There’s a moment many of us as fitness professionals will no doubt recognise. A client shares that she’s pregnant, and almost overnight the training conversation changes dramatically. Heavy lifts disappear. Confidence wobbles. Sessions quietly turn into cautious walking, light stretching and a general sense of “let’s not do much, just in case”.
It’s rarely said out loud, but the underlying message lands clearly: strength training may not be the best thing.
That mindset however, is now starting to look a little outdated.
The growing body of pregnancy and exercise research, along with what many experienced coaches already see on the gym floor, points towards a more considered approach to pregnancy exercise. Strength training during pregnancy works best when it is treated as a tool for comfort, function and capacity. Not aesthetics. Not performance milestones. Not proving anything. Simply keeping the body capable as it changes.
This article looks at how that shift plays out in practice, how resistance training can be programmed sensibly across pregnancy and why the research has shown that “lifting differently” may be better than “lifting less”.
Why “Avoid Lifting” Still Hangs Around
The instinct to pull back on strength work during pregnancy usually comes from a well-meaning place. Concerns around pelvic floor strain, abdominal pressure, fatigue and fetal safety all play a part. For years, the simplest way to manage those fears was blanket avoidance. Less load. Fewer lifts. Minimal risk.
The problem with blanket advice is that it ignores context.
Recent research has moved away from single-exercise panic points and towards broader outcome tracking. Pregnancy outcomes, delivery patterns, fetal measures and pelvic floor symptoms are now being examined together, rather than in isolation. A 2025 systematic review and meta-analysis published in the British Journal of Sports Medicine assessed resistance training during pregnancy across these domains and found no consistent evidence of harm when training was appropriately managed. The authors were careful to note that higher-quality studies are still needed, which is an important reminder not to overstate certainty, but the overall signal is clear. Resistance training does not deserve automatic exclusion.
This gives us a more solid base for practical decisions, rather than defaulting to ‘better not’.
Reframing Strength Training to Comfort, Function & Capacity
Pregnancy strength training works best when the client’s goals are re-orientated and the focus shifts away from chasing progress metrics and towards supporting daily life.
Comfort is the first layer. Strength work can reduce common aches and postural strain by giving the body better support as mass distribution changes. Functional trunk strength, glute engagement and controlled lower-body loading all contribute to feeling less “held together by tension”.
Function sits just underneath. Getting up from the floor, carrying shopping, climbing stairs, standing for long periods and changing positions repeatedly all place demands on strength and coordination. Training that reflects these demands helps clients feel more capable outside the gym.
Capacity ties it together. Capacity is not about maximal output. It is about having enough in reserve to cope with unpredictable days, disrupted sleep and shifting energy levels. Strength training that respects fatigue and prioritises quality keeps that reserve intact.
This refocusing of goals aligns well with the broader approach taught in our Exercise For Ante & Post Natal Clients courses, where training is treated as support for life rather than a performance contest.
Keep Lifting but Change the Shape of the Effort
The most practical shift for us is not removing lifts, but reshaping how effort is expressed.
Submaximal loading becomes the anchor. Sets stop well short of failure, leaving repetitions in reserve. This reduces unnecessary strain, supports recovery and keeps breathing patterns under control. Sessions feel productive without tipping into exhaustion.
Exercise selection quietly changes too. Unilateral work, carries and anti-rotation movements become preferable. Single-leg patterns encourage pelvic control and balance. Carries reflect real-world demands and promote upright stability. Anti-rotation work trains the trunk to resist unwanted movement rather than forcefully create it.
Tempo as well, now plays a bigger role than load progression. Slower eccentrics, pauses and controlled transitions increase time under tension without chasing heavier weights. This approach keeps stimulus high while joint comfort and confidence stay intact.
Bracing deserves deliberate and pointed attention. Coaching cues should now focus on breathing rhythm rather than breath-holding. Exhaling through effort and allowing full relaxation between repetitions helps manage pressure without turning it into something to fear. This becomes especially important as pregnancy progresses and tolerance for sustained tension changes.
None of this requires dramatic reinvention. It requires just a refocus of our attention.
What Strength Training Actually Looks Like in Practice
Pregnancy programming benefits from familiarity. Clients will greatly appreciate familiar patterns as they reduce cognitive load and build confidence.
- Squat variations remain useful when range and stance reflect comfort.
- Box squats and goblet squats offer control and feedback.
- Hinge patterns such as dumbbell or kettlebell Romanian deadlifts support posterior chain strength without excessive spinal loading.
- Pressing movements often shift towards incline or landmine variations to accommodate breathing and positional comfort.
- Pulling patterns stay largely unchanged, with rows and pulldowns offering reliable upper-body support.
As mentioned already, we often end up doing a lot of quiet work in pregnancy programmes. Farmer carries and suitcase carries reinforce posture and grip strength while staying intuitive and adaptable. Trunk work favours control over intensity, using movements that encourage coordination rather than fatigue.
Trunk work is one of those areas where less drama gets better results. Control beats intensity here. The goal is coordination and steady support, so the client feels more stable when she moves, stands and carries. That usually means choosing patterns that stay controlled, consistent and repeatable, then stopping before form turns into a fight.
Small tweaks go a long way here. A bench or box can make movements feel far better, range of motion can be adjusted on the day and longer rests can be built in so the work stays solid rather than rushed. It all simply requires observation, feedback and good communication.
This style of programming still follows the foundational principles taught on a pt course, where load management and coaching awareness are central skills rather than add-ons.
A Simple Weekly Framework Ideal for Pregnancy
As we have mentioned, consistency matters more than complexity. A steady structure gives clients something to anchor to as other variables fluctuate.
Two to three full-body strength sessions per week provide enough stimulus without overwhelming recovery. These sessions should stay mostly submaximal, prioritising movement quality and leaving clients feeling better than when they arrived.
Cardiovascular work then fits around this, usually two to four sessions per week. Most of this remains steady and conversational, supporting circulation and energy without excessive stress. Short intervals may stay in the programme for clients who were already training at higher intensities and continue to tolerate them well.
Then you can use daily movement “snacks” to fill the gaps. Brief bouts of movement, lasting only a few minutes, help break up long periods of sitting and maintain joint comfort. These moments matter more than they appear, especially on days when motivation for a full session is lacking.
Across trimesters, the structure remains familiar while the expression changes. Early pregnancy often calls for flexibility around fatigue and nausea. The middle months often feel steadier and allow skills to settle. Later in pregnancy we move to simplicity, comfort and confidence. The framework holds while we simply adapt the details.
Let Symptoms Guide the Session, Not Rigid Rules
One of the most underused, yet most important skills in pregnancy coaching is listening to symptoms in real time.
Some symptoms and solutions include:
- Pelvic heaviness, leaking or discomfort signal a need to reduce impact and pressure demands. Sessions would then need to pivot towards controlled unilateral work, tempo-based lifts and carries that reinforce stability without strain.
- Back or pelvic pain often responds well to stance adjustments, supported positions and focused posterior chain work. Small changes in setup can restore comfort quickly.
- High levels of fatigue can be met with a slight reduction in volume rather than a complete skip. Doing a lighter session, moving well and leaving with energy preserved often matters more than ticking boxes.
This symptom-led approach aligns with the broader findings of a 2026 review published in the American Journal of Obstetrics & Gynecology, which summarised exercise interventions and pregnancy outcomes, including symptom relief and delivery patterns. The emphasis remains on appropriate modification rather than avoidance.
Knowing the Limits of Scope
We fitness professionals play an important role, but not a solitary one. Screening for medical contraindications, respecting guidance from healthcare providers, and referring to pelvic health physiotherapists when symptoms persist are all essential best practice.
Strength training during pregnancy has the greatest benefits when it sits inside a wider support network, not as a standalone solution.
Having a collaborative mindset is central to advanced training pathways such as a Women’s Health & Exercise Specialist & Master Diplomas™, where coaching decisions are informed by physiology, behaviour and professional boundaries rather than fear.
The Takeaway
Strength training during pregnancy does not need to disappear. It needs to adapt.
When lifting shifts away from grinding effort and towards controlled, thoughtful movement, it supports comfort, function and capacity throughout pregnancy. It helps clients feel capable rather than fragile. It keeps training relevant to daily life rather than disconnected from it.
The message for us here is simple and steady. Keep lifting. Coach it well. Let the body change without letting confidence collapse.
Reference
- Prevett, C., Newham, J. J., McLean, S., et al. (2025). Resistance training in pregnancy: a systematic review and meta-analysis of pregnancy, delivery, fetal and pelvic floor outcomes. British Journal of Sports Medicine. Click here to review the full research article.
- Redondo-Delgado, P., Barakat, R., Perales, M., et al. (2026). Impact of exercise training during pregnancy on maternal and perinatal outcomes: a narrative review. American Journal of Obstetrics & Gynecology. Click here to review the full research article.
- Davenport, M. H., Ruchat, S. M., Sobierajski, F., et al. (2018). Impact of prenatal exercise on maternal harms, labour and delivery outcomes: a systematic review and meta-analysis. British Journal of Sports MedicineClick here to review the full research article.
- Barakat, R., Perales, M., Garatachea, N., et al. (2015). Exercise during pregnancy. A narrative review asking: what do we know? British Journal of Sports Medicine. Click here to review the full research article.
- American College of Obstetricians and Gynecologists (ACOG). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Click here to review the full research article.
Evidence-Informed Coaching for Antenatal & Postnatal Clients
Working with pre- and post-natal clients requires more than caution, it requires confidence grounded in evidence. Recent systematic reviews published in the British Journal of Sports Medicine show that appropriately programmed resistance training during pregnancy is not associated with adverse pregnancy, delivery, or pelvic floor outcomes, yet many fitness professionals still default to over-restriction. The Level 3 Award in Adapting Exercise for Antenatal and Postnatal Clients is designed for coaches who already train clients and want the knowledge to adjust load, intensity, exercise selection, and progression safely and effectively across pregnancy and post-partum, using practical decision-making rather than outdated myths.
Exercise for Ante & Post Natal Clients Course – Distance Study
Building a Personal Training Career Around Women’s Health
Women’s health is no longer a niche add-on in fitness, it’s a core coaching skill. Recent reviews in the British Journal of Sports Medicine report that appropriately programmed resistance training during pregnancy is not associated with adverse pregnancy, delivery or pelvic floor outcomes, while a 2026 review in the American Journal of Obstetrics & Gynecology links regular exercise with reduced pregnancy-related discomfort and favourable delivery patterns. The Women’s Health & Exercise Specialist & Master Diplomas™ bring that evidence into practice, including the Exercise for Ante & Post Natal Clients unit, and are designed both for those entering the industry with a clear women’s health focus and for qualified trainers looking to broaden their scope with deeper, practical knowledge across the female lifespan.
Women’s Health & Exercise Specialist/Master™ – Distance Study, In-Person & Live-Virtual
