Should I stop lifting weights when pregnant?

Should I stop lifting weights when I am pregnant?
Should I stop lifting weights when I am pregnant?

Should I stop lifting weights when I am pregnant is a common question we get as pelvic health physical therapists.

In many cases, continuing to lift weights during pregnancy can be safe and even beneficial for both you and your baby.

However, there are some important considerations to keep in mind:

  1. Consult with Your Healthcare Provider:
    • Always consult with your healthcare provider before starting or continuing any exercise routine during pregnancy. They can assess your individual situation, provide guidance, and recommend any necessary modifications.
  2. Your Pre-Pregnancy Fitness Level:
    • If you were already lifting weights regularly before becoming pregnant and your body is accustomed to the activity, you may be able to continue with a modified routine.
    • However, if you are new to weightlifting, it’s generally not recommended to start a rigorous program during pregnancy.
  3. Proper Technique:
    • Pay careful attention to your lifting technique to minimize the risk of injury.
    • Avoid heavy lifting and focus on lighter weights with more repetitions.
    • Concentrate on maintaining good form and avoid exercises that put excessive strain on your abdomen.
  4. Modifications:
    • As your pregnancy progresses, you may need to modify your workouts.
    • Avoid exercises that involve lying flat on your back during the second and third trimesters, as this can restrict blood flow to the uterus.
    • Use proper support for your belly and breasts, such as a pregnancy support belt.
  5. Listen to Your Body:
    • Your body will go through significant changes during pregnancy.
    • Pay attention to how you feel during and after your workouts.
    • If you experience any pain, dizziness, shortness of breath, or other discomfort, stop immediately and consult your healthcare provider.
  6. Hydration and Rest:
    • Stay well-hydrated during your workouts, and don’t overexert yourself.
    • Make sure to get plenty of rest and adequate sleep as your body needs more energy during pregnancy.
  7. Avoid Overheating:
    • Avoid exercising in hot and humid conditions, as this can lead to overheating, which is not recommended during pregnancy.
  8. Pelvic Floor Health:
    • Pay attention to your pelvic floor health.
    • Exercises that strengthen the pelvic floor can be beneficial.
  9. Consider Alternatives:
    • If lifting weights becomes uncomfortable or unsafe during pregnancy, consider alternative forms of exercise, such as swimming, prenatal yoga, or walking.


It’s essential to consult with a healthcare professional, such as an obstetrician or physical therapist, before making any decisions about exercise during pregnancy.

In addition to pelvic floor dysfunction, several orthopedic issues involving the pelvis, hips and low back can occur during pregnancy.  Lifting weights and exercise is generally good for these issues, but if done incorrectly, it could make them worse.

Remember, every pregnancy is different, and what works for one person may not work for another. Your healthcare provider will be your best source of guidance on whether it’s safe for you to continue lifting weights during pregnancy and what modifications, if any, you should make to your exercise routine. Prioritize your health and the health of your baby above all else.

Treatment options for pelvic floor therapy

Pelvic floor physical therapy is valuable for both men and women who experience pelvic floor issues, such as incontinence, pelvic pain, and sexual dysfunction. It can significantly improve quality of life and help individuals regain control and confidence in their pelvic health.

At PhysioFit of NC, we have the expert team in pelvic floor physical therapy to help you to the fullest.

We provide a comprehensive treatment approach through our Women’s Health Program.  This includes manual therapy and exercises to improve conditions related to the pelvic floor muscles.

Don’t hesitate to contact us today so we can help you!