Strength Training During Pregnancy — What the Latest Research Shows

While guidelines recommend at least 150 minutes of physical activity each week during pregnancy, recent studies suggest that only about a quarter of pregnant women meet this goal. Resistance training is widely recommended for its many benefits, but often with caution around intensity and volume to ensure safety for both mother and baby.

A recent systematic review has shed new light on the benefits and safety of strength training during pregnancy. One of the key findings is that resistance exercises, especially at high intensities—greater than 80% of one repetition maximum (1RM)—can actually reduce the risk of pre-eclampsia and gestational diabetes. That’s a significant benefit, as these conditions are common concerns during pregnancy.

Beyond physical health, strength training also has positive effects on mental well-being. It can help decrease perinatal mood disorders such as depression and anxiety, supporting mental health through one of the most demanding times in a woman's life.

There’s often concern about resistance training affecting birth weight or causing disproportionate body parts (microsomia), but the review found no evidence that weight or body proportionality is negatively impacted. Additionally, heavy resistance training does not worsen pelvic floor disorders—as some fears suggest.

This review reinforces what many health professionals already advocate: resistance exercise during pregnancy is not only safe but may be even more beneficial when performed at heavier loads—supporting healthy weight maintenance, improving sleep quality, reducing fatigue, decreasing back and pelvic pain, and maintaining overall strength and endurance.

If you're pregnant or planning to train during pregnancy and unsure how to structure your resistance program, consult your physiotherapist or trainer. They can help develop a safe, effective plan tailored to your needs, ensuring you enjoy the benefits without risking your health or your baby’s.

Thanks to our partners Tokyo Doula who do an amazing job providing support for mothers before, during and after birth.

Reference

Prevett C, Gingerich J, Sivak A, Davenport M (2025) ‘Resistance Training in pregnancy: Systematic Review and meta-analysis of pregnancy, delivery, Fetal and Pelvic Floor Outcomes and Call to Action’. British Journal of Sports Medicine, 59(16), 1173–1182. 

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