In medically uncomplicated pregnancies, research consistently shows the benefits of resistance training outweigh the risks, and exercise is not a risk factor for miscarriage. This is general education, not medical advice, so always confirm what's appropriate for you specifically with your doctor.
Pregnancy comes with a flood of advice about what you can and can't do, and exercise is one of the topics where fear tends to outpace evidence. Sheridan Sky, who specializes in pre- and postnatal programming, breaks down what the research actually says, and why the framing around "safety" often does more harm than good.
Why "Is This Safe" Is the Wrong Question
Sheridan makes a pointed distinction: using the word "safe" implies there's something inherently unsafe you might be doing. In medically uncomplicated pregnancies, the research is clear that the benefits of exercise, including reduced risk of preeclampsia and gestational hypertension, far outweigh any potential risks.
I hate the word safe in pregnancy because using it implies that there is something unsafe that you can do.
Addressing the Fear Around Exercise and Miscarriage
A common and understandably scary belief is that physical exertion can cause miscarriage. According to the research, meta-analyses and systematic reviews, considered the highest level of evidence available, show that exercise is not a risk factor for miscarriage.
Most miscarriages happen in the first trimester and are related to genetic factors in early fetal development, not physical activity. Being told otherwise, especially after a loss, adds guilt to an already painful experience without evidence to support the connection.
What the Research Shows on Higher-Intensity Training
A survey of 500 to 600 women examined those training at higher intensities during pregnancy, including at 80% of their one-rep max, training in supine positions, and controlled breath-holding during lifts, compared to women who trained less intensely. The higher-intensity group did not show worse pelvic floor outcomes, and in some measures showed a slight benefit.
This kind of research is what gradually builds the case for more studies, since a body of initial evidence makes ethics committees more willing to approve further research into higher-intensity training during pregnancy.
What to Pay Attention to Instead of "Safe or Not"
Rather than asking whether a specific exercise is universally safe, Sheridan recommends paying attention to your body's actual signals during training.
- In medically uncomplicated pregnancies, research shows the benefits of resistance training outweigh potential risks.
- High-level research evidence shows exercise is not a risk factor for miscarriage.
- A survey of women training at higher intensities during pregnancy found no worse, and sometimes slightly better, pelvic floor outcomes.
- Braxton Hicks contractions and pelvic floor heaviness are useful signals to guide intensity, not automatic red flags.
- Modifications tend to become more relevant later in pregnancy, guided by how specific movements feel rather than a fixed rule.
Pregnancy doesn't require women to abandon everything they've learned about their own bodies. Understanding what the actual research shows, rather than defaulting to fear, allows for training decisions guided by evidence and how your body genuinely feels, in partnership with your doctor's guidance for your specific pregnancy.
Frequently Asked Questions
Is it safe to lift weights during pregnancy?
In medically uncomplicated pregnancies, research shows the benefits of exercise, including resistance training, far outweigh potential risks. This is general education, not medical advice, so always confirm what's appropriate for your specific pregnancy with your doctor.
Does exercise cause miscarriage?
No. Meta-analyses and systematic reviews, the highest levels of research evidence, show that exercise is not a risk factor for miscarriage. Most miscarriages are related to genetic factors in early pregnancy, not physical activity.
What signs should you actually pay attention to when training during pregnancy?
Rather than asking whether something is generically "safe," pay attention to your body's signals, such as increased Braxton Hicks contractions or a feeling of heaviness in the pelvic floor during or after training, and adjust intensity accordingly.
Do pregnant women need to significantly modify their training in every trimester?
Not necessarily in the same way for everyone. Many women can train similarly through much of pregnancy, with modifications becoming more relevant later on as the body changes, guided by how specific exercises feel rather than a fixed, universal rule.
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