Strength Training in Pregnancy Supports Mood, Body & Identity
Pregnancy asks a lot from our bodies—and our sense of self. For many, physical changes like weight gain, joint pain, and fatigue aren’t just uncomfortable; they can feel like a slow erosion of the person you were before.
We’ve come a long way from the outdated advice to “just rest” or “avoid lifting anything.” We now have solid research showing that movement—especially strength training—can be one of the most protective tools we have.
Still, not every OB or provider has caught up, which can leave patients feeling confused, conflicted, or even guilty about exercising while pregnant. That’s why a 2025 review published in Acta Obstetricia et Gynecologica Scandinavica is so affirming: it confirms that strength training during pregnancy isn’t just safe—it’s beneficial to your mental health, your physical comfort, and your connection to yourself.
Key Findings
In this systematic review of nine randomized controlled trials with over 1,500 pregnant participants:
Reduced low back and sciatic pain, which affects up to 2 out of 3 pregnancies. Less pain means more ease in daily life—and more energy to stay emotionally regulated.
Improved psychological well‑being, including better mood, fewer symptoms of anxiety and depression, and more positive self-image.
Healthier weight gain, which helped many avoid both physical strain and the emotional toll of rapid or excessive body changes.
Improved sleep and energy levels, which are deeply tied to mental health and emotional coping.
Increased muscle strength and flexibility, which made participants feel stronger, steadier, and more capable in their bodies.
Why This Matters
In my work with clients—and in my own background as a perinatal fitness professional—I’ve seen how strength training offers more than just toned arms or a smoother delivery. It helps people reconnect with their sense of identity.
When your body feels stronger, less achy, and more familiar, it’s easier to stay emotionally present. You’re not constantly pulled out of your day by discomfort. You sleep better. You don’t dread getting dressed. You begin to trust that even though your body is changing, it’s not abandoning you—it’s still you.
Strength training also gives a sense of progress in a time that can feel uncertain. Lifting heavier, moving more freely, or even just showing up for yourself each week reminds you of your agency. And for so many pregnant women, that reconnection to self is one of the most protective factors for postpartum mental health.
When we feel stronger in our bodies, we feel steadier in our minds.
Want support navigating the changes of pregnancy and postpartum? Schedule a Consultation or Explore More Resources.
