Can You Lift Weights While Pregnant? Sarah's Story at 38 Weeks
Is it safe to lift weights whilst pregnant? Follow Sarah's journey training through 38 weeks. Evidence-based advice for strength training during pregnancy.
38 weeks pregnant. Still lifting.
That's Sarah.
She's trained with our coach Dan for years. Then she fell pregnant for the first time.
New territory. For both of them.
So they did what good coaching always does. Worked it out together. Session by session.
Three sessions a week. Right the way through.
So, is it safe to lift weights whilst pregnant?
It's one of the most common questions we get. And the internet has plenty of opinions.
When researchers looked at the comments on pregnant fitness influencers' videos, people were happy to see cardio and bodyweight work. Weights? Seen as "unsafe and unnecessary".
The evidence says otherwise.
The UK Chief Medical Officers recommend at least 150 minutes of moderate activity a week during pregnancy, plus muscle strengthening twice a week. Their advice is simple. If you're already active, keep going. Listen to your body and adapt. Read the UK guidance
A large review in the British Journal of Sports Medicine, covering 50 studies and over 47,000 people, linked strength training in pregnancy to:
Around half the risk of high blood pressure in pregnancy.
Around 38% less gestational diabetes.
Around half the rate of low mood, before and after birth.
And no difference in preterm birth, caesareans or baby's birth weight. See the research summary
Every pregnancy is different though. Always speak to your midwife or GP first. The NHS guide to exercise in pregnancy is a great place to start.
How Dan adapted Sarah's training
This is the bit that matters. Not just "keep training". Train smart.
It changed week by week. What worked at 12 weeks didn't look the same at 30. Dan stayed flexible, adjusting as Sarah's body changed.
Progressive and regressive. It wasn't simply doing less each week. Some sessions moved forwards. Some scaled back. It all depended on how that particular week felt.
Reduced range of motion. Pregnancy hormones loosen the joints and ligaments. Going through a full range can take them further than is safe. So Dan shortened the range where needed, protecting Sarah's body whilst keeping her strong.
How she felt, every session. Every single session was built around how Sarah felt that day. Feeling strong? Go for it. Tired? Scale it back without guilt.
Dan put it simply. It's been an incredible journey.
She's not the only one
When we shared Sarah's video, Steph, who also trained with us through her pregnancy, said:
"Love this, was imperative keeping me fit and active in the gym during my pregnancy. Post partum and returning to my physical job was much easier!"
Maggie summed it up: "Huge respect!"
And Sarah's husband? "Been pulling her along for 9 months."
Why it matters
Strength doesn't stop being useful when you're pregnant. If anything, you need it more.
Carrying a car seat. Lifting a toddler. Getting back to work.
Strength you keep is strength you don't have to rebuild. That's not just about the physical gains. It's about confidence, routine, and knowing your body can do hard things.
Training during or after pregnancy?
Our coaches will build your sessions around you, week by week. Find out about personal training at Pinnacle