Strength Training in Pregnancy: Why It Matters More Than You Think
Staying active during pregnancy is one of the best things you can do for your physical and mental well-being. But it’s not just about staying “fit”—it’s about preparing your body for the months ahead with the right type of movement.
Strength training, when guided safely and appropriately, is a powerful way to support your changing body. And it’s strongly encouraged in the Australian guidelines for physical activity during pregnancy, which recommend 150 minutes of moderate-intensity exercise per week, including muscle-strengthening activities on at least two days per week.
Why is strength training such a valuable tool during pregnancy?
1. Supports your changing posture and joints
As pregnancy progresses, the body undergoes a range of physical changes: increased joint laxity, shifting posture, and a growing load on the pelvic region. Strength training helps maintain stability, especially around the hips, pelvis, and spine. This can reduce discomfort and lower the risk of pelvic girdle pain (PGP) and sacroiliac (SI) joint pain, which are common in the second and third trimesters.
2. Improves pelvic floor function
A well-functioning pelvic floor isn’t trained in isolation. Training the glutes, adductors, deep core, and postural muscles in coordination with breathwork helps create a more integrated and supported pelvic system. This can reduce the risk of symptoms like incontinence, pelvic heaviness, and urgency, both during pregnancy and beyond.
3. Reduces the risk of gestational diabetes
Regular strength-based exercise can help improve insulin sensitivity, manage blood sugar levels, and reduce the risk of developing gestational diabetes mellitus (GDM), a condition affecting up to 10–15% of pregnancies. Structured resistance training is particularly effective in prevention and management.
4. Promotes better mental well-being
The benefits of movement go beyond the physical. Pregnant women who engage in regular strength-based activity often report better mood, reduced anxiety, and greater confidence in their body’s ability to adapt through each trimester.
5. Prepares your body for birth and postpartum recovery
Strength training builds not just muscle but endurance, postural control, and coordination—skills that are essential for birth and the physical demands of early motherhood. A well-supported body in pregnancy often transitions more smoothly into postpartum recovery and return to movement.
Safe, effective, and tailored to your needs
While the benefits are clear, strength training during pregnancy should always be tailored to your individual body, symptoms, and stage of pregnancy. Modifications may be needed, especially in later trimesters, to accommodate postural changes, pelvic floor considerations, and energy levels.
Learning how to adjust your movement patterns—and understanding why—can help you feel more confident and capable as your pregnancy progresses.
If you're unsure where to start, my Prenatal STRONG program is designed to take the guesswork out of your prenatal training. It’s created by me, a women’s health physiotherapist and strength coach, based on the fundamentals of safe and effective movement during pregnancy. The program is tailored to your current week of pregnancy, guiding you through the modifications you need, as your body changes, so you can feel strong and supported throughout.
You can also download my free Prenatal Exercise eBook to learn more about what to change (and why) as your body adapts to pregnancy. [Insert link]
Pregnancy is not a time to stop moving, it’s a time to train smart, stay informed, and support your body through every stage.