Strong and Empowered: The New (Research-backed) Narrative Around Pregnancy and Exercise
April 4, 2025
Giving birth is one of the most physically demanding things a person might do in their lifetime. But historically, the narrative around pregnancy and exercise has been a cautious one, focusing mostly on the vulnerability and potential risk to the bodies of folks who are giving birth.
But let’s put this in perspective. Neglecting to prepare oneself for the physical and mental task of giving birth can also be a form of risk. And we train for all kinds of other physically strenuous activities in life, so why not birth? Current research suggests that the stronger a pregnant person is, the better their birth outcomes, pregnancy symptoms, and postpartum recovery.
The WHO, ACOG, and SOCG all recommend that pregnant people – for whom exercising isn’t explicitly discouraged for medical reasons – “accumulate at least 150 minutes of moderate-intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications.” This means that aerobic exercises, resistance training, yoga and pelvic floor exercises are all not only safe, but recommended!
Still, according to one study, only 23% of pregnant people in the United States are expected to reach their recommended minimum. Of course, everyone’s capacity is different, and pregnant folks who are ill or otherwise unable to exercise aren’t going to benefit from pushing past their body’s warning signs. It’s better to work within those limits, which might mean starting small or working with a physio to modify exercises. It doesn’t have to be all or nothing; we can always find a way to help your body move!
At Cheerful, it’s our mission to equip you with the tools and information you need to feel strong and empowered, so we’re here to bust some myths and share the benefits of exercising while pregnant.
Why You Should Exercise and Strength Train While Pregnant
Research shows that exercise can offer benefits throughout all stages of pregnancy.
Benefits during Pregnancy
- Mood Management: Alongside regular physical activity, resistance training has been shown to decrease both the incidence and severity of depression during pregnancy.
- Pain Relief: Resistance training can decrease symptoms like nausea, headaches, reduced energy, and back pain.
- Decreased Risk of Gestational Diabetes: Regular exercise, including strength training, is associated with a lower incidence of gestational diabetes.
- Increased Muscle Mass: Along with controlling gestational weight gain, resistance training can also increase muscle mass, making it easier for the body to support the weight of the baby.
Benefits for Birth Outcomes
- Shorter Labour: In one study, pregnant people who took part in supervised resistance training before birth had a shorter first stage of labour than those in the control group.
- Greater Chance of Unassisted Vaginal Birth: Among that same group, the pregnant people in the strength-trained group showed lower incidences of operative delivery – where forceps, vacuums, or other assistive devices are used during delivery – and fewer overall complications during delivery.
- Reduced Risk of Preterm Labour: Resistance training during pregnancy has also been associated with a decreased risk of preterm labour.
Postpartum Benefits
- Fewer Postpartum Symptoms: With fewer birthing interventions required, there’s a reduced risk of developing postpartum pelvic symptoms like pain, leaking, and heaviness.
- Recovery Strength: Following birth, the demands of pregnancy may be replaced by the demands of childcare, and your body’s before-birth strength will carry through those times and help you get back to your activities quicker.
Busting Some Myths Around Pregnancy and Exercise
“But wait,” you might say, “surely, resistance training during pregnancy will…”
“…Cause birthing complications”
FALSE. Strength training won’t negatively affect labour or delivery outcomes, nor can it increase the likelihood of cesarian birth or increase the time spent in labour.
“…Harm the baby”
FALSE. Research indicates that resistance training poses no risk to fetal development.
“…Increase the baby’s birth weight”
FALSE. High birth weight, or macrosomia, is associated with an increased risk of birth injuries (to both mother and baby), cesarean birth, and numerous postnatal complications. In several studies, babies born to people performing resistance training were less likely to be macrosomic than babies born to control groups of non-exercising people.
“What about HEAVY weight lifting? Will that increase the risk of pregnancy complications?”
Nope, that’s FALSE too. In their research, Prevett et al found that, for pregnant people who had engaged in heavy weight lifting (like Crossfit and Olympic lifting) leading up to their pregnancy, the continued practice of heavy weight lifting showed “similar, or lower rates of pregnancy complications (e.g., preeclampsia, gestational hypertension)” compared to average population estimates.
When to Avoid Exercise During Pregnancy
Much of the time, you should be okay to get your sweat on, but in some circumstances, you may have to focus on rest and relaxation. Other times, the line isn’t so absolute, and exercise may be ok, but it’s best to check with your obstetric care provider first. They’ll have likely warned against exercise if you have any of the following conditions:
- Placenta previa
- Preterm cervical dilation or labour
- Bleeding in the second or third trimester
- Severe heart or lung disease
- Preeclampsia
- Severe anemia
Other conditions to be mindful of and consider raising with your pregnancy care team include:
- Recurrent pregnancy loss
- Gestational hypertension
- History of spontaneous preterm birth
- Mild to moderate cardiovascular or respiratory disease
- Symptomatic anemia
- Malnutrition
- Disordered eating
- Twin pregnancy after 28 weeks
Conclusion
Overall, research shows that exercising is good for pregnant folks. Sometimes resistance training may not be appropriate, and other times, exercises may need modifications; when in doubt, ask your midwife, OB, or GP! So much is out of our control during pregnancy, but if you’re well enough to exercise, it can make a huge difference in terms of both your physical and mental health. At The Cheerful Pelvis, we are passionate about supporting folks through their pregnancy journey. Our pelvic health physiotherapists can get you started with an exercise plan to strengthen your body for birth and provide guidance or modifications to help you reach your fitness goals with confidence.
From April 2025, we’ll also be offering Pilates Strength Classes at the clinic. These new fusion classes place extra emphasis on building strength. Preparing your body for birth, or making plans for your postpartum recovery? Reserve your spot here.
Mottola MF, Davenport MH, Ruchat SM, Davies GA, Poitras VJ, Gray CE, Jaramillo Garcia A, Barrowman N, Adamo KB, Duggan M, Barakat R, Chilibeck P, Fleming K, Forte M, Korolnek J, Nagpal T, Slater LG, Stirling D, Zehr L. 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med. 2018 Nov;52(21):1339-1346.
Duchette C, Perera M, Arnett S, White E, Belcher E, Tinius R. Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview. Int J Womens Health. 2024 Jun 19;16:1137-1147.
Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2023 Feb;34(2):405-411.