Strength training during pregnancy raises a lot of questions. What's allowed, what isn't, and how do you keep yourself and your baby safe? Fortunately, a growing body of research shows that properly adapted strength training isn't just safe during an uncomplicated pregnancy – it also brings plenty of benefits for mother and child alike.
Is strength training safe during pregnancy?
Clinical research by Waters et al. (2013) shows that adapted strength training can be performed safely by pregnant women, as long as biomechanical changes are taken into account – an increasing abdominal size, a shifting centre of gravity and greater joint laxity. That makes it important to avoid risky lifting movements, such as lifting from the floor or overhead, particularly after the second trimester. These recommendations are based on NIOSH's RNLE model, which factors in lifting distance, lifting height and frequency among other things.
Which strength exercises should you avoid during pregnancy?
The NIOSH recommendations and the RNLE model set out clear limits on lifting and strength efforts for pregnant women. You should avoid:
- Lifting from the floor (below knee or mid-shin height) or overhead
- Working with a barbell in asymmetric or unstable positions
- Exercises that involve prolonged rounding of the back or overloading the abdominal muscles
Certain single-leg exercises on balance boards or unstable surfaces can also pose stability risks, particularly in the third trimester.
So what can you do in the gym while pregnant?
Safe strength training means exercises performed in stable positions, with the weight close to the body (the medium reach zone), and at comfortable heights (knee to shoulder). For example:
- Goblet squats with a kettlebell: focusing on hip mobility and the glutes
- Seated rows or lat pulldowns: back exercises performed in a controlled position
- Deadlifts with light weights, starting from knee height (using a medicine ball, for instance)
Can you deadlift during pregnancy?
Yes, deadlifts can be safe provided you adapt how you perform them. Use a raised starting position so you aren't lifting from below mid-shin, and avoid heavy reps above 85 % of your 1RM. Waters et al. (2013) and further research by Bø & Nygaard (2020) show that strength efforts such as deadlifts have no negative effects on the pelvic floor muscles in well-trained women, as long as intra-abdominal pressure and correct technique are taken into account.
Can I train my core during pregnancy?
Absolutely, but with some nuance. Avoid traditional crunches or exercises that create high intra-abdominal pressure. Focus instead on breathing technique, the deep abdominal muscles and pelvic floor activation. Think:
- Dead bug variations without flexing the neck
- Pallof presses for anti-rotation strength
- Glute bridges or bird dogs
According to Bø & Nygaard (2020), women who train their pelvic floor muscles regularly during pregnancy show no negative effects on birth or recovery. Quite the opposite: the first stage of labour is often shorter.
Is strength training safe in the third trimester?
In the third trimester your freedom of movement is restricted by your growing bump. Waters et al. (2013) advise limiting lifting movements to the "medium" and "extended" zones (object 30-40 cm from the body, between knee and shoulder height). Avoid lifting overhead or from the floor. The frequency of strength efforts should be adjusted too: high-frequency sets (more than 3 a minute) aren't recommended.
Can you build muscle while pregnant?
Muscle growth shouldn't be the primary focus during pregnancy, but research by Bø & Nygaard (2020) shows that strength training encourages the retention of muscle mass and helps improve body composition, which indirectly speeds up your preparation for birth and your recovery. Preserving muscle matters most as you move towards the third trimester, when fat storage and muscle breakdown call for hormonal support.
Does strength training help with labour?
Yes – strength training strengthens the muscles involved in labour: legs, pelvic floor, back and core. According to Bø & Nygaard (2020), a stronger body contributes to a shorter first stage of labour and reduces the likelihood of medical interventions such as a caesarean section. It also helps prevent pregnancy-related complaints such as lower back pain, pelvic instability and urinary incontinence.
Tips for training safely in your home gym or at the gym
- Use supportive equipment such as a weight bench or rubber floor mats
- Work with kettlebells or medicine balls rather than heavy barbells
- Train in a well-ventilated space and avoid overheating
- Listen to your body and avoid the Valsalva technique (straining while holding your breath)
Conclusion
Strength training during pregnancy isn't just safe – it's recommended, provided it's done properly. By focusing on good technique, stability and adjusting your intensity and range of motion, you can keep training strongly and healthily well into your pregnancy. Would you like a training plan adapted to you personally? Get in touch with a coach at NRGFitness for guidance through this unique stage of your life.
