Strength Training During Pregnancy: Busting Fitness Myths Part 2

Part 2

hey friend, I’m back 🙂 and ready to bust and breakdown another common fitness myth for you: Strength Training During Pregnancy. This is one that I personally had to battle when I went through pregnancy, specifically when the first nurse that I talked to said “you can work out just don’t lift more than 25 lbs”

I had been working out for a consistent 10 years at the time of this conversation, TEN YEARS, and I had lifted a max weight of 270lbs on deadlift. Weights were my THING. And here some stranger was telling me to forget about them for 9 months.

Good thing my OB was on my side

I KNEW myself and my capabilities and luckily, my OB did too. She knew not only my personal fitness history, but also my work history and knew that not only would I be active personally throughout my pregnancy, but I would be coaching others still – I’d be active all around!

So let’s talk about strength training during pregnancy

For years the recommendation WAS to not lift more than 25 lbs during pregnancy, and people just went with it because no one really stopped to study it any further. The idea was to not put too much strain or stress on the mother’s body and to not be at risk of dropping something heavy on the growing belly. I get where this is coming from but thank goodness for research that shows that strength training during pregnancy has SO MANY BENEFITS.

Benefits of Exercising While Pregnant:

strength training during pregnancy
  • Helps to manage weight gain during pregnancy
  • Improved overall health for both mother and baby.
  • Reduced risk of gestational diabetes, pre-eclampsia, and other pregnancy complications.
  • Increased muscle strength and endurance, which can help with the physical demands of labor and delivery.
  • Improved posture and balance, which can be especially important as the body changes during pregnancy.
  • Reduced risk of back pain and other pregnancy-related discomforts.
  • Enhanced mood and reduced stress levels.
  • Improved sleep quality.
  • Faster postpartum recovery.
  • Improved bone density and reduced risk of osteoporosis later in life.
  • Increased self-confidence and body positivity.

Although there has been a lot of progress made in research on this topic, there are still people who are relying on outdated information, because they don’t know – or haven’t taken time to understand – the new research. This includes the older, boomer generation nurse that I had when I first went to my prenatal appointment and this could include one of your doctors too. The important thing here is to actually do further research yourself, stay educated, and advocate for yourself! And if your OBGYN is raising red flags on this topic and it makes you feel uncomfortable, remember that you reserve the right, you always reserve the right, to change doctors.

You might be wondering now: but what exercises are the best to do while pregnant and how can I incorporate strength training during pregnancy in to my routine?

Check out my Prenatal Fitness Resources!

prenatal prep pregnancy fitness course

My Prenatal Prep 4-week course is an introductory course to exercising while pregnant. This course is RETIRING at the end of August 2023 as we prepare for bigger and better things coming early 2024

A very in-depth downloadable guide full of how-to’s, guidelines, and education on all things prenatal fitness. Learn how to listen to your body, exercises and stretches to do, and what to do per trimester. With clickable links and exercise examples, you’ll feel confident in your prenatal fitness journey!

free fitness consultation

Sometimes fitness can be intimidating and it can be difficult to know where to begin! There’s so many aspects to it, so many exercises available, where to start?! Let me help you 🙂


pre/postnatal fitness specialist

Carly is a Pre/Postnatal Fitness Specialist and a Certified Personal Trainer with a Degree in Exercise Science / Health Promotion and 10 years of experience in the field. She offerings affordable offerings to help get the knowledge on pre and postnatal exercise in to the hands of as many women possible. After having her son in November of 2021 she knew it was time to take action and help bridge the gap between mothers and their HEALTH. With the focus so heavily on raising healthy kids, mothers put themselves on the back burner. And it’s not only their fault! It’s societies fault too. With resources heavily weighted towards infant and children care and not offering accessible resources for women in their prenatal and postpartum period. Carly has since created offerings such as her 8-week core and Pelvic Floor Program the Postpartum Method and her series of 101 educational guides to help mothers gain knowledge in strength training during pregnancy and AFTER!
Coming soon: Prenatal Fitness 101 and in 2024 the launch of her 9-month prenatal fitness program.

glad you’re here 🙂


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