The information here reflects my personal experience and general research, not medical advice. Always talk with your healthcare provider before starting or changing an exercise routine during pregnancy or postpartum.
When I found out I was pregnant with my first child at 21 years old, I knew I wanted to make healthier choices, not just for myself, but for my daughter. Like many first-time moms, I was overwhelmed by conflicting advice. Everywhere I looked, I saw warnings about what not to do. Don’t lift heavy. Don’t get your heart rate up. Don’t push yourself. It seemed as though pregnancy made us feel fragile.
At the time, I was relatively new to exercise. I’d gone to the gym with friends here and there, but I had never followed a consistent routine. I bought a few pieces of equipment for my home, started researching safe exercises for pregnancy, and slowly built confidence in the basics. I kept the weights light, focused on proper form, and followed beginner workout videos and yoga sessions online.
The first thing I noticed wasn’t physical, it was mental. Even during the first trimester, I always felt better after moving. My mood improved, my energy increased, and even my morning sickness eased after a workout or a walk. That small change sparked a habit that would eventually change my life.
Fast forward more than a decade, and that beginner routine evolved into a lifelong passion for health and fitness. I fell in love with strength training, eventually competing in powerlifting, CrossFit, ultramarathons, and obstacle course races. Along the way I became a certified yoga instructor, earned my personal training certification, and obtained my CrossFit Level 1 certificate. What started as a way to stay healthy during pregnancy became a career centered around helping others discover how strong they’re capable of becoming. I knew I had to share that experience with others.
Now, just one week after delivering my second child, I can confidently say that exercise looked very different than it did during my first pregnancy, but it remained one of the most important parts of my journey. I wasn’t exercising to prove anything or chase personal records. I was training to support my body, take care of my mental well-being, prepare for labor, and recover well afterward.
What the Research Actually Says
For years, pregnancy was treated as a condition that required women to avoid strenuous activity. Fortunately, research has changed that perspective. Today, organizations like the American College of Obstetricians and Gynecologists (ACOG) recommend that women with healthy, uncomplicated pregnancies participate in at least 150 minutes of moderate-intensity physical activity each week. Regular exercise has been associated with lower risks of gestational diabetes, gestational hypertension, excessive weight gain, pregnancy-related back pain, anxiety, depression, and cesarean delivery. It also improves cardiovascular fitness, muscular endurance, sleep quality, and overall well-being. of moderate-intensity physical activity each week. Regular exercise has been associated with lower risks of gestational diabetes, gestational hypertension, excessive weight gain, pregnancy-related back pain, anxiety, depression, and cesarean delivery. It also improves cardiovascular fitness, muscular endurance, sleep quality, and overall well-being.
Research now suggests the benefits extend beyond the mother. Exercise during pregnancy appears to improve placental function, support fetal cardiovascular development, and may positively influence a baby’s long-term metabolic and neurological health! While no amount of exercise guarantees a specific pregnancy or birth outcome, movement is recognized as one of the healthiest things most women can do throughout pregnancy.
The Myth of the 20-Pound Limit
One of the biggest misconceptions I still hear is that pregnant women shouldn’t lift more than 20 pounds. In reality, there is no universal weight limit for healthy pregnancies. Weight should be based on your health, previous training experience, symptoms, and guidance from your healthcare provider. If you’ve been strength training before pregnancy and have no health risks, continuing to lift weights with appropriate modifications is considered safe. Of course pregnancy isn’t the time to chase one-rep maxes or start an intense new training program, but it also isn’t a reason to fear resistance training.
New to Lifting? Start Here
If you’re brand new to lifting weights, the advice is exactly what I’d give to my beginner clients: start light, improve technique, and progress gradually. Pregnancy doesn’t change the fundamentals of good training, it simply requires listening to your body more closely, and creating balance.
First Trimester: Just Start
The first trimester can be one of the most difficult phases of pregnancy. Fatigue, nausea, hormonal changes, and food aversions often make exercise feel like the last thing you want to do. Ironically, it’s often when movement helps the most. On my hardest days, I reminded myself that I didn’t need a perfect workout, I just needed to start. Sometimes that meant a 20-minute walk. Other days it was a normal strength session, but with my weight dialed back from my pre-pregnancy weight. Stretching my hips, chest, calves, and thoracic spine helped relieve stiffness, while diaphragmatic breathing became one of my favorite ways to connect with my body and improve my core strength.
Second Trimester: Building Strength Back
During the second trimester, many women experience an increase in energy. I felt stronger, my workouts became longer, and I was able to train more consistently. This was the phase where I focused on building a little strength back. Exercises like goblet squats, Romanian deadlifts, step-ups, seated shoulder presses, rows, hip thrusts, farmer carries, and various machines were all beneficial while preparing my body for the physical demands of late pregnancy. I paid close attention to hydration and nutrition because pregnancy increases energy demands, and exercise adds to that. I didn’t track calories, I simply ate to fuel my body, and did so when I was hungry.
Third Trimester: Maintain and Prepare
By the third trimester, everything changes again. Your center of gravity shifts, your joints become more mobile because of hormonal changes, and growing a baby becomes physically demanding. My goals shifted from building strength to maintaining it while preparing for labor. Walking became a daily priority, along with supported squats, glute bridges, lateral band walks, hand-elevated push-ups, and breathing exercises that encouraged coordination between my diaphragm, deep core, and pelvic floor. Mobility work like Cat-Cow, Child’s Pose, deep supported squats, and hip mobility drills helped me stay comfortable as my due date approached.
The Six Movements Every Program Needs
One thing I learned over both pregnancies is that strength isn’t just about how much weight you can lift, it’s about moving well. Every balanced training program should include six fundamental movement patterns: squatting, hinging, pushing, pulling, lunging, and carrying. These movements prepare your body for real life demands. Whether you’re lifting groceries, carrying a car seat, picking up your toddler, or getting up from the floor while holding your newborn, these are the movements you’ll rely on every day. Depending on your experience, these exercises can be performed with barbells, dumbbells, kettlebells, resistance bands, or simply your own body weight. The goal is to progressively improve and increase volume when you’re ready, which may not be until after pregnancy if you’re new to training, and that’s okay! You know what’s best for your body.
Cardio Through Pregnancy
Cardiovascular exercise also remained an important part of both of my pregnancies. Research suggests regular aerobic exercise improves maternal cardiovascular health while supporting placental function and fetal circulation. Early in pregnancy, that might look like jogging, rowing, cycling, or hiking if those activities already feel comfortable. Later in pregnancy, walking and swimming often become more practical as they reduce stress on the joints while still providing meaningful cardiovascular benefits. New research suggests that regular cardiovascular training during pregnancy may even support your baby’s heart function and cardiovascular development!
My Labor and Delivery
As I approached my due date in my second pregnancy, I naturally reduced the intensity of my workouts after lifting moderately heavy throughout the second trimester. The final weeks were about arriving at the hospital feeling physically and mentally prepared for labor and delivery. I spent more time walking, practicing deep breathing, using light weight or bodyweight for exercises, maintaining hip mobility, and strengthening my pelvic floor while also learning how to relax it.
When labor finally arrived, everything happened quickly. By the time I checked into the hospital and finished the paperwork, my son was already making his way into the world. It was my second unmedicated vaginal delivery, and I pushed for just thirteen minutes on all fours before they handed my son to me. We had only been at the hospital for 2.5 hours! I think we were both shocked to see one another so soon!
I can’t say exercise alone created that experience because every pregnancy and every birth is different, but I’m sure it played an important role for me. While much of pregnancy and birth is out of our control, I can say I felt prepared, I felt strong, and I felt in control when I could be. Even throughout labor, I trusted my body because I had spent months learning to work with it instead of against it. During the moments I questioned whether I could keep going, I remembered every difficult workout, every challenging run, every heavy lift, and every obstacle I’d overcome. Training didn’t just give me strength, it taught me resilience.
The Fourth Trimester: Recovery
The fourth trimester deserves just as much attention as the first three. Pregnancy and birth place enormous demands on the body, and recovery doesn’t happen overnight. Although complete bed rest was once encouraged, we now know that gentle movement actually supports healing. Short walks, diaphragmatic breathing, and light mobility improve circulation, reduce swelling, promote oxygen delivery to tissues, and lower the risk of blood clots. For some, it can even help reduce the chance of developing postpartum depression.
The key is progressing slowly and paying attention to your body’s changes. Once cleared by your healthcare provider, strength training can gradually return by rebuilding the same foundational movement patterns you practiced during pregnancy. There is no prize for rushing back. Recovery is not about “bouncing back” to who you were before pregnancy, it’s about building a body that’s prepared for everything motherhood demands while making time for YOU!
You’re Not Fragile
Whether you’re pregnant with your first child or your fourth, remember that movement doesn’t have to be perfect to be meaningful. Some days your workout may be lifting weights. Other days it may be stretching on the living room floor or taking a slow walk around the neighborhood. Both count.
Your body isn’t fragile, it is remarkably capable. Exercise during pregnancy is about caring for yourself in a way that supports both you and your baby. Strength is measured by showing up consistently, listening to your body, adapting when necessary, and trusting yourself through one of life’s greatest transformations! You’re building a life strong enough to carry you through motherhood.
Frequently Asked Questions
Is it safe to exercise during pregnancy?
For most women with healthy, uncomplicated pregnancies, yes. ACOG recommends at least 150 minutes of moderate-intensity activity per week, and regular exercise is linked to lower risks of gestational diabetes, high blood pressure, excessive weight gain, back pain, anxiety, depression, and cesarean delivery. Always get clearance from your own provider first.
Can I lift weights while pregnant — is there a weight limit?
There’s no universal weight limit for healthy pregnancies; the old “nothing over 20 pounds” rule is a myth. If you were strength training before and have no health risks, you can keep lifting with modifications — just not the time to chase one-rep maxes or start an intense new program. Base your loads on your health, experience, symptoms, and your provider’s guidance.
What if I’m brand new to exercise?
Start light, focus on technique, and progress gradually — the same advice for any beginner. Pregnancy doesn’t change the fundamentals; it just means listening to your body more closely.
How should workouts change each trimester?
First trimester: keep it simple — a 20-minute walk counts on the hard days. Second trimester: energy often returns, a good window to build a little strength. Third trimester: shift from building to maintaining, and prioritize walking, mobility, and pelvic floor and breathing work as your center of gravity changes.
What should a balanced program include?
The six fundamental movement patterns — squatting, hinging, pushing, pulling, lunging, and carrying — with barbells, dumbbells, kettlebells, bands, or just body weight. They prepare you for real-life demands like lifting a car seat or picking up a toddler.
Is cardio safe during pregnancy?
Yes. Early on, jogging, rowing, cycling, or hiking can work if they already feel comfortable; later, walking and swimming are often more practical since they’re gentler on the joints while still supporting heart health, placental function, and fetal circulation.
When can I exercise again after birth?
The fourth trimester matters as much as the first three. Gentle movement — short walks, breathing, light mobility — supports healing but wait for your provider’s clearance before returning to strength work, then rebuild those same foundational patterns slowly. There’s no prize for rushing.
Sources
ACOG — Exercise During Pregnancy (patient FAQ)
May et al. — Influence of Maternal Aerobic Exercise on Fetal Cardiac Function and Outflow (PubMed)
Author Bio:
Jenna Foster is a NASM Certified Personal Trainer, Registered Yoga Teacher (RYT), and CrossFit Level 1 Coach specializing in strength, hypertrophy, power, and mobility. As a mom of two, she is passionate about helping others build strength and confidence while creating sustainable, lifelong fitness habits. Outside of coaching, Jenna enjoys competing in powerlifting, CrossFit, obstacle course races, and ultramarathons, bringing both personal experience and a well-rounded perspective to her work.
