Strength Training in Pregnancy: The Secret to a Happier, Healthier Nine Months
New research reveals how lifting weights can ease pain, boost mood, and help mothers-to-be feel their best.
Ever wonder how strength training can make a real difference for pregnant women—especially when it comes to quality of life, pain, and mood? This review tackles the big question of whether lifting weights or doing strength exercises during pregnancy offers benefits that go beyond just aerobics—and the results are promising, but with some important caveats.
PMID: 40230063
Key Points
Aim
The study aimed to systematically review the effects and characteristics of strength training (ST) interventions on the health-related quality of life (HRQoL) of pregnant women, to inform more comprehensive and specific exercise guidelines.
Methods
Type of Review: Systematic review following PRISMA guidelines.
Databases Searched: PubMed, Web of Science, EBSCO Host (no time restrictions).
Included Studies: Nine randomised controlled trials (RCTs) involving 1,581 pregnant women.
Intervention Criteria: Long-term (≥6 weeks), supervised ST (with or without aerobic exercise), minimum 2 sessions/week.
Outcome Measures: HRQoL, muscle strength, weight gain, pain, fatigue, anxiety, sleep, and more.
Quality Assessment: Cochrane risk of bias tool (RoB2) and TESTEX scale for methodological quality.
Results
Weight Management: ST helped reduce excessive weight gain and weight retention during and after pregnancy.
Pain Reduction: ST significantly reduced low back and sciatic pain in several studies.
Mood and Well-being: Improved mood, reduced fatigue, increased energy, and enhanced overall psychological well-being.
Sleep and Physical Function: Better sleep quality and improved physical function were observed in women who participated in ST.
Safety and Supervision: All interventions were supervised, and no negative effects were reported.
Limitations: Some studies lacked detail in reporting adverse events, session attendance, and adjustment of training intensity. Most studies did not assess ST in isolation (often combined with aerobic exercise).
Practical Takeaways
Start Early, Stay Consistent: Aim for at least 1–2 supervised strength training sessions per week, each lasting about 60 minutes.
Focus on Functional Movements: Include exercises targeting major muscle groups, especially the core and pelvic floor, using bodyweight, bands, or light weights.
Monitor Intensity: Use a moderate intensity (RPE 12–14 out of 20) and adjust as needed.
Expect Benefits Beyond Strength: Improved pain, mood, sleep, and reduced weight gain are all realistic outcomes.
Supervision Matters: Work with a qualified trainer or physiotherapist, especially if you’re new to resistance training or have pregnancy-related concerns.