Lifting While Pregnant
Is It Safe to Work Out During Pregnancy? Here's What You Should Know
First things first — thank you, Tia-Clair Toomey, for blowing up social media with the reminder that yes, you can absolutely work out during pregnancy, even at pretty high intensity levels — and it’s completely okay.
*it depends on your unique body and pregnancy. Please don’t just stop reading now and sprint to the gym — keep scrolling to learn how to exercise safely while expecting!
New Research Confirms: Exercise During Pregnancy Is Safe (And Recommended!)
According to the 2019 Canadian Guidelines for Physical Activity Throughout Pregnancy, a lot of old myths (like “you can't lie on your back while pregnant”) have officially been debunked.
Here’s the big picture:
Aim for at least 150 minutes of moderate-intensity exercise per week
Ideally spread over three or more days
A blend of resistance training and aerobic exercise is best
Adjust intensity based on your pre-pregnancy fitness levels
Bottom line: If you're feeling good, moving your body is not just safe — it's encouraged!
What About Exercising on Your Back?
You’ve probably heard, “Never lie flat when you're pregnant.”
Here’s the truth: the concern is about compression of the inferior vena cava (the vein carrying blood to your heart), which could cause dizziness or nausea.
If you lie on your back during exercise and don't feel faint or nauseous, it's generally safe — especially in early pregnancy.
After about 20 weeks, limit time on your back to 30–60 seconds if possible.
Easy modification tip:
Elevate the bench for moves like dumbbell presses — an incline setup is your friend!
Myth Buster: Lifting Over 20 Pounds While Pregnant
If someone tells you not to lift more than 20 pounds unless you have a medical reason — they’re working off outdated advice.
Modern research shows:
Strength training is not only safe, it's essential for maintaining health during pregnancy.
Stronger moms often experience smoother labors and faster postpartum recoveries.
Stay strong — for you and your baby.
Should You Hold Your Breath While Lifting?
When lifting heavy, it's tempting to hold your breath (known as the Valsalva maneuver).
However, during pregnancy, keep breathing through movements to protect your pelvic floor.
Here’s a simple breathing rhythm:
Inhale as you lower (like squatting down)
Exhale as you push or lift back up
This reduces excess pressure and can help minimize that heavy feeling or frequent urge to pee.
How Exercise Changes Through Each Trimester
First Trimester:
Fatigue and nausea might slow you down.
Dial back intensity if needed — listen to your body!
Second Trimester:
Energy often rebounds!
Continue most of your normal workouts (unless your MD says otherwise).
Third Trimester:
Fatigue often returns as baby grows.
You’ll likely need to modify lifts.
Example: Switch from a barbell snatch to dumbbell snatches or sumo deadlifts to work around your belly safely.
When You Should NOT Exercise During Pregnancy
It’s important to know when exercise is contraindicated.
Here’s a quick breakdown:
🚫 Absolute Contraindications (No-Go)
Ruptured membranes
Premature labor
Persistent, unexplained vaginal bleeding
Placenta previa after 28 weeks
Preeclampsia
Incompetent cervix
Intrauterine growth restriction
High-order multiples (like triplets)
Uncontrolled type I diabetes
Uncontrolled hypertension
Serious cardiovascular, respiratory, or systemic conditions
⚠️ Relative Contraindications (Check With Your OBGYN First)
Recurrent pregnancy loss
Gestational hypertension
History of spontaneous preterm birth
Mild/moderate heart or lung disease
Symptomatic anemia
Malnutrition or eating disorders
Twin pregnancy after 28 weeks
Other major medical concerns
Always, always check with your OBGYN and a qualified Pelvic Floor Physical Therapist before starting or continuing a workout plan during pregnancy.
Want to Learn More? Download Our Free Pelvic Floor 101 eBook!
If you’re pregnant (or planning to be!), understanding your pelvic floor health is one of the most powerful steps you can take for a smoother pregnancy, easier delivery, and faster postpartum recovery.
We've put together a free guide — Pelvic Floor 101 — packed with simple tips, expert advice, and easy exercises you can start using today.
👉 Click here to download your free copy of Pelvic Floor 101!
(And yes — it’s totally free. No strings attached. Just expert advice to support you and your body through every stage of pregnancy and beyond.)
Need Expert Guidance? Athletic Edge PT Can Help!
At Athletic Edge Physical Therapy in San Diego, we offer pre- and post-natal physical therapy services tailored to keep you strong, comfortable, and empowered throughout pregnancy and beyond.
Whether you want an in-person or virtual consultation, we’d love to hear from you!
Reach out today:
📞 Call or text: 858-371-2575
📧 Email: info@athleticedgept.com
Keep Moving, Stay Strong, and Trust Your Body!
Pregnancy isn't a time to stop — it’s a time to adapt.
With the right support and smart modifications, staying active can be one of the best gifts you give both yourself and your growing baby.
