The Truth About Exercise During Pregnancy: 5 Common Misconceptions
Discuss your exercise plan and any exercise modifications with your healthcare provider before incorporating into your routine. This blog does not constitute medical advice.
If you’ve ever been pregnant while parenting a toddler, you know that some of the common “rules” around exercise during pregnancy just don’t add up. Don’t lift more than 40 pounds? Great advice—except when your 35-pound toddler demands to be carried from the car to the house. Don’t train your core? Try saying that while wrestling a squirmy kid into a car seat! These everyday realities make it clear that some of these pregnancy exercise myths aren’t practical, let alone rooted in science.
The “40 pound” rule is just one example of the many misconceptions women face about exercise during pregnancy. Whether it’s well-meaning advice from family, outdated recommendations from healthcare providers, or conflicting messages online, it’s easy to feel overwhelmed or even afraid to stay active while pregnant.
But here’s the truth: with the right guidance and precautions, exercise during pregnancy—including strength training—can be incredibly safe and beneficial.
In this blog post, I’ll tackle 5 of the most common myths about exercise and strength training during pregnancy:
Don’t lift more than 40 pounds!
Don’t let your heart rate go over 140 bpm!
Don’t train your core during pregnancy!
Don’t start exercising if you weren’t active before pregnancy!
Don’t do exercises on your back!
Whether you’re currently pregnant or thinking about starting a family, this post will empower you with the facts you need to feel confident about moving your body safely and staying strong throughout your pregnancy.
Before we jump into the myths, I’m giving away my 2-week pregnancy strength training guide for free!
Through both of my pregnancies, I studied, wrote down every workout, and did the planning so you don’t have to! Download the guide and get started right away.
What’s included?
2-week workout schedule using the Ryca Fitness 3x3 Workout Method
3 sample full body strength training workouts
Exact workouts I did during my 2nd and 3rd trimesters
Doable at home (with resistance bands and/or dumbbells) or the gym
Full body warm up routine
Video tutorials linked for each exercise (filmed during my 3rd trimester!)
Exercise recovery tips for pregnancy
Favorite equipment to start building a home gym (the best way to stay consistent with your fitness routine as a working mom!)
Fill in your name and email and I’ll send you the guide!
MYTH: Don’t lift more than 40 pounds!
Lifting weights during pregnancy has become a hot topic as more women are choosing strength training as their go-to form of exercise. This has brought the “40-pound limit” myth into question, especially for women who are accustomed to lifting heavier weights.
For beginners, 40 pounds might seem like a reasonable limit for some exercises. But for more experienced lifters, it may barely constitute a warm-up for bigger compound lifts like squats or deadlifts. And even outside of the gym, pregnant women often lift more than 40 pounds in daily life. I spent most of my second pregnancy lifting and wrangling my 35+ pound toddler—right up until delivery!
The truth is, many pregnant women routinely lift more than 40 pounds without issue in everyday tasks. So why should strength training be any different? Let’s look at the facts and debunk this outdated myth.
First, let’s talk about where this number originated.
The idea that pregnant women shouldn’t lift more than 40 pounds stems from occupational safety guidelines rather than solid evidence about pregnancy-specific risks. The American College of Obstetricians and Gynecologists (ACOG) highlights that research on lifting and its impact on pregnancy outcomes, like preterm birth and low birth weight, is mixed and limited.
One large study in Denmark did find an increased risk of preterm birth when women lifted loads over 20 kg (about 44 pounds) more than 10 times daily, but this was specific to repetitive, high-volume lifting and was self-reported in a survey format. The nitty gritty numbers from this study reveal the odds ratio of preterm birth was 1.19 (95% CI 1.02 to 1.40) for women lifting 101–200 kg per day. Without a full lesson on statistics, what this means is that the odds of preterm birth were 19% higher in women who lift heavy loads. Major WOMP.
In simple terms, the authors found that women who lift heavy loads may have a slightly higher chance of preterm birth, but the evidence still has some uncertainty. Importantly, this study was assessing occupational lifting exposures—NOT lifting in the more controlled setting of organized exercise. It’s also important to consider, the use of self-reported survey data introduces a lot of uncontrolled variables. We don’t know the fitness level of these women, what objects they were lifting, or whether they were lifting with good form or breathing patterns.
Nonetheless, as a result, the National Institute for Occupational Safety and Health (NIOSH) developed an equation to recommend maximum weight limits for general safety, including during pregnancy—culminating in the 40 pound rule. Recognize that these recommendations focus more on minimizing musculoskeletal strain and ensuring workplace safety rather than applying universally to all pregnant women.
Now for some more encouraging evidence:
One study published as recently as 2023 examined the survey results of 679 women who did heavy resistance training during pregnancy, including lifting at least 80% of their one-rep maxes. Participants were primarily non-professional athletes (88%), doing CrossFit or general weightlifting, including Olympic lifts and bench press. The results revealed that most participants had healthy pregnancies and deliveries, with no significant complications tied to their lifting practices. In fact, those who maintained their pre-pregnancy training levels until delivery experienced fewer reproductive complications than those who reduced or stopped training.
This research suggests that, when done with proper technique and guidance, heavy resistance training—even Olympic lifting—can be safe for pregnant women, challenging this myth that lifting more than 40 pounds is inherently harmful.
Another study assessed outcomes of a strength training plan for pregnant women that were new to lifting weights. Women with pregnancy complications were excluded, along with women who were already lifting weights at least twice weekly.
Participants completed low-moderate intensity strength training twice a week for 12 weeks. They did a full body strength training routine of 6 exercises for each 45 minute session, working through 2 sets of 15 reps for each exercise with coaching on appropriate form and breathing techniques (avoiding breath-holding and bearing down).
The authors found that these women experienced no injuries throughout the trial period, and no significant change in blood pressure. Even more interestingly, they were able to gradually progress to higher weights week-over-week while maintaining the same perceived low-moderate intensity. This means they were building strength doing just 2 full body lifting sessions per week, without overexerting themselves!
This study highlights that even pregnant women who were BEGINNERS at strength training were able to safely jump into a consistent lifting routine when approached with low-moderate intensity, proper form, and steady breath through movements.
So… that’s encouraging, but where does that leave us?
We know based on every day life, anecdotal evidence, and some studies that lifting over 40 pounds can be safe and even beneficial during pregnancy. What matters most is that you lift with these basic principles in mind:
Don’t push beyond your perceived low-moderate effort level. Lifting 40 pounds may be easy for some, but may be challenging for a pure beginner—AND THAT’S OK. Pay attention to your body and watch for signs that a weight might be too heavy. If you’re experiencing sharp pain, dizziness, abdominal coning or doming (see this blog post for more on coning/doming), or feeling like you need to bear down and brace to be able to complete lifts, it’s a good idea to lighten the load.
Watch for abdominal coning and doming.
Abdominal coning appears as a vertical bulge or ridge along the midline of your abdomen, typically from the sternum to the belly button, when pressure increases in your core during certain movements. This is an indicator that the weight is putting too much force and demand on the already vulnerable core.
Try finding a modification of the movement that requires less strain on the core and better manages intra-abdominal pressure—such as elevated/incline push ups rather than strict push ups.
Check out this blog for more on abdominal coning/doming and exercise modifications for pregnancy.
Maintain a steady breath through all exercises.
Avoid Valsalva maneuver or “bearing down” during exercises which increases intra-abdominal pressure and puts unnecessary stress on the pelvic floor and core. This becomes most apparent with bigger lifts like squats.
Instead, breathe throughout each exercise, thinking about inhaling on the eccentric portion of the exercise, and exhaling on the concentric or hardest part of the exercise.
For example, when doing squats, inhale as you lower the weight, and exhale as you push back to standing.
MYTH: Don’t let your heart rate go over 140 bpm!
Many women and even healthcare providers don’t realize the good news that this advice is outdated. The 140 beats per minute (bpm) limit came from ACOG recommendations in 1985 and was removed with updates in 1994. There is no clear rationale for how this exact number was chosen—but ultimately the purpose was to be an easily measurable indicator for heavier physical exertion. There simply is no magic heart rate limit for pregnancy.
More recent recommendations from ACOG in 2020 changed to monitoring perceived level of exertion—limiting to moderate exercise described vaguely as “fairly light to somewhat hard.” More specifically they recommend heart rate should remain “less than 60–80% of age-predicted maximum,” and key word “usually not exceeding 140 bpm.” This equates to an approximate target range of 115-140 bpm.
Reading these recommendations, it’s all very vague and hard to apply as a pregnant woman trying to exercise. My guess is early recommendations established a hard limit because it made it easier for healthcare providers to give a consistent answer to their patients—and that’s why we still are hearing the recommendation today.
If after reading these recommendations you’re still wondering why… here is a breakdown of some of the reasons it’s physiologically important to tone down your exercise intensity during pregnancy:
Increased Cardiovascular Demand
Pregnancy already increases your heart rate and cardiac output to support your baby’s growth. Overexertion can put unnecessary strain on your heart and circulatory system, making it harder to maintain adequate blood flow to your baby and the rest of your body.
Oxygen Prioritization
Normally, your body prioritizes oxygen delivery to your vital organs and your baby first. However, intense exercise can divert oxygen and blood flow to your working muscles, potentially reducing what’s available for your baby.
Temperature Regulation
Your body works harder to regulate temperature during pregnancy. Overexertion can lead to overheating (hyperthermia), which may harm your baby, especially in early pregnancy during organ development.
Risk of Dehydration
Pregnancy increases your body’s fluid needs, and overexertion over a prolonged period can lead to dehydration, which can affect amniotic fluid levels and increase the risk of preterm contractions.
The bottom line is, monitor your exertion level and keep it in check.
Stick to moderate-intensity exercises where you can carry on a conversation while working out (the "talk test"). If you aren’t able to talk through your workout, it’s probably time to take a break, lighten the load, or slow down until you can.
MYTH: Don’t train your core during pregnancy!
I can certainly see how this myth is easy to believe. It makes sense to think you would want to avoid movements that might constrict or put strain on this area. The truth is, you definitely can still train your core! But like most things in pregnancy, it’s just going to take some modifications.
The most important things to be aware of with core training during pregnancy are signs of intolerance like abdominal coning or doming. If you notice coning, that’s the time to modify the movement or switch exercises all-together to reduce intra-abdominal pressure and stress on the core.
The easiest sign of intolerance for beginners to recognize is coning (as we discussed with myth #1, the 40 pounds rule), which is when a peak forms in the middle of your abs when doing exercise. It can occur anytime, pregnant or not, but when coning occurs frequently during pregnancy, it could worsen diastasis (abdominal separation).
Bottom line is, YES you can and SHOULD still train your core, but the exercises will likely look different than they did pre-pregnancy, and will change as your pregnancy progresses!
Take a look at my post below for an example core workout I did during pregnancy!
Here are just a few reasons you SHOULD be incorporating core training into your pregnancy exercise routine!
Minimize back pain and support your growing belly: A strong core helps stabilize your spine and pelvis as your body adapts to pregnancy, which can reduce common pregnancy-related aches like back pain.
Prep for a more efficient labor and delivery: Core exercises done correctly (without coning or doming) strengthen deep muscles like the transverse abdominis, which play a key role in pushing during delivery. Think of it as functional training for one of the most important workouts of your life!
Improves posture: As your bump grows, your posture naturally shifts. A strong core can help you stay upright and reduce strain on your lower back and hips.
Smooth postpartum recovery: Strengthening your core during pregnancy sets you up for a faster recovery by maintaining muscle tone and improving your body’s ability to reconnect with those muscles after birth.
MYTH: You shouldn’t start exercising during pregnancy if you weren’t already active!
One of the most common misconceptions about pregnancy is that it’s too late to start exercising if you weren’t active previously. This simply isn’t true. The reality is that staying active during pregnancy provides significant benefits for both mom and baby, and starting a safe, moderate exercise routine—even if you’re a beginner—can greatly enhance your overall health during and after pregnancy.
Here’s what you need to know:
Exercise During Pregnancy Is Highly Recommended
Guidelines from ACOG encourage pregnant women, regardless of their fitness level before pregnancy, to engage in at least 150 minutes of moderate-intensity aerobic activity per week. Activities like walking, swimming, or (my personal favorite) strength training are great options for those new to exercise.
Start Low and Go Slow
There is a saying we often use as pharmacists all the time in terms of starting new medications, and it’s “start low and go slow.” The same applies to beginning a new workout routine in pregnancy.
If you weren’t exercising before pregnancy, it’s best to start slowly with low weights or body weight if you are strength training. Pregnancy is not the time to push yourself to extremes, but it’s also not a reason to avoid exercise entirely. Low-impact exercises and beginner-friendly strength training can safely and gradually improve your fitness level, as we saw in this study.
Benefits Outweigh the Risks
According to ACOG, “In pregnancy, physical inactivity and excessive weight gain have been recognized as independent risk factors for maternal obesity and related pregnancy complications, including gestational diabetes.”
While some worry that exercise during pregnancy could cause issues like miscarriage, poor fetal growth, or preterm delivery, research shows these concerns are unfounded for women with uncomplicated pregnancies. In fact, ACOG emphasizes that physical activity (even starting new) during pregnancy is not only safe but highly beneficial for women without medical complications.
Here are just a few benefits of exercising during pregnancy:
More likely to have vaginal birth, lower risk of requiring C-section
Lower risk of premature birth
Healthy weight gain
Lower risk of gestational diabetes and hypertension (including pre-eclampsia)
Improved sleep and energy levels
Mental health support
Faster postpartum recovery
Improved strength and endurance for daily tasks like babywearing or holding your baby for long periods, playing (or wrangling) your older children, etc.
Main takeaway: Regular exercise during pregnancy is one of the best things you can do for yourself and your baby. Even if you’re new to working out, starting a low-moderate intensity routine can have long-lasting benefits for your health and overall pregnancy and postpartum experience. Remember, “start low and go slow!”
MYTH: Don’t do exercises on your back!
Chances are, outside the gym you are also following the advice not to sleep on your back starting in 2nd trimester, which is well-founded. It’s important to avoid spending long periods of time lying on your back during pregnancy, especially after the first trimester, as this position can compress the inferior vena cava (IVC). The IVC is a large vein that carries blood from the lower body back to the heart. Compression of this vein can affect both your circulation and your baby's blood supply. Here's why that matters physiologically:
Reduced Blood Return to the Heart
The IVC is positioned along the right side of your spine and can be compressed by the growing uterus when lying flat on your back. This can result in a reduced amount of blood returning to your heart, which may decrease cardiac output and lower blood pressure. This can make you feel dizzy, lightheaded, or even faint.
Impact on Baby’s Blood Supply
If your cardiac output decreases, less blood is available to circulate to the uterus and placenta. This can potentially reduce the oxygen and nutrients delivered to your baby.
Pressure on Veins of the Lower Body
Extended periods of IVC compression can increase pressure in the veins of your lower body, potentially worsening issues like varicose veins, swelling in your legs and feet, or hemorrhoids.
However, when thinking about this in the context of exercise, lying on your back for a few sets of bench press does NOT constitute an “extended period.” These are short bouts of exercise lasting maybe 30 - 60 seconds at a time and is not enough to cause serious issues. And when you consider that regular OB checkups usually involve lying on your back for measurement and checking baby’s heart rate; or pushing on your back as a common labor position (although it may not necessarily be the most ideal)—you see that lying on your back for the duration of a few exercises can be very safe.
Nonetheless, if you ever are lying on your back and experience any of the symptoms mentioned above like dizziness or lightheadedness, it’s time to get up, drink some more water, and modify the lift for next time. Instead of a flat bench press, try doing an incline bench press, elevated push ups, or a standing chest press with a resistance band.
Final Thoughts
Pregnancy is a time of big changes, but one thing that doesn’t have to change is your ability to stay active and strong. Whether you’re completely new to fitness or an experienced lifter, strength training during pregnancy is not only safe but incredibly beneficial when done with a mindful approach. The key is simple: start low and go slow, listen to your body, and adjust as needed.
Pay attention to how your body feels—watch for signs like dizziness, shortness of breath you can’t recover from, or pain, and stop if something doesn’t feel right. Stick to a low-to-moderate intensity that allows you to hold a conversation, and always check in with your healthcare provider before beginning a new exercise routine.
You are capable of so much more than these outdated myths would have you believe. Let this be the start of a strong, empowered pregnancy journey!
If you’re feeling hesitant or unsure where to start, I’ve got you covered! I’ve created a free 2-week strength training workout plan designed specifically for pregnancy. This guide includes safe, effective workouts to help you build strength and confidence during this season of life.
They told me not to give this blueprint away for free, but I want to share what I learned so you don’t have to reinvent the wheel. I want women to feel empowered to have a strong and fit pregnancy with as little as 2-3 strength training workouts per week.
Simply enter your name and email below to download!
In case you missed it… what’s included?
2-week workout schedule using the Ryca Fitness 3x3 Workout Method
3 sample full body strength training workouts
Exact workouts I did during my 2nd and 3rd trimesters
Doable at home (with resistance bands and/or dumbbells) or the gym
Full body warm up routine
Video tutorials linked for each exercise (filmed during my 3rd trimester!)
Exercise recovery tips for pregnancy
Favorite equipment to start building a home gym (SOOOO important for building consistency and managing time in the long run!)
References
Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2023 Feb;34(2):405-411. doi: 10.1007/s00192-022-05393-1. Epub 2022 Nov 4. PMID: 36331580.
O'Connor PJ, Poudevigne MS, Cress ME, Motl RW, Clapp JF 3rd. Safety and efficacy of supervised strength training adopted in pregnancy. J Phys Act Health. 2011 Mar;8(3):309-20. doi: 10.1123/jpah.8.3.309. PMID: 21487130; PMCID: PMC4203346.
Runge SB , Pedersen JK , Svendsen SW , Juhl M , Bonde JP , Nybo Andersen AM . Occupational lifting of heavy loads and preterm birth: a study within the Danish National Birth Cohort . Occup Environ Med 2013 ; 70 : 782 – 8.
Evenson KR, Hesketh KR. Monitoring Physical Activity Intensity During Pregnancy. Am J Lifestyle Med. 2021 Nov 25;17(1):18-31. doi: 10.1177/15598276211052277. PMID: 36636387; PMCID: PMC9830234.
ACOG . During Pregnancy and the Postnatal Period. Washington DC: American College of Obstetricians and Gynecologists; 1985.
ACOG . Physical activity and exercise during pregnancy and the postpartum period: ACOG committee opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188.
Berghella V, Saccone G. Exercise in pregnancy! Am J Obstet Gynecol. 2017 Apr;216(4):335-337. doi: 10.1016/j.ajog.2017.01.023. Epub 2017 Feb 22. PMID: 28236414.
