Top 5 Benefits of Strength Training During Pregnancy (You Got This, Mama!)

January 13, 2025

Hey there, super mom-to-be! 


We know you’ve got a lot on your plate right now. Between growing a tiny human and navigating all those pregnancy changes—but don’t let that stop you from taking care of YOU! If you’ve been feeling like strength training is the last thing you want to do (hello, morning sickness), we get it. But we’re here to tell you that strength training during pregnancy isn’t just good for your body—it’s a total game-changer for both you and your baby.


We know the idea of getting sweaty when you’re already feeling bloated or exhausted might sound a little daunting, but trust us—strength training can seriously boost your energy, ease discomfort, and help you rock that labor when the time comes! So, if you need a little extra motivation to dust off those sneakers, we’ve got your back. Let’s dive into the top 5 benefits of strength training during pregnancy—no stress, no pressure, just a whole lot of empowerment!


1. Reduce the Risk of Pregnancy Complications (Keep That Glow Going)

Let’s be real: Pregnancy is magical, but it can also come with its share of challenges. From weight gain to back pain to those super fun mood swings, there’s a lot going on. But did you know that strength training during pregnancy can help lower the risk of common complications like gestational diabetes, preeclampsia, and even a C-section delivery?


By staying active and strengthening those core muscles, back, legs, and pelvic floor, you’re giving your body the support it needs to handle the growing baby bump. Plus, strength training can help you recover faster postpartum. So, let’s keep that alignment, breathing, and core strength in check to help protect your body and reduce the likelihood of those pregnancy complications!

Two pregnant women are standing next to each other holding their bellies.

2. Reduce Stress, Anxiety, and Depression (Let’s Get Those Endorphins Flowing)

Pregnancy can be an emotional rollercoaster. It’s natural to feel some anxiety or stress, but did you know that exercise can help ease those feelings? Strength training gets those feel-good endorphins flowing, which can help you battle stress and anxiety during pregnancy. Bonus: It’s been shown that pregnant women who exercise are 19% less likely to suffer from depression compared to those who don’t.



So, if you’re feeling anxious or overwhelmed, remember that strength training can be a natural mood booster. Whether you’re working on core stability, practicing your breathing, or just feeling the strength in your muscles, every movement helps keep you feeling mentally strong and supported. And hey, if you can power through a workout, you can totally handle anything pregnancy throws your way!

3. Improve Sleep (Because Rest Is EVERYTHING)

Let’s face it—getting quality sleep when you’re pregnant can feel like an impossible task. Between tossing and turning, bathroom trips, and your baby belly growing by the day, it’s no wonder sleep is a challenge. But here’s some good news: strength training during pregnancy can actually help improve your sleep!



It’s true! Exercise helps reduce stress, and as a result, you’re likely to get better quality sleep, which means you’ll feel more rested and energized during the day. (We know, it sounds like a dream come true!) Just make sure to finish your workout a few hours before bed—exercising too close to bedtime can have the opposite effect and leave you feeling wired.

4. Experience a Shorter Labor (Let’s Get Ready to Rock It)

Okay, mama—let’s talk about labor.


Strength training isn’t just about feeling good now; it’s also about preparing for the big day! Deep core muscles, your pelvic floor, and back muscles are all crucial for labor, and strength training can help make them stronger and more prepared for the challenge ahead. 


Studies have shown that women who engage in prenatal strength training have shorter labor times and easier deliveries. So, working on that core and breath now will pay off big time when it’s time to meet your little one. Plus, building strength and endurance now helps you power through labor and speeds up your recovery postpartum. Yes, please!

5. Speed Post-Delivery Recovery (Bounce Back Faster)

One of the coolest benefits of strength training during pregnancy is that it can help you bounce back faster after delivery. The more you move and build strength during pregnancy, the quicker your body will recover postpartum. Plus, staying active helps with things like boosting your immune system, which helps you heal quicker after childbirth.



Strength training also prepares your core, pelvic floor, and back muscles for the physical demands of motherhood. You’ll be carrying, lifting, and holding your baby all day, so building strength before delivery will make life a whole lot easier once your little one arrives. Let’s get strong now so we can rock the postpartum life later!

Bottom Line: Strength Training = Supermom Powers

We get it: Some days you just want to curl up on the couch with a snack and a movie. But on the days you feel ready to move, strength training is your secret weapon to make pregnancy easier and postpartum recovery a breeze. You’re not just building muscles—you’re building strength, confidence, and resilience for your journey through motherhood. With the right guidance (hello, ABC Fit Virtual Gym), strength training can be fun, safe, and incredibly empowering.


Remember: It’s not about lifting the heaviest weights or doing the most intense workouts. It’s about being consistent, staying connected to your alignment, breath, and core, and giving yourself the space to feel strong—mentally and physically—throughout your pregnancy. So, lace up those sneakers, get moving, and let’s make your pregnancy journey the best it can be! 

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