Lifting During Pregnancy: What the Research Actually Says

Should You Be Doing That?: If you’ve ever been pregnant, you’ve likely heard that question before. Pregnancy is often seen as an impairment, with exercise, particularly strength training, causing onlookers to raise an eyebrow. Turns out, lifting during pregnancy is not only safe, but also beneficial.

The Study: A systematic review published last spring in Acta Obstetricia et Gynecologica Scandinavica pulled together nine randomized controlled trials examining whether strength training improves health-related quality of life during pregnancy. Across 1,581 participants in the United States and Europe, the interventions lasted at least 12 weeks, with one to two supervised lifting sessions per week. The results were strikingly consistent: strength training was associated with improvements in physical health, weight management, pain and discomfort, mental and emotional well-being, and sleep. And no serious adverse effects were reported.

The Takeaway: Properly programmed strength training is not just “allowed” during pregnancy. In reality, it may meaningfully improve how pregnant people feel, function and cope as their bodies change.

Keep in Mind: These programs were supervised, structured, and designed for pregnancy. Proper programming, modifications, and progressions are key to safety. Every pregnancy is different, and it’s always best to clear exercise with your doctor first.