Strength Training During Pregnancy: What You Need to Know

Pregnancy is a time of huge change — physically, mentally, and emotionally. Many women worry about what type of exercise is safe, or if they should even train at all. The good news? With the right approach, strength training can be a powerful tool during pregnancy, helping you feel strong, supported, and confident.

At Lifting Ladies, our women-only gym in Islington, we’ve created a safe, welcoming environment where mums-to-be can move with confidence and guidance. Here’s what you need to know about strength training during pregnancy.

Is It Safe to Lift Weights While Pregnant?

For most women with a healthy pregnancy, yes — lifting weights is not only safe, but beneficial. The key is adapting your training to your stage of pregnancy and listening to your body. Always check with your healthcare provider before starting or continuing any exercise program.

Benefits of Strength Training in Pregnancy

Boosts energy and mood
Exercise helps reduce fatigue, ease stress, and release endorphins — leaving you feeling more positive and energised.

Helps maintain strength and mobility
Strength training supports your posture and joints, easing common aches and preparing your body for daily demands.

Supports healthy weight management
Staying active can help regulate weight gain and improve circulation, supporting both you and your baby.

Prepares your body for labour and recovery
Building strength and stamina can make labour more manageable and speed up postpartum recovery.

Encourages a smoother return to fitness post-birth
By keeping active during pregnancy, you maintain a foundation of strength that makes returning to exercise safer and more effective.

👉 Learn more about our pregnancy and postnatal training at Lifting Ladies.

How to Train Safely During Pregnancy

• Focus on good form – technique matters more than heavy weights.

• Use moderate loads – lift weights that feel challenging but not exhausting.

• Avoid lying flat on your back – especially after the first trimester.

• Listen to your body – if something doesn’t feel right, stop.

• Stay cool & hydrated – avoid overheating and take breaks when needed.

The Bottom Line

Pregnancy doesn’t mean giving up on strength training — it’s about adapting. With the right guidance, lifting can help you stay strong, healthy, and confident through every stage of motherhood.

👉 Want safe, supportive training during pregnancy? Join our women-only gym in Islington and train with coaches who understand your journey.