Heavy Resistance Training During Pregnancy: New Study

For the last couple of decades, physicians and mothers alike have started to appreciate the myriad benefits of exercise during pregnancy.  However, most exercise recommendations during pregnancy have focused on aerobic exercise and light or moderate resistance training. 

Authors of a brand-new study published in the International Urogynecology Journal titled “Impact of heavy resistance training on pregnancy and postpartum health outcomes” shed new light on what constitutes safe and effective strength training during pregnancy. 

The researchers concluded, “Our data demonstrate individuals who engaged in heavy resistance training before, during and following pregnancy, including “contraindicated” activities, experience low incidence of adverse reproductive and pelvic floor outcomes. Rather, perinatal health outcomes aligned with, or were lower than, population estimates for key health outcomes. Long-held theoretical concerns about heavy weightlifting… supine weightlifting and the Valsalva maneuver have limited the prescription of these movements during pregnancy resulting in a missed opportunity to derive health benefits from strength training during pregnancy. The epidemiological data collected does not support several of the theoretical risks associated with these activities for individuals with uncomplicated pregnancies… Contrary to commonly cited theoretical risks of heavy weightlifting, we demonstrate similar, or lower rates of pregnancy complications (e.g., preeclampsia, gestational hypertension) in those who continue to engage in heavy weightlifting during pregnancy compared to population estimates.”

Take Home Message: This new study shapes our understanding around a few common recommendations for pregnant trainees that are now probably antiquated.  Specifically, we (medical professionals and exercise professionals) counseled patients to (1) use light weights, (2) avoid exercise in the supine position (lying on your back), and (3) avoid the Valsalva maneuver (holding your breath while exerting).  This study provides evidence that pregnant women can lift heavy weights safely throughout pregnancy as well as exercise in the supine position.