Should I Exercise if I am Pregnant?

Advice from Hanna Kuntemeyer - 2025 Career Grant Awardee

Like many questions in the fitness world, the answer to this question isn’t quite a simple “yes” or “no.”

Hannah Kuntemeyer, AAUW Honolulu Career Grant recipient

While pregnancy has been a beautiful part of women’s lives since the beginning of time, the conversation surrounding exercise and pregnancy is one that remains relatively new. As women have elevated their athleticism and pursued fitness in the modern world, the intersection of pregnancy and exercise is one that can be a grey area - especially for first time mothers.

As a personal trainer, record holding powerlifter and advocate for strong women, I’m constantly in awe of what the female body is capable of. From creating life to competing in the Olympics, women are capable of endless physical stress and adaptation. As I pursue becoming a better coach and trainer, I have been fascinated by pregnancy’s impacts on the female athlete’s body, and my desire has become to better serve this specific demographic.

The Evolving Conversation Around Pregnancy and Exercise

Many women are fearful of exercising while pregnant, due to a lack of clarity on safety and efficacy during this special time in life. Particularly, many women are afraid to lift weights as they’ve heard blanket statements, such as “You shouldn’t lift over 20 lbs.” Although an arbitrary number, the sentiment poses the deeper question of “Is it safe for me to exercise at all?”

Safety, Modifications, and Individual Considerations

To answer this question, specific considerations for pregnant populations must be examined. Due to radical changes in the pelvic floor and core system, many staple exercises that may have been performed pre-pregnancy might need to be modified or completely refrained from for a season. Nausea, pain, decreases in energy and general discomfort are also expected during this time, requiring flexible programming and an adaptable approach. Similarly, changing breathing strategies and body positioning are extremely helpful for managing pressure and tension as the pregnancy progresses. These changes and nuances to programming can create a pathway for pregnant women to continue exercising and weight training in a safe and comfortable environment.

Degrees of training and levels of intensity will depend on the individual’s prior history with exercise. An advanced lifter will likely be able to continue training through pregnancy at a higher skill and intensity level than an individual who is a beginner to strength training. However, an important caveat for all women is to refrain from introducing new modalities or stimuli during pregnancy. Continuing with similar types of exercise as pre-pregnancy is paramount. In short - if you’ve never picked up a barbell before, pregnancy is certainly not the time to experiment!

Setting Realistic Expectations During Pregnancy

Additionally, setting realistic expectations for this season of life are crucial. While exercise can be extremely beneficial physically and mentally during this period, the desire should not be to set new personal records, increase maximal volume or push the body anywhere close to failure. Instead, pregnancy should be viewed as a “deload” or decrease in exertion from trimester one through postpartum.

Honoring the Postpartum Healing Process

After labor and delivery, many women are eager to return to their pre-pregnancy body as quickly as possible. While understandable, it’s important to give the body time, rest and nourishment during this critical healing phase. A new mother’s body has endured unbelievable amounts of stress, physiological adaptations, hormonal changes and mental adjustments - not to mention the challenge that taking care of a newborn presents! The postpartum season should be one that celebrates the female body’s accomplishment and allows adequate time to heal before returning to exercise with the help of a qualified coach.

Women are resilient, adaptable, strong and courageous. We should recognize the strength of our mothers and encourage them to care for their bodies as lovingly as they care for their newborns. As a coach, it is my passion to advocate for women during this special season of life, and ensure they can navigate the physical challenges of this time with grace, comfort and fortitude. I am extremely thankful to AAUW Honolulu’s Career Grant for allowing me to expand my knowledge and skill with the Pregnancy and Postpartum Athleticism Certification. I can’t wait to help more women in Hawai’i become the next generation of strong mothers.

Be Kind. Train Mean.

Hannah Kuntemeyer | Co-Founder of Mean Training

CPT| CNC | P&PA Coach | USPA Official

Work with me! www.itsmean.com | @meantraining