If you've recently seen those two pink lines and your first thought was, "Can I still work out?"—you're definitely not alone.
As both a nutrition coach and someone currently 8 months pregnant with my second son, this is one of the most common questions I receive. Pregnancy brings so many unknowns, and suddenly every decision feels like it carries a little extra weight. You want to do what's best for your baby while also taking care of yourself, and sometimes it can feel like those two goals are competing.
The good news? For most women with uncomplicated pregnancies, strength training while pregnant is not only considered safe, but it's actually encouraged when done appropriately and with guidance from your healthcare provider. The key isn't stopping movement—it's learning how your workouts should evolve as your body changes. The American College of Obstetricians and Gynecologists recommends regular physical activity throughout pregnancy for those without medical or obstetric complications because of its many health benefits for both mom and baby (American College of Obstetricians and Gynecologists [ACOG], 2020).
In this article, you'll learn why strength training matters during pregnancy, what changes to make as each trimester progresses, which movements are worth modifying, and how you can feel confident continuing to move your body throughout pregnancy.
Before we dive in, I want to make one important disclaimer.
I'm not your physician, and every pregnancy is unique. Always consult your OB-GYN, midwife, or healthcare provider before beginning or continuing an exercise program during pregnancy. Everything in this article is intended for women experiencing healthy, uncomplicated pregnancies and should never replace individualized medical advice.
Why Strength Training While Pregnant Matters
One thing I wish more women heard after becoming pregnant is this:
Pregnancy isn't a reason to stop moving—it's a reason to move with intention.
Growing a baby is one of the most physically demanding things your body will ever do. Your cardiovascular system adapts, your joints become more mobile, your center of gravity shifts, and your muscles are asked to support a rapidly changing body over the course of nine to ten months.
Rather than viewing exercise as something you're trying to "push through," I encourage you to think of it as preparation.
Every squat strengthens your legs for getting up and down with your newborn.
Every upper-body workout prepares you for countless hours of holding, feeding, and carrying your baby.
Every walk supports your cardiovascular health while giving your mind a chance to breathe.
Research consistently shows that regular physical activity during pregnancy is associated with numerous maternal and fetal benefits. According to ACOG (2020), as well as a recent review published in the International Journal of Women's Health, maintaining an appropriate exercise routine during pregnancy may help support:
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A lower risk of gestational diabetes
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Reduced incidence of pregnancy-induced hypertension and preeclampsia
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Lower likelihood of cesarean birth
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Reduced risk of preterm birth
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Improved postpartum recovery
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Better mental health and lower rates of postpartum depression
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Less back pain, joint discomfort, fatigue, headaches, and nausea
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Appropriate maternal weight gain
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Healthy fetal blood flow and fetal well-being (ACOG, 2020; Bø et al., 2024)
Those benefits are pretty incredible and should make you want to get out of your chair and get some movement in, right?! But, the question still remains - WHAT movement is safe to do and does anything change as my pregnancy progresses?
Considerations to maximize safety and what to do instead:
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Avoid supine positions after ~16 weeks but especially later in pregnancy – laying on your back can cause decreased blood flow (because your growing belly is compressing a major vein). Instead, elevate your shoulders or completely modify the movement. For example, instead of doing a lying chest press, you could do an incline chest press on a bench or standing chest flys.
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Listen to your body. If a movement feels extremely uncomfortable (there’s a difference in challenging yourself and an unnatural stretching sensation or pain), modify. As your belly grows, you may have to do wide stance squats instead of normal squats. Modifications are there for a reason!
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The goal should be to maintain muscle mass, not necessarily build muscle during pregnancy. If you need to decrease weights, that is okay! A decrease in weight is better than not doing a workout at all - everything above zero compounds ⚡️
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Modify as needed due to stability or balance issues. Your center of gravity shifts and the hormone relaxin increases to prepare your body for labor & delivery, which can throw you off balance and increase risk of injury. To combat this (especially in the third trimester), I personally prefer to do things like lunges bodyweight so I can fully focus on balance and correct movement patterns!
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Avoid any blunt trauma to the abdomen. This can include movements like barbell bench press where “failing” the movement would cause the barbell to fall onto your chest/upper stomach, or a movement like a hip thrust where you’re holding weight around your waist area.
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Decrease high intensity movement if you notice any side effects like lightheadedness, nausea, excessive shortness of breath, etc.. For me personally, my asthma really flares during pregnancy so instead of HIIT, I opt for a long walk! This keeps my body in motion without overdoing it.
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Monitor your temperature! This goes whether you’re pregnant or not, but you should make sure to get your movement done before the heat of the day if doing it outside or simply move in the AC, always with your trusty H2O source nearby to prevent overheating 💦
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Modify core movements to prevent coning/bulging and instead focus on strengthening of your pelvic floor, TVA, and diaphragmatic breathing. Swap out things like planks and crunches for movements like bird dogs, stability ball exercises, or standing core routines like overhead DB marches.
I hope this helps you feel more confident and empowered in choosing to move your body during these 9-10 months - the benefits truly outweigh the risks in uncomplicated pregnancies. If you have any questions, you can find me through email at libby@lexijwellness.com or on Instagram @libby.angle!
❤️🔥Coach Libby
