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Is It Safe to Lift Weights While Pregnant? A Guide to Working Out During Pregnancy

A pregnant woman engaging in prenatal yoga while using a laptop.
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Many questions and concerns may come to mind when working out during pregnancy. One of the most common questions is whether it is safe to lift weights while pregnant. This comprehensive guide will explore the safety of lifting weights and working out during pregnancy, providing essential information for a healthy and fit pregnancy journey.

Is It Safe to Lift Weights While Pregnant?

The short answer is yes; lifting weights can be safe for most pregnant women. However, it is crucial to consult with your healthcare provider before starting any new exercise routine or continuing with your current one. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should engage in at least 150 minutes of moderate-intensity aerobic activity per week [1]. This can include weightlifting, as long as it is done safely and with appropriate modifications.

It is essential to listen to your body and make adjustments as needed. Your body will go through many changes during pregnancy, and your exercise routine should adapt accordingly. Remember, working out during pregnancy aims to maintain your health and well-being, not to set personal records or push yourself to the extreme.

The Benefits of Working Out During Pregnancy

There are numerous benefits to working out during pregnancy, both for you and your baby. Here are some of the advantages:

  1. Improved cardiovascular health: Regular exercise can help improve your heart health and increase your stamina, making it easier to cope with the physical demands of pregnancy.
  2. Reduced risk of gestational diabetes: Staying active can help regulate blood sugar levels and reduce the risk of developing diabetes.
  3. Increased strength and muscle tone: Weightlifting can help maintain and improve muscle tone, making carrying the extra pregnancy weight easier.
  4. Reduced back and joint pain: Strengthening your muscles can help alleviate the strain on your back and joints, reducing discomfort during pregnancy.
  5. Improved mood and reduced stress: Exercise releases endorphins, which can help improve your mood and reduce stress levels.
  6. Better sleep: Staying active can help you sleep better by reducing stress and anxiety.
  7. Easier labor and delivery: Regular exercise can help prepare your body for the demands of labor and delivery, potentially resulting in a smoother experience.

Exercises to Consider During Pregnancy

While lifting weights can be safe during pregnancy, choosing exercises appropriate for your current fitness level and stage of pregnancy is essential. Here are some exercises to consider:

  1. Squats: Squats are an excellent lower-body exercise that can help strengthen your thighs, hips, and glutes. Depending on your comfort level, you can perform squats with or without added weight.
  2. Lunges: Lunges can help improve your balance and stability and work your lower body muscles. Like squats, you can perform lunges with or without added weight.
  3. Bicep curls: Using light dumbbells or resistance bands, bicep curls can help maintain upper body strength during pregnancy. Remember to use a challenging but manageable weight and focus on maintaining proper form.
  4. Tricep extensions: Tricep extensions can be performed with dumbbells or resistance bands and can help maintain upper body strength.
  5. Seated rows: This exercise targets your back muscles and can be performed using a resistance band or a cable machine. Seated rows can help alleviate back pain and improve posture during pregnancy.
  6. Modified push-ups: As your belly grows, traditional push-ups may become uncomfortable or challenging. Modified push-ups, such as those performed on your knees or against a wall, can help maintain upper body strength while accommodating your changing body.
  7. Planks: Planks can help strengthen your core, essential for maintaining balance and stability during pregnancy. As your pregnancy progresses, you may need to modify planks to accommodate your growing belly, such as performing them on your knees or with your hands elevated.
cheerful young pregnant black woman athlete with big belly doing leg exercises practicing yoga blog

Tips for Weightlifting and Working Out While Pregnant

To ensure that you are lifting weights and working out safely during pregnancy, consider the following tips:

  1. Consult your healthcare provider: Before starting or continuing any exercise routine, consult your healthcare provider to ensure it is safe for you and your baby.
  2. Start slow and progress gradually: If you are new to weightlifting or have taken a break, start with light weights and gradually increase the intensity as you become more comfortable.
  3. Listen to your body: Pay attention to how your body feels during exercise, and adjust your routine as needed. If something feels uncomfortable or causes pain, stop immediately and consult your healthcare provider.
  4. Stay hydrated: Drinking plenty of water before, during, and after exercise is essential to help prevent dehydration and maintain your overall health during pregnancy.
  5. Wear comfortable clothing and supportive shoes: Invest in maternity workout clothes and shoes that provide adequate support to ensure your comfort and safety during exercise.
  6. Avoid overheating: It is essential to prevent overheating during exercise, as this can harm you and your baby. Exercise in a well-ventilated area, wear breathable clothing and take breaks to cool down.
  7. Modify exercises as needed: As your pregnancy progresses, you may need to modify certain exercises to accommodate your changing body. Don’t be afraid to make adjustments to ensure your comfort and safety.

When to Avoid Lifting Weights or Working Out During Pregnancy

In certain circumstances, lifting weights or working out during pregnancy may not be advisable. Consult your healthcare provider before exercising if you have any of the following conditions:

  1. A history of preterm labor or premature birth
  2. Certain types of heart or lung disease
  3. Placenta previa or other placental complications
  4. Preeclampsia or high blood pressure
  5. Severe anemia
  6. Incompetent cervix
  7. Any other medical condition that may make exercise unsafe for you or your baby

Additional Tips for a Healthy Pregnancy

Apart from lifting weights and working out, several other ways exist to maintain a healthy pregnancy. Consider incorporating the following tips into your daily routine:

  1. Follow a well-balanced diet: Eating a nutritious and balanced diet is crucial for you and your baby’s health during pregnancy. Ensure you consume adequate fruits, vegetables, whole grains, lean proteins, and healthy fats. Also, consider taking prenatal vitamins as recommended by your healthcare provider.
  2. Get enough sleep: Sleep is essential for your overall health and well-being during pregnancy. Aim for at least 7-9 hours of sleep each night and practice good sleep hygiene, such as establishing a bedtime routine and creating a comfortable sleep environment.
  3. Stay hydrated: Drinking plenty of water is crucial during pregnancy to support increased blood volume and maintain overall health. Aim for at least 8-10 cups of water daily, and increase your intake if you are engaging in physical activity or if the weather is hot.
  4. Practice stress management: Pregnancy can be stressful, and finding healthy ways to cope with stress is essential. Consider practices such as meditation, deep breathing exercises, prenatal yoga, or seeking support from friends, family, or a mental health professional.
  5. Attend regular prenatal check-ups: Regular prenatal care is essential to monitor your health and your baby’s development. Attend all scheduled appointments with your healthcare provider, and do not hesitate to reach out with any questions or concerns.
  6. Educate yourself: Take the time to learn about pregnancy, childbirth, and newborn care. Attend prenatal classes, read books, and seek guidance from your healthcare provider and other experienced parents. This knowledge will help you make informed decisions about your pregnancy and prepare you for the journey ahead.


By incorporating these tips, lifting weights, and working out safely, you can set yourself up for a healthy and enjoyable pregnancy experience. Always consult your healthcare provider before significantly changing your exercise routine or lifestyle during pregnancy. By prioritizing your health and well-being, you are taking important steps to ensure a positive outcome for you and your baby.


  1. Can I start lifting weights if I have never done it before pregnancy?

    It is generally safe to start weightlifting during pregnancy, even if you have never done it before. However, starting slow, using light weights, and focusing on proper form is crucial. Consult with your healthcare provider and consider working with a qualified fitness professional specializing in prenatal exercise to ensure your safety.

  2. How much weight should I lift while pregnant?

    The amount of weight you should lift during pregnancy will vary depending on your fitness level and stage of pregnancy. As a general rule, choose a challenging but manageable weight, and focus on maintaining proper form. Listening to your body and adjusting the weight as needed is essential. If you feel too fatigued or experience pain, decrease the weight or stop the exercise.

  3. How often should I lift weights during pregnancy?

    The American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women engage in at least 150 minutes of moderate-intensity aerobic activity per week. This can include weightlifting sessions. A general guideline is to aim for two to three strength training sessions per week, allowing for at least one day of rest between sessions to promote recovery.

  4. Are there any specific exercises I should avoid while pregnant?

    While many exercises can be safely performed during pregnancy, there are a few that you should avoid or modify. It is generally recommended to avoid exercises that require you to lie flat on your back after the first trimester, as this position can reduce blood flow to your uterus. Additionally, avoid exercises that involve extreme twisting or movements that increase the risk of falling or injury. Consult your healthcare provider and a qualified fitness professional to determine which exercises are safe during pregnancy.

  5. Can lifting weights cause miscarriage or harm my baby?

    No evidence suggests that lifting weights or engaging in moderate-intensity exercise during pregnancy increases the risk of miscarriage or harm to your baby. Staying active and maintaining a healthy lifestyle during pregnancy can benefit you and your baby. However, it is essential to consult with your healthcare provider before starting or continuing any exercise routine during pregnancy, and to listen to your body, making adjustments as needed.


  1. American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period.
Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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