Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview

Figures & data

Table 1 Effect of Resistance Training on Different Maternal and Fetal Outcomes

Author (Year)	Sample	Intervention	Outcomes
Ramírez-Vélez et al (2017)^Citation4 Randomized controlled trial	Nulliparous Latina Women (16–20 weeks)	Aerobic + Resistance (moderate-vigorous) 60 min * 3 times/week (12 weeks)	Intervention regulated low density lipoprotein and triglycerides gain, reduced postpartum hemorrhage, attenuate newborns’ complications.
O’Connor et al (2011)^Citation13	Pregnant women with backpain. (21–25 weeks)	Strength training (low-moderate) 45 min * 2 times/week (12 weeks)	Strength training was positively related to improved lumbar extensor endurance without increasing the risk of injury.
Ward-Ritacco et al (2016)^Citation14 Randomized control trial - Secondary analysis	Pregnant women with backpain. (21–25 weeks)	Resistance training (low-moderate) 45 min * 2 times/week (12 weeks)	Resistance training improved mental and physical energy and reduced mental and physical fatigue.
O’Connor et al (2018)^Citation24 Randomized control trial	Pregnant women with backpain. (21–25 weeks)	Resistance training (low-moderate) 17 min * 2 times/week (12 weeks)	Resistance training improved vitality and reduced fatigue.
Barakat et al (2013)^Citation25 Randomized control trial	Sedentary singleton pregnant women (10–12 weeks)	Aerobic + Resistance (moderate) 55 min * 3 times/week (10–39 gestation weeks)	Intervention reduced gestational diabetes related complications such as risk of macrosomia, caesarean delivery, and maternal weight gain.
Kokic et al (2018)^Citation26 Randomized control trial - Secondary analysis	Patients with gestational diabetes mellitus	Aerobic + Resistance (moderate) 45 min * 2 times/week (diagnosis - 36 week gestation)	Intervention reduced blood glucose levels without causing harmful acute responses.
Kokic et al (2018)^Citation27 Randomized control trial	Patients with gestational diabetes mellitus	Aerobic + Resistance (moderate) 50 min * 2 times/week Brisk walking (30 min) (diagnosis - delivery)	Intervention reduced postprandial glucose levels.
De Barros et al (2010)^Citation28 Randomized control trial	Sedentary patients with gestational diabetes mellitus (24–34 weeks)	Resistance exercise – elastic band (somewhat heavy) 40 min * 3 times/week (24–34 weeks - delivery)	Resistance training reduced insulin requirement and enhanced capillary glycemic control.
Huifen et al (2022)^Citation29 Randomized control trial	Patients with gestational diabetes mellitus (24–31 weeks)	Resistance exercise (moderate) 60 min * 3 times/week (at least 6 weeks)	Intervention reduced fasting and postprandial blood glucose, insulin requirement, gestational weight gain and blood pressure.
Brankston et al (2004)^Citation30 Randomized control trial	Patients with gestational diabetes mellitus (26–32 weeks)	Resistance exercise (somewhat hard) 3 times/week (26–32 weeks - delivery)	Resistance exercise delayed requirement of insulin therapy and reduced usage and prescription of insulin.
Barakat et al (2009)^Citation31 Randomized control trial	Sedentary pregnant women (12–13 weeks)	Resistance + Toning (light-moderate) 40 min * 3 times/week (26 weeks)	Resistance training does not affect adversely on newborn’s body size and attenuates risk of macrosomia in overweight and patients with gestational diabetes.
Petrov Fieril et al (2015)^Citation32 Randomized control trial	Healthy pregnant women (14–25 weeks)	Resistance exercise (moderate-vigorous) 60 min * 2 times/week (12 weeks)	Resistance training does not affect adversely on maternal or fetal health.
Barakat et al (2009)^Citation33 Randomized control trial	Sedentary pregnant women (12–13 weeks)	Resistance + Toning (light) 36 min * 3 times/week (26 weeks)	Resistance exercise does not impact the method and time of delivery during childbirth.
Barakat et al (2008)^Citation34 Randomized control trial	Sedentary pregnant women (12–13 weeks)	Resistance + Toning (light) 35 min * 3 times/week (12–13 to 38–39 weeks)	Resistance training does not affect the gestational age or cause preterm deliveries.
Garnæs et al (2017)^Citation35 Randomized control trial - Secondary analysis	Overweight/obese pregnant women (11–14 weeks)	Walking + Resistance (moderate) 60 min * 3 times/week (early pregnancy- delivery)	Resistance training does not affect birth weight or neonatal and maternal outcomes.
White et al (2019)^Citation36 Randomized control pilot trial	Singleton pregnant women (12–25 weeks)	Resistance band (somewhat hard) 55 min * 3 times/week (15 weeks)	Resistance band workouts can increase vaginal deliveries without negative effects on mother or newborn.
Barakat et al (2016)^Citation37 Randomized control trial	Singleton pregnant women (9–11 weeks)	Aerobic + Resistance (somewhat hard) 55 min * 3 times/week (9-11 – 38-39 weeks)	Exercise reduced risk of hypertension, excessive gestational weight gain and macrosomia.
Bgeginski et al (2015)^Citation38 A pilot study	Pregnant women (22–24 weeks)	1-RM + Resistance (4 times in 22–24, 28–32 & 34–36 gestational weeks)	Resistance exercise during pregnancy is safe for the fetus- fetal heart rate.
Petrov Fieril et al (2016)^Citation39 A cross-over design	Healthy pregnant women (21 week)	Aerobic + Resistance (light-moderate) 30 min + 30 min (single session)	Response of maternal hemodynamics to aerobic and resistance exercise is alike.

Table 2 Example Week of Workouts for Pregnant Women

Day 1			Day 2			Day 3
Movement	Sets	Reps	Movement	Sets	Reps	Movement	Sets	Reps
Wall Sit	2	30 s	Split Squat	3	8	Stair Step Ups	3	10 e
Glute Bridge	2	15	Tall Plank Scap Pushup	2	10	Seated Strict Press	3	8
Scissor Hops	2	20 e	Tricep Dip	2	15	Sumo Squat to Chair/ Box	3	8
Beginner Pushup	3	5	Supported SL RDL	2	10 e	Good morning	3	8
Bear Crawl Isometric Hold	3	25 s	Lateral Monster Walks	3	10	Milk Jug Row (all fours)	3	10 e
Calf Raise	3	20 s	Seated Upper Back Squeeze	3	12	Hip Flexor March	3	25 s
Prone Straight Leg Toe Touches	3	20 s	Penguin Heel Taps	3	10 e	Side Lying Hip Abduction	3	10 e
Paused Incline Mtn Climbers	3	20 s	Jog/ Walk Intervals	5	20 s	Bear Crawl Lateral Steps	3	10 e

Abbreviations: s, seconds; e, each side.

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