Is weight lifting safe during pregnancy?

What does the evidence say about weight lifting during pregnancy?

1. Exercise, including strength training, carries minimal risk and benefits most people, though a pre-pregnancy routine will likely need some adjusting as the body changes. 1
2. The standard target is at least 150 minutes of moderate-intensity activity a week, and as pregnancy progresses, shifting balance can make running, yoga, and free-weight training feel more challenging and worth modifying. 2
3. A 12-week program of supervised, low-to-moderate intensity strength training twice a week was safe and effective, with zero muscle or joint injuries, adverse symptoms in only about 2 percent of sessions, stable blood pressure, and leg strength gains of roughly a third to a half. 3
4. A randomized trial of supervised, moderate-to-vigorous resistance exercise twice a week found it didn't put maternal or fetal health at risk, with no serious adverse events and normal blood pressure and birth outcomes in the exercise group. 4
5. Resistance training is safe and effective for maintaining fitness in pregnancy with no added risk to fetal health, and the things to leave out of a pregnancy program are extended time flat on your back, movements with real fall or abdominal-impact risk, and bouncy or jerky lifts. 5

Is weight lifting safe in each trimester?

• First trimester. If you already lifted before pregnancy, most people can keep a similar routine in the first trimester, since exercise carries minimal risk for most people. Low energy or nausea are common reasons to go lighter on a given day, not warning signs on their own. Start building the habit of exhaling through the hard part of every rep instead of holding your breath.
• Second trimester. Balance starts to shift as the uterus grows, so many people start swapping flat, on-your-back moves for incline, seated, or standing versions of the same exercise. Loads and effort can generally stay close to what felt right before, if your pregnancy is uncomplicated. This is often the most comfortable trimester for keeping a consistent lifting schedule.
• Third trimester. A larger belly and looser joints make the third trimester the time to be most careful about form. Minimize time lying flat on your back, skip bouncy or jerky lifts, and favor movements with a low fall risk. Going lighter, with a couple of reps left in the tank, is a fair trade for keeping the habit going. Stop and call your care team for chest pain, unusual shortness of breath, dizziness, bleeding, or contractions during or after lifting.