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What Strength Exercises Are Safe During Pregnancy?

 

Learn which strength exercises are safe during pregnancy and how they can help you stay strong, support your changing body, and prepare for birth.

 

Start my Pregnancy Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

Is Strength Training Safe During Pregnancy? 

 

For most women with a healthy low-risk pregnancy, strength training is safe and highly beneficial when performed with appropriate modifications. Research shows that prenatal resistance training is not associated with an increased risk of miscarriage, preterm birth, or other adverse pregnancy outcomes in uncomplicated pregnancies when appropriate guidelines are followed (Davenport et al., 2019; Mottola et al., 2018).

Regular strength training can help maintain muscle strength, improve posture and balance, reduce common pregnancy aches and pains, and prepare your body for labour and postpartum recovery. It also supports healthy weight management, reduces the risk of gestational diabetes, and may improve overall physical function and quality of life during pregnancy (Davenport et al., 2019; Watkins et al., 2024).

Pregnancy-safe strength exercises include bodyweight movements, resistance band exercises, and light to moderate weight training tailored to your fitness level and stage of pregnancy. Focus on controlled movements, proper breathing, and good technique while avoiding exercises with a high risk of falling, direct abdominal impact, or excessive strain.

Always listen to your body and stop exercising if you experience pain, dizziness, vaginal bleeding, fluid leakage, or other concerning symptoms. If you have pregnancy complications or are unsure whether strength training is right for you, consult your healthcare provider or a pelvic health physiotherapist before starting or continuing your exercise program.

See how the EMP can support your pregnancy

Is Strength Training Safe During Pregnancy? 

 

For most women with a healthy pregnancy, strength training is safe and highly beneficial when performed with appropriate modifications. Research shows that prenatal resistance training is not associated with an increased risk of miscarriage, preterm birth, or other adverse pregnancy outcomes in uncomplicated pregnancies when appropriate guidelines are followed (Davenport et al., 2019; Mottola et al., 2018).

Regular strength training can help maintain muscle strength, improve posture and balance, reduce common pregnancy aches and pains, and prepare your body for labour and postpartum recovery. It also supports healthy weight management, reduces the risk of gestational diabetes, and may improve overall physical function and quality of life during pregnancy (Davenport et al., 2019; Watkins et al., 2024).

Pregnancy-safe strength exercises include bodyweight movements, resistance band exercises, and light to moderate weight training tailored to your fitness level and stage of pregnancy. Focus on controlled movements, proper breathing, and good technique while avoiding exercises with a high risk of falling, direct abdominal impact, or excessive strain.

Always listen to your body and stop exercising if you experience pain, dizziness, vaginal bleeding, fluid leakage, or other concerning symptoms. If you have pregnancy complications or are unsure whether strength training is right for you, consult your healthcare provider or a pelvic health physiotherapist before starting or continuing your exercise program.

See how the EMP can support your pregnancy

The EMP Pregnancy program is for you if...

You’re Pregnant

You want to stay strong and active through pregnancy

You want safe, effective exercise that supports your changing body and helps you keep moving with confidence.

You feel nervous about exercise

You’re unsure what exercise is safe

You want to stay active, but you’re not always sure what to continue, modify or avoid as your pregnancy progresses.

You’re tired, nauseous or overwhelmed

You’re tired, uncomfortable or short on time

You need realistic movement options for different energy levels, symptoms and busy days.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your changing body, not simply avoid exercise or hope you’re doing the right thing.

You were active before pregnancy

You want exercise that adapts with your pregnancy

You want guidance that changes with you, so you know what is appropriate for each stage rather than following the same workouts throughout pregnancy.

You want expert guidance

You want expert guidance

You want a clear plan from pregnancy and pelvic health experts instead of piecing together conflicting advice from Google, YouTube or Instagram.

Watch: How to exercise safely during pregnancy

 

Staying active in pregnancy can help support your energy, mood and confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you move safely through pregnancy.

See the EMP Pregnancy Pathway
 

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.  

pregnancy pelvic girdle pain safe exercise

Maintain Core Strength and Connection

Between 72%-100% of women will experience rectus diastasis (abdominal separation) in their third trimester.  Incorrect movement patterns during pregnancy may contribute to the degree and depth of separation you experience. Pregnancy-safe strength training will help maintain core strength and control.

pregnancy pelvic girdle pain safe exercise

Maintain Core Strength and Connection

Between 72%-100% of women will experience rectus diastasis (abdominal separation) in their third trimester.  Incorrect movement patterns during pregnancy may contribute to the degree and depth of separation you experience. Pregnancy-safe strength training will help maintain core strength and control.

 

Improve Posture and Reduce Back Pain

During pregnancy, women may experience several changes to their posture including an increased lumbar lordosis, rounding and dropping forward of the head and shoulders and a widening of the pelvis. These changes can result in back and pelvic pain (which affects up to 50% of pregnant women).  Pregnancy-safe strength exercises can help maintain strength in the muscles that support your pelvis and spine - resulting in less pain and helping to maintain optimal posture.  

 

Improve Posture and Reduce Back Pain

During pregnancy, women may experience several changes to their posture including an increased lumbar lordosis, rounding and dropping forward of the head and shoulders and a widening of the pelvis. These changes can result in back and pelvic pain (which affects up to 50% of pregnant women).  Pregnancy-safe strength exercises can help maintain strength in the muscles that support your pelvis and spine - resulting in less pain and helping to maintain optimal posture.  

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Support Your Changing Body

As pregnancy progresses, your joints, muscles, and ligaments work harder to support your growing baby. Safe strength training helps your body adapt to the physical demands of pregnancy, providing stability, reducing discomfort, and keeping you supported as your posture, balance, and movement needs change.

Support Your Changing Body

During pregnancy, women may experience several changes to their posture including an increased lumbar lordosis, rounding and dropping forward of the head and shoulders and a widening of the pelvis. These changes can result in back and pelvic pain (which affects up to 50% of pregnant women).  Pregnancy-safe strength exercises can help maintain strength in the muscles that support your pelvis and spine - resulting in less pain and helping to maintain optimal posture.  

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovery

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

Why so many women chose the EMP for their first pregnancy

 

Trusted by mums and recommended by health care professionals 

pregnancy pelvic girdle pain safe exercise

 

"I feel stronger and supported."

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

EMP Member

 

 

 

 

 

 

 

 

"I feel stronger and supported."

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

EMP Member

What is the EMP approach to pregnancy strength exercise?

 

What is the EMP approach to pregnancy strength exercise?

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.   

Strength Exercises for each Trimester

We know how different your first trimester is to your third. Our pregnancy strength classes have been created to support your changing body with specialised programs and workouts for each trimester. 

  • First-trimester strength workouts provide a safe introduction to prenatal movement.
  • Second-trimester functional strength classes to support your growing body and help reduce pelvic pain and abdominal separation. 
  • Third-trimester strength to maintain strength up until birth and optimise your postnatal recovery.
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Strength Exercises for each Trimester

We know how different your first trimester is to your third. Our pregnancy strength classes have been created to support your changing body with specialised programs and workouts for each trimester. 

  • First-trimester strength workouts provide a safe introduction to prenatal movement.
  • Second-trimester functional strength classes to support your growing body and help reduce pelvic pain and abdominal separation. 
  • Third-trimester strength to maintain strength up until birth and optimise your postnatal recovery.
pregnancy pelvic girdle pain safe exercise

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
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

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. 

pregnancy pelvic girdle pain safe exercise

 Your pathway from pregnancy to postpartum 

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because pregnancy advice online can feel confusing fast

 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Full Journey Membership

Choose your commitment option. Yearly or Six Monthly. 

 

The EMP Full Journey Membership is designed to support you through every stage of pregnancy and postpartum. 

Unlike a traditional fitness subscription, we aren't here for a quick fix. The EMP follows your motherhood journey with expert-led pathways that evolve with you.

Choose the commitment option that best suits you. 

Includes:

  • Expert-led week by week programs for Pregnancy, Pelvic Pain, Birth Recovery, C-Section, Advanced Postpartum and Pelvic Floor and Core. 
  • Transition straight from pregnancy care to postpartum support once your baby arrives. 
  • Keep building strength after birth with progressive pathways that help you to move from early postnatal rehab to advanced fitness and strength. 
  • Expert education and personalised support, plus Q&A access.
  • Free 7 Day Trial 
Start your Free Trial

What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery

All Your Questions, Answered:

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. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

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. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.