actually says about lifting, running, and training safely during pregnancy.
Pregnancy, Exercise & The Internet Noise: Let’s Get Clear
If you’re pregnant and confused about exercise, you’re not alone. Between “don’t lift heavy,” “only walk (but not too much),” and “never squat,” it can feel like every appointment and every post says something different.
As a pelvic floor physical therapist, researcher in exercise and pregnancy, and mom who’s trained through pregnancy and postpartum, I’m here for the nuance—not the fear.
This post pulls from real questions I’m seeing in Reddit threads and in clinic. Let’s tackle them with a practical, evidence-informed framework you can actually use.
1️⃣ Why is advice so contradictory?
Short answer: the science is evolving and knowledge translation is lagging.
Early guidelines (think 1980s ankle pumps and hip sways) were extremely conservative. Newer data supports a much broader range of safe activity—including strength training and, for many, running—when pregnancy is uncomplicated.
What to do instead of rule-lists:
Adopt a framework over protocols approach that considers:
– Your fitness history: what your body is already used to.
– Your current symptoms: how you feel today.
– Your pregnancy context: any complications, fatigue, or recovery needs.
I’m not here to bubble-wrap you—I’m here to bulletproof you (unless your medical team gives a specific reason for guardrails).
2️⃣ How much is ‘enough’ exercise in pregnancy?
Aim for the same target as general adult guidelines (with pregnancy-specific considerations):
– 150 minutes/week of moderate-intensity aerobic activity, any way you like (walking, cycling, running, swimming, circuits).
– 2+ days/week of strength training.
Good news: Anything is better than nothing.
If you’re starting from low activity, even short bouts (10 minutes here and there) move the needle.
The “big drop” in health risk happens around 150 minutes/week; above that, benefits still increase—just a little more slowly.
A note on intensity:
Pregnancy naturally raises your heart rate. Use Rate of Perceived Exertion (RPE 4–6/10) and symptoms as your main guide instead of rigid heart-rate caps.
3️⃣ Running in Pregnancy: Support ≠ Stop
Some runners feel great through all trimesters; others pivot earlier due to pelvic, pubic symphysis, hip, or low back discomfort.
Your first “belt”: strength training.
Pregnant runners who also lift show lower rates of pelvic floor dysfunction postpartum.
External supports to explore:
– SI/pelvic belts (like Serola) for pelvic compression.
– Belly bands (e.g., Fit Splint) to distribute belly load.
– Compression shorts/tights for support through abdomen and pelvis.
– Internal bladder supports (Impreza®, Uresta®, Revive®, pessaries) if you experience heaviness or leakage—especially after prior vaginal births.
Think of it like this: these supports aren’t “crutches.” They’re enablers that let you move comfortably and keep training.
4️⃣ Higher Heart Rate? Totally Normal.
Early in pregnancy, blood volume increases up to 30%, which means your resting heart rate rises too.
That’s why your smartwatch might show 150–160 bpm for an easy pace that used to be 130. Totally normal.
You’re not “hurting the baby.” Go by feel: if you can breathe comfortably, stay conversational, and aren’t dizzy, keep going.
Use the clinical buoys:
Stop or scale down if you feel:
– Lightheaded, dizzy, or short of breath in a new way
– Headache that worsens with exertion
– Chest pain or uterine cramping
– Vaginal bleeding or fluid leakage
Otherwise, those numbers are just data—you’re still safe to train.
5️⃣ Can I fix my diastasis recti while pregnant?
Yes—train your core, don’t tip-toe around it.
The linea alba must lengthen to make room for baby—that’s normal. Persistent postpartum DRA is more about weakness than gap size.
Keep progressive core work (anti-extension, anti-rotation, breath work). Modify if something gives you pain, leakage, or unmanageable doming.
A ~2-finger width on a head lift is usually not clinically significant. Bridges are great for glutes, but they don’t “close” a gap—direct ab-wall work does.
The Big Picture
Pregnancy training isn’t about “can” or “can’t.” It’s about matching your training to your body—your history, your symptoms, your goals—and using smart tools to support you.
We’re not wrapping you in bubble wrap. We’re building adaptable, strong, resilient athletes for pregnancy, birth, and postpartum life.
Quick FAQ
Can I squat?
Yes, if it feels good. Adjust load, stance, or depth as needed.
Can I start if I’m new to exercise?
Absolutely—just start small and progress gradually.
Do I need to track heart rate?
Optional. Use RPE and body cues instead.
Best belt?
The one you’ll actually wear and that reduces symptoms. Try a few.
Medical Disclaimer
This content is for educational purposes only and does not replace individualized medical advice. Consult your care team for personalized guidance.
Christina Prevett is a pelvic floor physiotherapist who has a passion for helping women with different life transitions, including postpartum care and menopause.
