Strength Training in Pregnancy: Safe and Effective #19


Pregnancy is a very special time in a woman's life, when her body undergoes wonderful changes to create new life. During this time, it is important to take care of yourself and your growing baby bump. One way to do this is through physical activity and targeted training. Strength training during pregnancy can be beneficial for both the mum-to-be and the baby if done safely and effectively. In this blog post, we will discuss the benefits of strength training during pregnancy, what aspects to look out for and how to design a safe and effective exercise programme.

1. physical fitness

Strength training can help to maintain physical fitness and general wellbeing during pregnancy. It can help to strengthen muscles, improve posture and increase stamina, which is particularly helpful as the baby bump grows and puts extra pressure on the body.

2. reduction of pregnancy symptoms

Regular strength training can help to alleviate typical pregnancy complaints such as back pain, joint pain and swollen legs. Strengthening the muscles can reduce these complaints and improve general well-being during pregnancy.

3. improvement of birth preparation

Strength training can help to strengthen the muscles that are used during labour. This can make labour preparation easier and possibly contribute to a shorter and less painful birth.

4. faster recovery after the birth

Women who do strength training during pregnancy often recover more quickly after giving birth. Strong muscles can help support the body during postnatal recovery and reduce the risk of injury.

5 Improving mental health

Strength training can also help to reduce stress and boost self-confidence. This can be particularly helpful in counteracting the emotional challenges of pregnancy and promoting better mental wellbeing.

What should you look out for?

1. consult your doctor: Before starting a strength training programme during pregnancy, it is important to consult your doctor. Every pregnancy is unique and the doctor can make recommendations for the individual training programme and identify possible risk factors.

2 Intensity and duration: During pregnancy, strength training should be carried out at a moderate intensity and duration. The load should be chosen so that it is adapted to the individual needs and performance level of the expectant mother. A rule of thumb is that you should still be able to hold a conversation during training without getting out of breath.

3. exercise adaptation: It is important to adapt the exercises to the respective stage of pregnancy and the individual performance level. Some exercises, such as abdominal exercises while lying down, should be avoided in the later stages of pregnancy as they can put pressure on the uterus. Instead, you can choose alternative exercises that do not put your body or the baby at risk.

4 Warming up and stretching: Before strength training, it is important to warm up and stretch your muscles. This can help to prevent injuries and maintain flexibility, which is particularly important during pregnancy.

5. pay attention to your body's signals: During pregnancy, it is particularly important to pay attention to your body's signals. If you feel pain, discomfort or shortness of breath, you should stop exercising immediately and consult a doctor if necessary.

Designing a safe and effective training programme

  1. Start with a balanced exercise programme: To ensure safe and effective strength training during pregnancy, the exercise programme should address all major muscle groups, including the legs, back, arms and core muscles. Exercises such as squats, lunges, shoulder presses and pelvic floor exercises are good examples of safe strength exercises during pregnancy.
  2. Training load: To achieve optimum results, strength training should be carried out 2-3 times a week during pregnancy, with at least one rest day between training sessions.

  3. Focus on controlled movements: Make sure you perform the exercises slowly and in a controlled manner to prevent injuries and train the muscles effectively.

  4. Use suitable equipment: When choosing weights and fitness equipment, make sure that it is safe and comfortable for the expectant mother. Instead of heavy weights, resistance bands or your own body weight can be used to strengthen the muscles.


Strength training during pregnancy can be an excellent way to promote physical and mental health and prepare for the birth. However, always speak to your doctor beforehand.