%20for%20both%20you%20and%20your%20baby.&text=One%20long%2Dterm%20study%20showed%20that%20children%20born,born%20to%20women%20who%20didn%27t%20lift%20weights.
https://www.dovepress.com/benefits-of-resistance-training-during-pregnancy-for-maternal-and-feta-peer-reviewed-fulltext-article-IJWH
8 comments to “Can A Pregnant Woman Safely Lift Weights?”
Denise S. - May 16, 2025
I am a weightlifter. A body sculptor. I take it seriously. I’ve never been pregnancy (yet) but when I do one day (I am only 19), I will 100% keep lifting. I am not muscle bound I am hot. Foxy. So, ladies, know your stuff, Lifting weights does not make you look like a man or cause damage! O-F-C—don’t strain or get a hernia. That comes from thinking like a guy and showing off at the gym.
Evelyn Sanders - May 18, 2025
Hello, Denise.
The writer clearly meant that when you DO eventually become pregnant, you will have to modify your routine. Just keep that in mind and read up about it beforehand.
Cheers,
Evy
Jilly Jilly - May 18, 2025
I am not sure I would lift heavy weights. The mere possibility that I could bump into my bump with a weight or something scares me. I would rather stick to walking, yoga poses, and certainly light weights.
I would not want anything heavy near me. I have never been pregnant but this is just how I feel.
Shaquanna Williamson - May 20, 2025
Who’s going to do your laundry for you? (Unless you have a maid, in which case, more power to ya, girl!)
You’re going to be around heavy things. You’re going to have to take the stairs. (Unless you live in an elevator building!)
There is ice in the winter. Rainy sidewalks in summer. Mud. Etc. Etc. You always have to be careful. Your idea is to avoid being near any hazards and this is a ludicrous effort. Life is hazardous. Car travel is hazardous. I guess you have a point but modern living demands we take risks. If you choose not to, at least the ideas behind your choices are sound and on solid ground that you can explain and defend, and really you’re trying to be good and do good.
NAN CEE - May 21, 2025
I know, right? Never been preggo before neither and I hope to stay that way a few more years. Eventually..
I think the idea of even being around heavy things that can fall.. Like weights going up and down, say..
Bad idea. Just. Bad. Idea.
Daphne M. - May 20, 2025
Why in the world even think about taking risks? This is the height of irresponsibility, IMHO.
I feel women should approach pregnancy with more caution. These days, prenatal women seem to want to defy nature.
You don’t want to over do things. And, lifting heavy weights is probably just that. The potential for accidents, alone, makes staying home a safer choice.
Sharon Whipple - May 22, 2025
Well, each person to their own, you know what I mean? You do you. I don’t like being told what I can and can’t do based on arbitrary rules. So, no thank you. I will walk, run, jog, lift weights, and whatever else I want to do. Any time. That includes during pregnancy. Living in fear of accidents is sick and probably pathological.
Jess the Demon Seed - May 22, 2025
Sharon, I love you! I live by this. I follow my own inner voice. I really detest organized religion. I am not really an anarchist, but I do think religion is private and individual.