Strength Training During Pregnancy: Best & Worst Exercises for a Stronger, Safer Pregnancy

At The Evolved we like to describe as one of the most demanding athletic events a woman will ever go through.

Your body is growing a whole human while carrying you through work, life, and everything in between. Strength training, when done intelligently, can be a game-changer, helping reduce back pain, improve posture, and prepare you for labour.

But not every exercise is safe, and the “do what you’ve always done” approach doesn’t work once your core and pelvic floor are under new levels of pressure. Let’s break down what the research says about training during pregnancy and the best and worst exercises for this season of your life.

Why Strength Training During Pregnancy Matters

Strength training when supervised and tailored, delivers real, measurable benefits for pregnant women:

• Reduces low back and sciatic pain. A systematic review of nine randomised controlled trials (1,581 participants) found that strength training during pregnancy helped mitigate excessive weight gain, alleviate low back and sciatic pain, and improve maternal quality of life (Aune et al., 2022, Acta Obstet Gynecol Scand)
• Improves spinal endurance. In a randomised controlled trial, women who followed a twice-weekly, supervised 12-week program increased lumbar extension endurance by ~14%, with no injuries or adverse events reported (O’Connor et al. Journal of Physical Activity and Health, 2011)
• Supports posture and musculoskeletal function. Strength training during pregnancy helps offset postural strain, maintain core stability, and reduce discomfort linked to the growing belly (Sonaiya, Int J Health Sci Res, 2024).
• Boosts overall well-being. Properly supervised programs also support mental health, energy, and resilience, helping mums-to-be feel more confident and capable. (Quality in Sport, 2024).

The Best Strength Training Exercises for Pregnancy

Think stability, strength, and function over “max lifts.” These exercises can be tailored safely with appropriate loads and breath strategy:

• Squats (goblet, body weight, or supported). Build hip and leg strength while training safe mechanics for labour positions.
• Step-ups & Split Squats. Single-leg work builds balance and reduces pelvic instability.
• Hip Bridges & Glute Work. Essential for pelvic stability, protecting the lower back.
• Rows (band or dumbbell). Strengthens posture muscles to offset forward pull of pregnancy.
• Modified Push-Ups / Dumbbell Press. Safe when core pressure is managed.
• Farmer Carries. Functional for carrying a baby later, and excellent for grip and core stability.

💡 Tip: Use the exhale on exertion strategy to avoid bearing down on the pelvic floor.

Exercises to Avoid or Modify

Not every exercise fits the pregnant body. The goal is minimising unnecessary intra-abdominal pressure and avoiding positions that compromise blood flow or stability.

• ❌ Sit-Ups, Crunches, or Heavy Planks. These can worsen diastasis recti (ab separation).
• ❌ Olympic Lifts (Snatch, Clean & Jerk). Too much core pressure and instability risk.
• ❌ High-Impact Plyometrics (box jumps, burpees). Can overload joints and pelvic floor.
• ❌ Supine (lying flat) barbell work after 20 weeks. May restrict blood flow through the vena cava.
• ❌ Heavy breath-holding lifts. Valsalva manoeuvres strain pelvic floor and core.

The Evolved Approach: Train Like an Athlete, Adjust Like a Queen

At The Evolved All Female Gym in Brisbane, we believe pregnancy isn’t a “pause button.” It’s a season of adaptation. You don’t need to stop lifting, you need to lift smarter.

We coach women every day through planning, pregnancy, and postpartum with science-backed strength training, pelvic floor awareness, and modifications that keep you strong without compromise.

Key Takeaways

Pregnancy isn’t a reason to stop strength training, it’s a reason to start training with intention.

Choose movements that build stability, posture, and strength without adding core or pelvic strain.

Avoid exercises that create unnecessary intra-abdominal pressure or high fall risk.
Work with a coach who understands pregnancy and women’s bodies because one-size-fits-all advice isn’t good enough.

Ready to Build Strength and Protect Your Body Through Pregnancy?

You don’t have to figure this out alone. At The Evolved, we specialise in helping women train safely during pregnancy, building confidence, maintaining muscle, and preparing your body for labour and life after birth.

Book your Strength Assessment today.

We are currently full, but you can head to our main website and join the priority list.

Sometimes you may be lucky and see a calendar pop up on the next page. If it does, book in immediately.

The sooner you start, the sooner you’ll feel stronger, steadier, and ready for motherhood with a body that supports you every step of the way.