How to Safely Incorporate Cardio and Strength Training During Pregnancy
Pregnancy doesn’t mean hitting pause on your fitness journey—in fact, staying active can help with mood, sleep, posture, and labour prep. But how do you balance cardio and strength training safely when you're expecting? Let’s break it down.
Why Exercise During Pregnancy Matters
According to the American College of Obstetricians and Gynecologists (ACOG), most women with healthy pregnancies can and should exercise regularly. Benefits include:
- Reduced risk of gestational diabetes
- Improved energy and mood
- Lower back pain relief
- Better sleep
- Faster postpartum recovery
Guidelines for Safe Pregnancy Workouts
- Always consult your OB-GYN before starting or modifying exercise routines
- Aim for 150 minutes of moderate-intensity activity per week
- Listen to your body—avoid overexertion
- Stay hydrated and avoid overheating
- Modify exercises as your belly grows
Cardio Exercises to Try
Low-impact cardio is best for maintaining heart health without stressing your joints.
- Walking (daily 30–45 minutes)
- Swimming or water aerobics
- Stationary cycling
- Low-impact dance or prenatal Zumba
Tip: You should be able to hold a conversation while doing cardio—this keeps your intensity safe.
Safe Strength Training Exercises
Building strength helps support your changing body and prepare for labour.
- Bodyweight squats
- Wall push-ups
- Resistance band rows and curls
- Side-lying leg lifts and glute bridges
- Light dumbbell exercises (3–5 kg max, depending on your routine)
Exercises to Avoid
- Anything involving lying flat on your back after the first trimester
- Heavy lifting or holding your breath during strength moves
- High-impact or contact sports (e.g. kickboxing, horseback riding)
- Hot yoga or any activity that risks overheating
Combining Cardio and Strength: Weekly Plan Example
- Monday: 30 min walk + light strength (legs)
- Tuesday: Prenatal yoga or rest
- Wednesday: Swimming + core stability
- Thursday: Resistance band strength (arms)
- Friday: Stationary bike or dance workout
- Saturday: Light total body circuit
- Sunday: Rest or gentle stretching
Internal Reads on Pregnancy Fitness
FAQs
Q: Can I start exercising if I wasn't active before pregnancy?
A: Yes, start slow with walking and light bodyweight exercises, but get your doctor’s go-ahead first.
Q: How do I know I’m doing too much?
A: If you feel dizzy, breathless, or have contractions or vaginal bleeding—stop and seek medical advice.
Q: Can strength training cause miscarriage?
A: No credible evidence supports this. Safe, moderate strength training under supervision is generally safe for most pregnancies.
Final Word
Cardio and strength training are both beneficial during pregnancy—but safety comes first. With mindful planning, a flexible routine, and professional support, you can stay strong and energised throughout your pregnancy journey.