Can You Lift Heavy While Pregnant? New Research Says It May Be Safer Than We Thought

By AntiFragile Physical Therapy (Asheville, NC)

For years, many pregnant athletes have been told to avoid heavy lifting. The idea that strength training, especially lifting heavier weights, could be dangerous during pregnancy has led many people to scale back or stop activities they love.

But new research is challenging some of those long-held beliefs.

A recent study published in the British Journal of Sports Medicine took a closer look at what actually happens to the baby during heavy resistance training. Instead of relying only on self-reported experiences, researchers used real-time ultrasound measurements to observe fetal responses during exercise.

The results may surprise you.

What Did the Study Look At?

Researchers studied 10 pregnant women who were experienced with resistance training and had healthy pregnancies.

Participants performed common strength exercises, including:

• Squats

• Bench press

• Deadlifts

The women lifted at intensities up to 90% of their estimated maximum effort. Researchers also examined the effects of the Valsalva maneuver, which involves briefly holding your breath while lifting. This breathing technique has historically been discouraged during pregnancy, but has not been extensively studied in this population.

During each lift, researchers monitored:

• Baby's heart rate

• Umbilical blood flow

• Signs of fetal distress

What Did Researchers Find?

Throughout the lifts, researchers found that fetal heart rate remained stable and there were no signs of distress. Blood flow through the umbilical cord also remained normal during the exercises that were tested.

The mother's heart rate increased during heavy lifting, which is an expected response when the body is working hard. However, those changes did not appear to negatively impact the baby during the study.

The takeaway?

For healthy pregnancies, appropriately prescribed strength training may be a safe and valuable part of staying active.

What Does This Mean for Pregnancy Fitness?

This research does not mean every pregnant person should immediately start lifting at their previous maximum effort.

Pregnancy is not the time to ignore your body's signals or push through symptoms that feel concerning. Training should always be individualized based on your experience, health history, stage of pregnancy, and guidance from your healthcare provider.

However, it does highlight an important point: Pregnancy is not an injury.

For many people, continuing strength training during pregnancy can support overall health, maintain muscle strength, improve confidence in movement, and help prepare the body for the physical demands of motherhood.

The goal is not to "push through" pregnancy. The goal is to stay strong, adaptable, and connected to your body.

When Should You Talk With Your Healthcare Provider?

Before making changes to your training routine during pregnancy, it is important to discuss exercise with your OB or midwife, especially if:

• Strength training is new for you

• You have pregnancy complications or medical concerns

• You experience pain, dizziness, bleeding, or other concerning symptoms

Working with professionals who understand both pregnancy and movement can help you create a plan that supports both you and your baby.

Pelvic Health at AntiFragile PT

At AntiFragile Physical Therapy, we believe movement is an important part of every stage of life. Whether you are continuing your training during pregnancy, preparing for postpartum recovery, or looking to rebuild strength after having a baby, our team is here to help you move with confidence.

If you have questions about exercising during pregnancy, returning to activity postpartum, or want to better understand your pelvic floor and how it impacts movement, schedule a pelvic floor consultation with Annie. She can help you create a personalized plan that supports your goals, your body, and the activities you love.

Ready to take action? Book a Pelvic Health Appointment with Annie!

Source

Moolyk et al. British Journal of Sports Medicine. 2025;59(3):159-166.