What You Really Need to Know
By: Loanna Diaz NSCA-CPT, Pre & Postnatal Specialist
Pregnancy is one of the most powerful, demanding, and transformational times in a woman’s life, and it comes with no shortage of advice. When it comes to exercise, the confusion can be especially overwhelming.
Some people say you should stop lifting weights. Others advise against raising your heart rate. Social media often showcases extreme examples on both ends of the spectrum, ranging from intense fitness routines to overly cautious approaches that keep women on the sidelines.
As a certified pre- and postnatal trainer, I hear these concerns on a daily basis. So, let’s clear things up. Below are 11 of the most common myths about working out during pregnancy and the facts that will help you move with confidence, strength, and safety.
Myth #1: If you weren’t working out before pregnancy, you shouldn’t start now.
Fact: It’s never too late to start moving safely.
Even if you weren’t exercising regularly before pregnancy, you can still begin gentle, supportive movement. Strength training, walking, breathing exercises, and mobility work are all beneficial. Start slow, stay consistent, and focus on building strength and resilience for the journey ahead.
Myth #2: Your heart rate shouldn’t go over 140 beats per minute.
Fact: This guideline is outdated.
Modern recommendations emphasize how you feel, not a fixed heart rate number. The “talk test” is a better guide: if you can carry on a conversation while exercising, you’re likely in a safe range. Most healthy pregnant women can safely engage in moderate-intensity exercise with their provider’s approval.
Myth #3: You should avoid core exercises during pregnancy.
Fact: Core training is both safe and important when done correctly.
While crunches and sit-ups aren’t appropriate, deep core and pelvic floor work are essential. These muscles support your growing belly, reduce back and pelvic pain, and help prepare you for labor and recovery.
Myth #4: Strength training is unsafe for pregnant women.
Fact: Strength training is highly beneficial during pregnancy.
When appropriately programmed and modified, resistance training improves posture, joint stability, and total-body strength. It also prepares you for the physical demands of labor, delivery, and caring for a newborn.
Myth #5: You should never lie on your back after the first trimester.
Fact: This depends on how your body responds.
Lying on your back can reduce blood flow for some individuals, but not everyone experiences this. If you feel lightheaded or short of breath, modify by propping yourself up or changing positions. Short durations of back-lying movement are often tolerated well in a supervised setting.
Myth #6: Exercise can harm the baby.
Fact: For most pregnancies, exercise is not only safe, it’s recommended.
Unless you’ve been advised otherwise by your medical provider, regular movement supports better circulation, energy, mood, and even delivery outcomes. It also helps reduce common discomforts like swelling, back pain, and fatigue.
Myth #7: You should avoid diastasis recti at all costs.
Fact: Abdominal separation is a normal and expected part of pregnancy.
Nearly every pregnant person will experience some level of abdominal separation to accommodate a growing baby. The goal is not to prevent it entirely, but to manage pressure and stay connected to your deep core so healing is more effective postpartum.
Myth #8: You should stop exercising during the third trimester.
Fact: If you feel good, you can and should keep moving.
There’s no set point in pregnancy where you need to stop exercising unless medically indicated. Many women can continue low-to-moderate intensity strength, mobility, or walking workouts well into the final weeks of pregnancy with proper adjustments.
Myth #9: Stretching is always helpful.
Fact: Be cautious about over-stretching.
Pregnancy hormones, such as relaxin, increase joint mobility, which can lead to joint instability. While gentle mobility work feels good, it should be paired with strength and control to support the hips, pelvis, and spine.
Myth #10: High-impact workouts are unsafe during pregnancy.
Fact: It depends on your baseline and your symptoms.
If you were already engaging in high-impact activities like running or jumping, some of those may still be appropriate early in pregnancy. However, symptoms like leaking, heaviness, or core coning are signs that it’s time to modify. Impact is not inherently dangerous, but it must be approached with awareness and strategy.
Myth #11: You can train for labor like it’s an athletic event.
Fact: Labor is unpredictable and cannot be “trained for” in the traditional sense.
Rather than trying to control every variable, focus on building physical and mental resilience. Breath work, body awareness, core-pelvic coordination, and learning to release tension will prepare you far better than trying to mimic labor with intense workouts.
Final Thoughts
The takeaway is simple: Pregnancy is not a time to stop moving; it’s a time to move intentionally.
Exercise during pregnancy is not about performance or appearance. It’s about feeling connected to your body, managing stress, building strength, and preparing for the life changes ahead.
Whether you’re in your first trimester or nearing delivery, you deserve a movement plan that supports your body and your baby. And you don’t have to figure it out alone.
If you aren’t ready to work with Loanna and you want some free resources, Jessie Mundell has several – click HERE.