“You shouldn’t lift heavier than 25lbs when pregnant.”

If you’re pregnant (or have been in the past), I’m sure you’ve heard this sentence. It’s one of those blank statements that has stuck around for years, causing confusion and unnecessary fear, as it is not based on current research.

The reality? There’s no solid research saying you should stop lifting weights during pregnancy—especially in a controlled environment. In fact, quite the opposite—strength training during pregnancy has a ton of benefits!

Where Does This 25lbs Rule Even Come From?

In the past, pregnant women were told not to lift over 25lbs—based on occupational research where repeatedly lifting heavy at work was linked to a higher risk of miscarriage, preeclampsia, and preterm delivery (Cai et al., 2020).

But here’s the catch: lifting heavy boxes at work, in an uncontrolled environment ≠ resistance training in a structured, intentional workout in a gym setting like Synergy Fitness & Nutrition in Charlottetown, PEI - are NOT the same thing.

A study by Prevett et al. (2022) looked at women who did heavy resistance training before, during and after pregnancy and found no higher risk of pregnancy complications or pelvic floor issues—often, their outcomes were as good as (or better than!) population averages.

**Why You SHOULD Keep Training While Pregnant**

If you’re medically cleared to exercise, strength training during pregnancy can actually do *so much good* for your body and your baby. Here's what the research says:
Supports a healthy pregnancy
Improves fetal development
Lowers risk of preterm birth
Makes labour and delivery easier
Reduces low back pain
Boosts psychological well-being
Helps maintain fitness and strength
Speeds up postpartum recovery
Supports weight management (pre + post baby)
Enhances body image and confidence
Reduces risk of:
Gestational diabetes
Gestational hypertension
Preeclampsia
Urinary incontinence
Oh—and let’s not forget all the *general* benefits of moving your body: more energy, better sleep, improved mood, and reduced stress 🙌

So… Can You Strength Train While Pregnant?

Yes—if you have a healthy pregnancy and get clearance from your doctor. The key is making smart modifications based on your trimester and experience level.

Here’s what matters most:
🔹 Listen to your body – If something feels off, stop.
🔹 Modify as needed – Your body changes week to week, so your training might need to as well.
🔹 Focus on proper breathing & core engagement – To protect your pelvic floor and avoid unnecessary strain.

🔹 Get support – If you’re not sure where to start or are feeling a bit nervous on weather your training is safe, work with someone who’s trained in prenatal fitness (👋 hi, me!).

Whether you're training at a gym in Charlottetown, like Synergy Fitness or looking for online coaching in PEI, it can feel so much better to know someone’s in your corner, guiding you safely through it all.

Final Thoughts

You don’t need to be afraid of lifting weights while pregnant. In fact, staying strong might be one of the best things you can do for your body, your mind, and your baby. Let’s shift the narrative—from fear to empowerment.

📌 Disclaimer: Always make sure to get clearance from your OB/GYN or midwife before continuing or starting any type of exercise program during pregnancy. Every body and every pregnancy is different!