How to Lift Weights in Pregnancy Without Leaking, Pain, or Fear
If you’ve lifted weights for years and you’re now pregnant, you’ve probably wondered:
Is it safe to lift heavy during pregnancy?
And if so—how heavy is too heavy?
For many experienced lifters, pregnancy brings a wave of uncertainty. Generic advice like “don’t lift more than 25 pounds” or “just take it easy” doesn’t help when strength training has been part of your identity for years. It often leads to fear, over-modifying, or pushing through symptoms that don’t feel right.
In this episode of the Strong Mama Podcast, we break down exactly how to lift weights during pregnancy in a way that supports your body—without leaking, pain, or fear.
Is It Safe to Lift Heavy During Pregnancy?
Short answer: yes—when it’s done intelligently and intentionally.
“Heavy” during pregnancy is relative. It might mean a barbell, or it might mean dumbbells or resistance bands. What matters most isn’t the amount of weight lifted—it’s how well your body can manage the load.
Why Generic Pregnancy Lifting Rules Don’t Work
Rules like “don’t lift more than 25 pounds” fail to account for:
your training history
your current energy levels
how your core and pelvic floor are responding
In this episode, we talk about adapting intensity by trimester and using effort, control, and recovery as better guides than arbitrary limits.
How to Lift Heavy in Pregnancy Without Leaking or Pain
Leaking, pelvic pressure, or pain during workouts isn’t something to push through—it’s feedback.
We cover how to:
manage breath and pressure during strength training
avoid excessive bracing and breath-holding
modify stance, range of motion, and positioning before eliminating movements
These small adjustments often make the biggest difference.
How Breath and Core Control Support Pregnancy Strength Training
Breath plays a critical role in managing pressure as your belly grows. Learning how to exhale through effort and coordinate your core can help reduce symptoms and improve strength without increasing fear.
This is one of the most overlooked—but most impactful—parts of lifting during pregnancy.
Training for Birth and Postpartum Recovery
Pregnancy strength training isn’t about maintaining personal records. It’s about preparing your body for the physical demands of daily life, birth, and postpartum recovery.
How you lift now directly influences how confident and capable you feel later.
Listen to the Full Episode
If you’re pregnant, love lifting weights, and want a smarter approach to strength training—this episode will give you clarity and reassurance.
Want More?
Follow and say hello over on Instagram @strongmamawellness
Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching
I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!
Keep your pregnancy workouts safe with our FREE Guide!
You’ll learn important exercise modifications for each trimester of pregnancy.
