Weight training during pregnancy: Experts highlight benefits of strength training for expectant mothers

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Weight training during pregnancy is increasingly being recognised as a form of physical activity that can benefit expectant mothers when performed safely.

Contrary to the common belief that pregnant women should avoid lifting weights, health experts say that women with uncomplicated pregnancies can generally continue or begin appropriate strength-training exercises after consulting their healthcare providers.

Resistance training can help maintain muscle strength, improve posture and support the body as it adapts to the physical changes of pregnancy. It may also help manage pregnancy-related discomfort, improve blood sugar regulation and reduce the risk of excessive weight gain.

A 2025 systematic review published in the British Journal of Sports Medicine analysed 50 studies involving 47,619 participants across 14 countries.

The findings associated resistance training during pregnancy with lower odds of gestational diabetes, high blood pressure during pregnancy and certain other complications.

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However, researchers noted that most studies combined strength training with other forms of exercise, highlighting the need for further research.

Health guidelines recommend around 150 minutes of moderate-intensity physical activity every week, along with muscle-strengthening exercises.

However, pregnant women should avoid lifting excessively heavy weights, holding their breath while exercising, and movements that increase the risk of falls. Exercises may also need modification as pregnancy progresses.

Experts emphasise that weight training is not suitable for every pregnancy. Women should consult their obstetrician before starting or continuing a strength-training routine, particularly if they have pregnancy-related complications.

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