Can I lift Heavy Weights when Pregnant?
Can I lift heavy weights in pregnancy?
Are you pregnant and wondering if it's safe to lift heavy weights? One of the most common misconceptions when it comes to pregnancy and fitness is that women should avoid lifting weights altogether. But is that really the case?
Today I am going to dive into the world of pregnant women and weightlifting, and explore the benefits and risks associated with it.
Current Guidelines (2024-2025) - What the Experts Actually Say Now
ACOG (American College of OB/GYNs) 2024
Official Stance on Heavy Lifting in Pregnancy: No upper weight limit if you were already doing it and have no complications
IOC (International Olympic Committee) 2024 - Part 3
Elite and recreational lifters can continue near-maximal loads with breath control and monitoring for coning.
SOGC/CSEP Canada 2025
'Heavy resistance training is safe and recommended throughout pregnancy'
When to Stop or Reduce Load Immediately
1. Coning/doming of the linea alba that doesn't flatten with better breathing
2. Pelvic pain, pubic symphysis pain, or low-back pain during/after lifts
3. Leaking urine or faecal urgency with load
4. Any vaginal bleeding, dizziness, or shortness of breath that doesn’t resolve quickly
Avoid Certain Exercises
I'm not a fan of heavy barbell lifting for pregnant women, but I also know it has it's place and that some pregnant women CAN do their technique and CAN lift whilst supporting their pelvic floor and regulating their intra-abdominal pressure.
Will lifting heavy wights help reduce back ache in pregnancy or help prepare her for birth (or her postpartum recovery)?
In my humble opinion, not like prenatal Pilates or prenatal yoga or specific prenatal strengthening would.
Key Takeaway
While some organizations say it is OK, I am not a fan of doing heavy squats, deadlifting, or pressing heavy during pregnancy.
Just get medical clearance, work with a pregnancy-trained strength coach (in-person or online), and listen obsessively to your body after ~32 weeks.
If you were not lifting heavy before pregnancy, then now is not the time to start maxing out. Build gradually with moderate loads (8-15 rep range) and focus on form.
Hit me up with ANY questions you have.
I do love answering them!
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