The Importance of Strength Training While Pregnant

Pregnancy is one of the most physically demanding experiences a person can go through, and at Control Lab, we believe strength training is one of the best ways to prepare for it. We love working with pre/postnatal clients because we know how powerful movement can be—not just for the mother, but for the baby, too. Research shows that when a mom strength trains during pregnancy, her baby benefits from improved heart health, better brain development and cognitive function, better stress resilience, and even a lower risk of metabolic disorders later in life.

Yet, outdated advice still tells many women to avoid lifting weights while pregnant. The truth? Strength training during pregnancy isn’t just safe—it’s essential. It helps moms stay strong, reduce pain, prepare for labor, and recover faster postpartum. At Control Lab, we help women train smart, move with confidence, and feel their best at every stage of pregnancy. Here’s why strength training should be a key part of your prenatal routine.

The Benefits of Strength Training While Pregnant

1. Improved Posture and Reduced Pain
   As the belly grows, many women experience an exaggerated curve in the lower back, leading to back pain. Strengthening the core, glutes, and upper back can help counteract this shift, improving posture and reducing discomfort.

2. Increased Strength for Daily Activities
   Pregnancy and motherhood require functional strength—whether it’s carrying a growing belly, lifting a toddler, or pushing a stroller. Strength training helps prepare the body for these demands, making daily movements easier.

3. Easier Labor and Delivery
   Giving birth is an intense physical event that requires stamina, strength, and endurance. Strong legs, a stable core, and good cardiovascular conditioning can all contribute to better labor outcomes. Some studies suggest that women who exercise during pregnancy experience shorter labors and fewer complications (Ask some of the moms we’ve trained through pregnancy)

4. Better Recovery Postpartum
   The stronger you are before and during pregnancy, the easier it will be to recover after birth. Muscle loss and weakness are common postpartum, but maintaining strength training helps minimize this decline and speeds up the return to normal activity.

5. Reduced Risk of Gestational Diabetes and Preeclampsia
   Strength training improves insulin sensitivity and helps regulate blood sugar levels, reducing the risk of gestational diabetes. It also helps maintain healthy blood pressure, decreasing the likelihood of preeclampsia.

6. Boosted Mental Health
   Pregnancy hormones can lead to mood swings, anxiety, and depression. Strength training releases endorphins, which help improve mood, reduce stress, and enhance overall mental well-being.

Safe Strength Training Guidelines for Pregnancy

While strength training is beneficial, it’s important to adjust workouts based on trimester, energy levels, and any medical considerations. Here are some key guidelines:

1. Prioritize Core Stability Over Crunches

Instead of traditional ab exercises, focus on breathing techniques, deep core activation otherwise know as transverse abdominis work, and pelvic floor work. Movements like dead bugs, bird dogs, and diaphragmatic breathing help support the core without excessive strain.

2. Modify Heavy Lifting

Strength training doesn’t mean maxing out. Aim for moderate resistance and prioritize good form. Exercises like goblet squats, Romanian deadlifts, and resistance band work provide strength benefits without excessive strain.

3. Watch for Signs of Overexertion

If you feel dizzy, overly fatigued, or experience pain, stop and reassess. Pregnancy is not the time to push past discomfort. Listen to your body.

4. Avoid Lying on Your Back After the First Trimester

Exercises that require lying flat on your back for extended periods can restrict blood flow. Modify by using an incline bench or doing standing/kneeling versions of exercises.

5. Maintain Good Breathing Patterns

Holding your breath during lifts (Valsalva maneuver) increases intra-abdominal pressure and should be avoided. Instead, focus on controlled breathing—exhale during exertion, inhale during relaxation.

6. Choose Functional, Full-Body Movements

Squats, lunges, rows, presses, and carries mimic everyday activities and build strength for pregnancy, labor, and postpartum life.

When to Avoid Strength Training

While most pregnancies benefit from exercise, some medical conditions may require modifications or complete avoidance of certain movements. Always consult with a healthcare provider, especially if you have:

• Placenta previa after 26 weeks

• Uncontrolled hypertension

• Preterm labor history

• Significant pelvic pain or instability

Final Thoughts

Strength training during pregnancy isn’t just about maintaining fitness—it’s about preparing the body for the demands of motherhood. The goal isn’t to push limits but to build strength, resilience, and confidence throughout pregnancy and beyond. With smart modifications and a focus on functional movement, strength training can be one of the best things a pregnant person does for themselves and their baby.

Interested in Pre and or Postnatal fitness? Click here for a free consultation with one of certified pre/postnatal exercise specialist today!

Train smart, stay strong, and embrace the journey.