Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Pregnancy-Safe Strength Exercises
Safe physio-led online exercise program for Prenatal Strength
Many women wonder if lifting weights or doing resistance training is safe during pregnancy, but research consistently shows that well-designed strength exercises are not only safe but highly beneficial when appropriately adapted (ACOG, 2020; Barakat et al., 2019). Women who engage in strength training during pregnancy often experience reduced back pain, improved posture, and better functional strength to support daily activities and the demands of late pregnancy.
Strength-focused exercise plays an important role in maintaining muscle endurance, joint stability, and bone health, while also supporting healthier weight gain and lowering the risk of pregnancy complications such as gestational diabetes. It can also promote better circulation, reduce swelling, and improve confidence in preparing for birth.
Safe strength training during pregnancy includes bodyweight movements, resistance bands, light to moderate weights, and functional exercises that build stability and control. Workouts should avoid exercises that cause strain to the abdomen, involve holding your breath, or place you at high risk of falls. With the right guidance, pregnancy-safe strength exercises provide a strong foundation for both pregnancy and postpartum recovery.
Quick Facts & Key Points
- Research shows that strength training during pregnancy is safe when adapted, and offers important benefits for mother and baby (ACOG, 2020; Barakat et al., 2019).
- Health benefits: Builds muscle endurance, posture, and joint stability, reduces back pain and swelling, and supports healthy weight gain.
- Preparation for birth: Improves functional strength and stamina, helping women manage the physical demands of late pregnancy, labor, and recovery.
- Safe exercise options: Includes bodyweight movements, resistance bands, light to moderate weights, and functional exercises focused on control and stability.
- What to avoid: Skip movements that strain the abdomen, require breath-holding (Valsalva), or carry high fall risk.
- Why it matters: Pregnancy-safe strength training creates a foundation for long-term health, supporting both prenatal well-being and postpartum recovery.
Why is pregnancy strength training important?
It is recommended that all women experiencing a low-risk pregnancy should aim to complete two strength-based sessions per week. Whether you are starting your pregnancy with years of training behind you or just want to feel strong, the Empowered Motherhood Program will help you move your body safely from home with specialised pregnancy-safe strength workouts for each trimester.
In the EMP, we have supported thousands of women through their pregnancies, and we know that you need a personalised approach with specialised workouts for each trimester. Our physio-led pregnancy strength exercise classes include specialized movements to help improve core connection, reduce back pain and pelvic pain and prepare your body for birth.
Specialised Classes for Pelvic and Back Pain
We know how easy it is to stop moving when you are experiencing pain. Our specialised pregnancy-safe strength exercises for pelvic pain and lower back pain will help you to keep moving safely and reduce the cycle of pain. Some of the EMP prenatal strength classes include
- Pelvic girdle and SIJ pain
- Pubic bone pain
- Lower back pain
Advanced Strength Workouts for Pregnancy
For women with a history of lifting weights, new research demonstrates the benefits of continuing weight training during pregnancy, including the beneficial impact of heavy weightlifting in pregnancy on perinatal depression.
The EMP advanced pregnancy-safe strength workouts will help you to continue to lift weights in a way that is not only safe during pregnancy but also supports your postnatal recovery.
The EMP is an amazing program that I can't recommend highly enough. The wealth of information, the varied and specialized workouts- thank you so much.”
— Verity
I want to thank you for everything you are doing. I feel stronger and more supported which ultimately helps me to feel less fearful and more confident about what I need to do to support our growing baby and my body as well.”
— Brittany
Why the Empowered Motherhood Program Matters
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Over 400 Workouts
Stay motivated with over 400 specialised strength, cardio, pilates and yoga workouts from first trimester to advanced postpartum.
Join our community of mothers
Plus you'll get access to our community of strong, intelligent and empowered mothers.
All Your Questions, Answered:
Is strength training safe during pregnancy?
Why should I do strength exercises while pregnant?
Do I need to use heavy weights?
How often should I strength train during pregnancy?
Do I need any equipment?
What makes EMP strength training different?
Feel confident at every stage - from early pregnancy to postnatal recovery.
Feel strong and move safely through each trimester with our physio-led week by week program. Pregancy safe workouts combined with expert education and real life support.
Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support.
Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program.
We created the Empowered Motherhood Program with a simple mission:
