Should Pregnant Women Lift Weights? New Review Says Yes.
For decades, strength training during pregnancy was tiptoed around—sometimes discouraged, often misunderstood, and rarely prioritised. But a recent systematic review published in Acta Obstetricia et Gynecologica Scandinavica has turned this narrative on its head.
The conclusion?
Pregnant women not only can lift weights—they absolutely should.
The Research: What Does It Say?
A 2025 systematic review titled “Effects of Strength Training on Quality of Life in Pregnant Women” examined the effects of resistance training on health outcomes during pregnancy. The findings were clear:
“Strength training during pregnancy offers unique benefits, including reduced excessive weight gain, alleviated pain, improved mood, and enhanced health-related quality of life.”
These benefits weren’t just physical. Improvements were seen across multiple domains:
Sleep quality
Muscular strength and flexibility
Energy expenditure
Psychological wellbeing
The key takeaway? Staying strong during pregnancy doesn’t just benefit the body—it helps the mind too.
Debunking Myths: Valsalva, Supine Lifting, and Olympic Lifts
Conventional advice often warns pregnant women to avoid the Valsalva manoeuvre, lifting while lying supine, or performing Olympic lifts. But the data disagrees.
A 2022 cross-sectional analysis of athletic women (including CrossFitters and Olympic lifters) showed that:
“Individuals who engaged in heavy prenatal resistance training had typical perinatal and pelvic floor health outcomes, regardless of whether they performed or avoided Valsalva, Olympic lifting, or supine exercises.”
In short: these methods, when executed with appropriate technique and supervision, are not inherently dangerous.
Reduced Complications with Continued Training
Possibly the most impactful finding from the review is this:
“Participants who maintained pre-pregnancy training levels until delivery reported significantly fewer reproductive complications than those who stopped training.”
So not only is lifting safe—it could also reduce the risk of complications in childbirth.
Common Sense and Individualisation Still Matter
Of course, this doesn’t mean pregnant women should train like they’re prepping for a powerlifting meet.
“Just use a bit of common sense and listen to pain signals, especially during the third trimester.”
Obvious modifications should apply:
Avoid direct abdominal pressure
Don’t lie flat on your belly
Skip high-risk activities like boxing or contact sports
Don’t attempt to hit new maxes
But with intelligent progression, monitoring, and an individualised plan, most women can lift weights right up until the birth.
Changing the Narrative: From Fragility to Function
One of the most powerful lines from Henselmans’ post was this:
“Being sedentary and getting fat is not just well-accepted for pregnant women, but sometimes even encouraged. That’s a damn shame.”
It’s time to move past outdated tropes. Pregnancy is not a disability—it’s a physiological state that deserves support, not restriction.
Strength training should be part of that support.
Final Thoughts
Pregnancy is not a time to sit still and wait for the baby. It’s a time to invest in the health of both mother and child.
So let’s retire the myth that lifting weights while pregnant is risky or irresponsible. The science says otherwise—and it’s time the fitness and medical communities caught up.
Interested in Safe Strength Training During Pregnancy?
At Poseidon Performance, we coach women through all life stages—including pregnancy. If you’re looking for expert guidance on prenatal strength training tailored to your body, experience, and trimester, get in touch.
Stay strong, stay safe, and train smart.
