Skip to main content

Pregnancy is an incredible time for any woman, but it can also be a source of anxiety and uncertainty. As a first-time mom, it’s natural to have concerns about your health and the health of your baby. One area that many women are unsure about is exercise. Is it safe to exercise during pregnancy? What types of exercises are best? One type of exercise that is often overlooked during pregnancy is strength training. In this blog post, we’ll explore five reasons why strength training can be beneficial for pregnant women, especially those who are nervous about exercising.

  1. Improve Posture and Reduce Back Pain

As your baby grows, your body undergoes significant changes to accommodate the added weight. This can put a strain on your pelvic girdle and lower back area which may lead to discomfort or pain. Strength training can help to improve your posture and reduce back pain by strengthening the muscles that support your spine.

  1. Prepare for Labor and Delivery

Labor and delivery can be a physically demanding process. Increased fitness levels and reaping the benefits of a well structured programme can help to prepare your body for the physical demands of childbirth. Additionally, exercises that strengthen your pelvic floor muscles, like kegels, can help to prevent or reduce the risk pelvic floor dysfunction after child birth.

  1. Maintain Healthy Weight Gain

Gaining weight is a normal part of pregnancy, but it can be very beneficial to maintain a healthy rate of weight gain to reduce the risk of complications like gestational diabetes, high blood pressure, and pre-eclampsia. Strength training can help to maintain a healthy rate of weight gain by building muscle mass, which can increase your metabolism and help you burn more calories throughout the day. Exercise can also boost energy levels and indirectly more activity throughout your days and weeks which can lead to better weight management and better blood glucose management.

  1. Boost Energy and Reduce Fatigue

Fatigue is a common symptom of pregnancy, especially during the first and third trimesters. Strength training can help to boost your energy levels and reduce fatigue by increasing blood flow and oxygen delivery to your muscles. Additionally, exercise releases endorphins, which are natural mood-boosters that can help to reduce stress and anxiety.

  1. Improve Overall Health and Well-Being

Strength training has numerous benefits for overall health and well-being. Regular exercise can help to reduce the risk of gestational diabetes, pre-eclampsia, and other complications of pregnancy. Additionally, exercise can help to improve your mental health by reducing stress, anxiety, and depression. Finally, exercise can help to improve your sleep quality, which can be beneficial during pregnancy when sleep disturbances are common.


If you’re a nervous first-time mom, strength training may not be the first thing on your mind when it comes to exercise during pregnancy. However, the benefits of strength training are numerous and can help to improve your health and well-being during pregnancy and beyond. As always, it’s important to talk to your healthcare provider before starting any exercise program during pregnancy. With their guidance and support, you can safely and effectively incorporate strength training into your pregnancy fitness routine.

If you are looking to try out some sensible strength training in a controlled environment with an experienced coach…

Why not book in for a FREE CLASS PASS with us through the widget on our Homepage and we would love to take you through a sensible and enjoyable full body workout.

The SixFour Fitness Team

Thank you showing an interest in our 30 Day Kickstart Programme


First can we get some basic information about you?


Ps: We are going to send you a FREE RECIPE BOOK right away

Super stuff - Next we will direct you to our purchasing page for more information.