Can I do strength training during pregnancy?

If you love lifting weights or enjoy a good strength session, you might be wondering if it’s safe to continue once you’re pregnant. The short answer is yes, with the right modifications and guidance. Strength training can be one of the best ways to stay healthy, strong, and energised during pregnancy.

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Why strength training is good for pregnancy

Strength training during pregnancy offers many benefits when done correctly:

• Supports your changing body by strengthening the muscles that carry extra weight.
• Reduces aches and pains, including common lower back discomfort.
• Improves posture by building a strong core and back.
• Prepares your body for labour by training endurance and functional strength.
• Speeds up postnatal recovery thanks to better muscle tone and body awareness.

Is it always safe?

In most uncomplicated pregnancies, strength training is safe, but there are important considerations. Always speak with your healthcare provider before starting or continuing a programme. Avoid training if you have pregnancy complications like placenta previa, pre‑eclampsia, or risk of preterm labour.

How to strength train safely during pregnancy

1. Adapt your exercises

Focus on functional, full body movements like squats, deadlifts with light to moderate weight, and resistance band work. Avoid heavy, high intensity lifts or exercises that put too much pressure on your core.

2. Watch your breathing

Learn to breathe in a way that protects your pelvic floor and core. At SuperMums Belgium, we integrate breathing techniques into every strength workout so you know how to exhale and engage your core at the right moment.

3. Adjust intensity and load

Pregnancy is not the time to chase personal bests. Use a weight that feels challenging but still allows you to maintain perfect form and steady breathing.

4. Avoid certain positions

Skip exercises lying flat on your back after the first trimester, as this can reduce blood flow. Also avoid deep twists or movements that create excessive pressure in your abdomen.

5. Listen to your body

If you feel pain, dizziness, shortness of breath, or unusual discomfort, stop immediately. Your training should leave you energised, not drained.

Strength training myths during pregnancy

• “Lifting weights will harm the baby” – Not true when done safely with proper guidance.
• “You should only walk or do yoga” – While these are great, strength training offers unique benefits for your muscles, bones, and posture.

The takeaway

Strength training can be a powerful tool to keep you strong and confident throughout your pregnancy. The key is adapting your routine, focusing on safe form, and getting expert guidance that understands the needs of your body at every stage.

Want to learn exactly how to protect your core and pelvic floor while lifting weights?

Join our SuperBellies Fit programme at SuperMums Belgium. It is designed for active mums to be who want to keep training safely with weights, bands, and bodyweight exercises.

If you found this helpful, read our article [“How to relieve Back Pain during pregnancy?”]. It is full of tips on posture, core activation, and safe movements that pair perfectly with your strength training routine.

📅 Book your spot today and feel stronger, safer, and more confident through your entire pregnancy!