At Roar Physiotherapy, we understand that staying active during pregnancy can feel overwhelming. You’ve probably heard mixed messages — what’s safe, what’s not, and when to stop. We’re here to simplify the facts and support you with smart, safe, and empowering guidance.
Is Exercise Safe During Pregnancy?
Yes — for most women, exercise during pregnancy is both safe and beneficial. If you’ve been given the go-ahead by your GP and have no contraindications, physical activity can help reduce your risk of pregnancy-related complications like gestational diabetes, high blood pressure, and back or pelvic pain.
Whether you’re completely new to exercise, already active, or an elite athlete, the key is adjusting your routine to match your training level and how you feel throughout your pregnancy.
Your Three Prenatal Fitness Goals
1. Maintain or Build Strength
Pregnancy is physically demanding. A strong body supports the growing baby, eases labour, and aids postpartum recovery. Focus on strengthening the upper back, core, glutes, and hamstrings to support posture and reduce discomfort.
2. Improve Pelvic Floor Function
The pelvic floor works overtime during pregnancy and delivery. Use Connection Breaths and targeted pelvic floor exercises to improve awareness, coordination, and strength.
3. Perform Comfortable Cardiovascular Exercise
Cardiovascular exercise boosts energy, improves sleep, and helps with the physical demands of pregnancy, labour, and motherhood. Low to moderate-intensity cardio like walking, swimming, or cycling is ideal for most and can have positive physical and mental effects like reducing or alleviating nausea and morning sickness, reducing fatigue and improving mood when done appropriately.
What Should a Prenatal Program Include?
A well-rounded prenatal exercise plan includes:
- Warm-up: Always start with light cardio and mobility exercises to prepare your body. Don’t skip this step—it’s your best defence against injury.
- Strength Training: Aim for 2–4 sessions per week depending on your fitness level. Prioritise functional movements such as squats, deadlifts, rows, and presses using a mix of bodyweight, resistance bands, and light to moderate weights. Leave a couple of reps “in the tank” to avoid overexertion.
- Cardiovascular Exercise: Include 1–5 cardio sessions weekly. Choose a pace that feels sustainable (aim for 4–6 out of 10 on the perceived effort scale). Avoid high-impact or maximal effort intervals unless you were already doing them pre-pregnancy and have guidance.
- Core Training: Contrary to outdated advice, core work is not off-limits. When tailored correctly, core exercises during pregnancy can enhance trunk stability and reduce aches and pains. Focus on anti-rotation (e.g. Pallof presses), anti-extension (e.g. modified planks), and safe dynamic movements. Avoid any exercise that causes doming or bulging through the midline of the tummy.
- Rest & Recovery: Your body is doing a lot already. Build in recovery days and listen to your fatigue levels. Increase rest between sets, stretch, breathe, move gently, and prioritise quality sleep (this includes naps).
How Should It Feel?
You should feel energised, not exhausted. Monitor intensity with a “talk test” — you should be able to speak in full sentences without gasping for breath. Breath-holding (like in Valsalva manoeuvres) is best avoided, and your workouts should not push past an 8.5/10 effort or past 85% of your 1RM for trained lifters.
Watch for warning signs like unusual pain, dizziness, or pressure in your pelvis. If in doubt, reduce intensity, modify movements, or reach out to your physio or GP.
Pregnancy Is Progressive — So Is Your Program
As your body changes, your workouts will too. You may start feeling stronger in the second trimester and more fatigued in the third — that’s completely normal. Our aim is to adapt, not power through. As your centre of gravity shifts and mobility changes, exercise selection and intensity should adjust accordingly.
Why Strength Training Matters
Lifting weights (safely) during pregnancy is one of the best things you can do. Benefits include:
- Supporting your joints and posture
- Reducing back and pelvic pain
- Improving labour endurance
- Helping speed up postpartum recovery
Remember, strength isn’t just about the barbell. It’s about building a body that supports your lifestyle — lifting kids, pushing prams, and managing long days.
Need Help?
At Roar Physiotherapy, our Women’s Health team can support you with tailored exercise programs that meet you where you’re at — whether you’re brand new to movement or looking to modify your regular training during pregnancy. We’re here to help you move safely, confidently, and with purpose.
