Debunking 3 Prenatal Workout Myths
By Megan Martineau, CPT
Whether you’re newly pregnant or halfway through your third trimester, chances are you’ve heard a lot of mixed messages about working out.
Some people will tell you to “just walk.” Others will say don’t lift anything over 25 pounds. And many moms feel stuck in a loop of questions like:
“Can I even work out while pregnant if I wasn’t before?”
“Are abs totally off limits?”
“How much is too much?”
As a certified prenatal fitness trainer and coach who works with moms every day, I’m here to help you cut through overwhelm and BS. Because the truth is: there are a lot of prenatal workout myths out there!
Whether you’re a beginner or you’ve been active for years, you deserve a movement plan that supports you, not scares you.
Myth 1: You shouldn’t lift anything heavier than 25 pounds while pregnant.
Here’s the deal: there’s no universal “weight limit” for pregnant individuals.
The actual guideline from organizations like ACOG (American College of Obstetricians and Gynecologists) is this: you can continue lifting as long as it’s safe for your body, your pregnancy, and your fitness level.
For some moms, that might mean bodyweight squats or 10-pound dumbbells. For others, that might mean continuing to lift 60-70 pounds with proper breathing and form.
What matters more than the amount of weight you’re lifting:
- Are you able to maintain proper form throughout the movement?
- Can you breathe through the entire rep without holding your breath or bearing down?
- Are you listening to your body and adjusting when something feels off?
Something I focus on with my clients is functional strength. The kind of strength that helps you lift your toddler out of their carseat, carry groceries, and pick-up your Amazon packages from the front porch. In real life, there is no “weight-lifting limit”.” So instead, we learn how to lift safely and appropriately for YOUR individual body.
Myth 2: You shouldn’t work out if you weren’t active before pregnancy.
I hear this one all the time, and it holds so many people back from moving their bodies in a way that actually helps them feel better.
Yes, you should be smart about how you start.
No, you don’t need to have been a CrossFitter or marathon runner before getting pregnant.
Pregnancy is a completely valid time to begin strength training — as long as you start slowly, stay consistent, and have expert guidance.
In fact, starting a strength training routine during pregnancy can help:
- Reduce back pain and pelvic discomfort
- Improve energy and mood
- Set you up for a smoother birth and postpartum recovery
I work with plenty of moms who didn’t have a regular workout routine before pregnancy. We start where they are — with gentle, intentional movements that support the demands of a changing body.
There’s no shame in being a beginner. There’s so much power in getting started and it pays off in a BIG way!
Myth 3: You should avoid all ab exercises during pregnancy.
This is the biggest myth of all, and one that I find does moms-to-be the most disservice.
There are some traditional ab exercises that put a lot of pressure on the midline that some people should avoid, like sit-ups or planks (remember – it all depends on YOU and how YOU do these exercises). So this varies from person to person.
But that doesn’t mean you avoid core work altogether.
In fact, pregnancy is one of the most important times to work your core — you just need to do it correctly.
I recommend you focus on:
- 360 breathing to learn proper breathing and pressure management technique
- Deep core activation to strengthen the Transverse Abdominis
- Anti-rotation and stability exercises that help with things like pelvic and low back pain.
This kind of training improves core strength, posture, balance, and even helps support the pushing phase of labor. So yes — you can (and should) train your core during pregnancy. You just have to do it the right way.
Making It Work for You
If you’ve been overwhelmed by all the conflicting advice out there, you’re not alone. The fitness industry and even some well-meaning healthcare professionals haven’t always done a great job educating pregnant individuals about movement.
But here’s what you can trust:
- Your body is capable of movement — even in pregnancy
- Strength training can be safe, supportive, and empowering
- With expert guidance, you can feel stronger and more confident in your body as it changes
Whether you’re a beginner or you’ve been active for years, you deserve a movement plan that supports you, not scares you.
Pregnancy is not necessarily the time to hit new weight lifting goals or run a 4 minute mile. But it’s also not the time to stay on the sidelines, waiting for pain or discomfort to go away on its own.
Feeling unsure of where to start? I’m here to help you create a personalized approach that works for your body and your pregnancy journey! Check out my Vibrantly You® Online Prenatal Fitness Coaching for more info.
About the Megan. Megan is a Certified Personal Trainer through the National Academy of Sports Medicine, a Pre/Postnatal Performance Training Specialist through ProNatal Fitness and holds several other certifications in pre/postnatal fitness. She is a mom of two and her passion to help moms feel good in their bodies was born during her first postpartum journey with her first child. Her mission at Vibrant Mama Wellness is to help moms move well in pregnancy, have an empowered birth, and come back stronger postpartum.
Spread the word
Medical Disclaimer: All content found on the HER Health Collective Website was created for informational purposes only and are the opinions of the HER Health Collective experts and professional contributors. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately.
