Heavy Resistance Training in Pregnancy
📰 New Research Update: “Pushing limits: the acute effects of a heavy-load resistance protocol and supine exercise on fetal well-being”
Published: September 2, 2025 from the BMJ (previously known as the British Medical Journal)
The largest study to date on pregnant women performing heavy resistance training has just been published and it's big news for those who love to stay active!
Although exercises performed in heavy load intensity and supine (laying on back) exercises are generally discouraged, this research shows that healthy, active pregnant women can safely participate in heavy resistance load training without risk to fetal well-being.
The pregnant participants were between 26-35 weeks gestation and were considered either elite or recreational athletes. After instruction on proper lifting techniques and performing a structured warmup, the fetal heart rate and uteroplacental blood flow were monitored via ultrasound before and after each exercise.
The three exercises performed were the sumo deadlift, incline bench press and bench press for 3 sets of 8 repetitions at approximately 76% of 1 RM.
📄 Read the full article here:
bmjopensem.bmj.com/content/11/3/e002639
💪 What the Study Found
Safe for Baby: No negative effects on fetal heart rate and uteroplacental blood flow were found.
Safe for Mom: Active pregnant women tolerated heavy resistance training without significant complications.
Challenging Loads Are OK: This study supports that lifting heavier weights—when done safely and with proper form—does not pose additional risks as previously believed.
🤰 Why This Matters
Encourages Medical Advancement: Coaches, trainers, and healthcare professionals to develop exercise training routines and strategies that are both safe yet challenging for pregnant women.
Supports Health Goals: Strength training helps maintain muscle, reduce back pain, and prepare for labor and postpartum recovery.
More Options, Less Fear: Expecting mothers now have evidence-based reassurance to continue (or start with proper guidance) training with the guidance of their healthcare team. Pregnant women do not have to limit themselves to only light weights.
⚠️ Important Considerations
This research applies to healthy, low-risk pregnancies in women already accustomed to regular exercise.
Always consult with your OB/GYN and a pelvic health physical therapist before changing your workout routine.
Proper form, gradual progression, and listening to your body remain key.
🌟 The Takeaway
Pregnancy doesn’t mean giving up strength. With new evidence showing safety in resistance training, active moms-to-be can feel empowered to stay strong, supported, and confident throughout their pregnancy journey.