TRAINING FOR A STRONG PREGNANCY
STRENGTH TRAINING DURING PREGNANCY: What You’ve Been Told vs. What Actually Helps
When it comes to exercising during pregnancy, there’s no shortage of advice — and a lot of it is outdated, confusing, or overly restrictive.
You may have heard things like:
“Don’t lift more than 25 pounds.”
“No twisting.”
“Avoid core exercises.”
“Just do your kegels.”
While these recommendations are often given with good intentions, they can sometimes do more harm than good. In many cases, this type of blanket advice leads people to stop strength training altogether — when staying strong is actually one of the best things you can do for your body during pregnancy.
Pregnancy Doesn’t Mean You Stop Training
Pregnancy changes your body — but it doesn’t mean you have to stop exercising. It means learning how to train in ways that support your changing body.
Strength training during pregnancy can help maintain muscle, support your joints, improve posture, and prepare your body for the physical demands of labor, delivery, and postpartum recovery.
The key is learning how to adjust your training appropriately.
How to Strength Train Safely During Pregnancy
Instead of avoiding strength training, the goal is to modify how you train.
This includes learning how to:
Manage pressure through your core
Use breathing to support movement
Continue loading your body safely
Choose exercises that support stability and control
When done properly, strength training can help you stay active and resilient throughout pregnancy — rather than feeling like you have to sit on the sidelines.
Running During Pregnancy
Running is another area where many pregnant athletes receive mixed messages.
Common symptoms like leaking, pelvic heaviness, hip discomfort, or pubic bone pain often make people worry they need to stop running entirely.
But these symptoms are usually signals that your body needs adjustments, not necessarily that you have to give up running. Small modifications in training, breathing strategy, or strength work can often make a big difference in how comfortable and supported you feel.
Common Changes We See During Pregnancy
In the clinic, there are a few movement patterns and adaptations that show up frequently during pregnancy, including:
Rib flare and changes in breathing mechanics
Loss of hip internal rotation
Increased single-leg instability
Adductor weakness
Pelvic pressure or discomfort
These changes are normal as your body adapts to pregnancy — but they can affect how you move, train, and feel during exercise.
The good news is that there are specific strategies and exercises that can help address these changes, allowing you to continue training safely and confidently.
Train Smarter, Not Less
Pregnancy doesn’t mean giving up strength training or the activities you love. It means understanding how your body is changing and adjusting your training accordingly.
With the right approach, you can continue to build strength, stay active, and prepare your body for what’s ahead.
Because pregnancy changes your body — but it doesn’t mean you stop training. It means you train smarter.
That is why we made a FREE30-minute prenatal workshop where you’ll get practical, evidence-based pregnancy fitness and running guidance from:
