Strength training, also called resistance training, focuses on working specific muscle groups using body weight or light equipment. When done safely, it can be a valuable part of both prenatal and postnatal care. As pregnancy and childbirth place new demands on the body, strength training helps improve muscle support, reduce common aches such as back or pelvic pain, and enhance overall stability. Research also shows that women who include strength training during pregnancy often experience better mood, less fatigue, and improved quality of life, highlighting its physical and emotional benefits for mothers.
Why Strength Training Matters During Pregnancy?
During pregnancy, the body undergoes significant physiological changes such as healthy weight gain, a shifting centre of gravity, and increased joint laxity due to hormonal changes. These changes can place extra strain on muscles and joints, often leading to poor posture, fatigue, and discomfort in areas like the lower back and pelvis. Strength training helps by improving muscular endurance, supporting better posture, and strengthening key muscle groups that stabilize the spine and pelvis. Studies has shown that appropriately prescribed resistance training during pregnancy can help manage healthy weight gain, reduce pregnancy-related aches and pains, and improve energy levels and mood, contributing to better overall physical and emotional well-being for expectant mothers.
Current Exercise Patterns Among Pregnant Women in Singapore
In Singapore, most pregnant women recognise the importance of staying active during pregnancy, but relatively few meets recommended exercise levels in practice. In a survey of pregnant women attending major hospitals in Singapore, nearly 99% believed that exercise is beneficial during pregnancy, yet only about 31.6% engaged in any moderate or vigorous leisure-time physical activity, with those who did reporting a median of around 120 minutes per week. Even fewer, around 12.6% met the recommended weekly target of at least 150 minutes of moderate exercise as suggested by national and international guidelines. These findings highlight a clear gap between positive attitudes toward exercise and actual physical activity levels among expectant mothers in Singapore. Underscoring the need for more supportive, accessible strength-training guidance tailored to this population.
Safe Strength Training Practices in Pregnancy & Postpartum
Safe strength training during pregnancy and postpartum should be done with guidance and care. Women should consult their healthcare provider and also exercise professionals before starting or continuing exercise, and aim for moderate intensity, where they can still talk comfortably during the workout. Sessions should include a warm-up and cool-down, and exercises may need to be modified as pregnancy progresses, such as reducing time spent lying on the back. Keeping workouts short and manageable. 20–30 minute is generally recommended. Safe options include bodyweight squats, modified push-ups, resistance band exercises, and pelvic floor activation. These exercises help support strength, stability, and recovery.
Conclusion
Strength training can be a safe and effective part of prenatal and postpartum fitness when programs are personalized and guided by healthcare and fitness professionals. While most pregnant women in Singapore recognize the benefits of exercise, actual participation levels remain low, highlighting the need for more accessible and supportive strength-training options. When practiced appropriately, strength training not only improves physical health such as muscle support, posture, and recovery. It also enhances emotional well-being, helping mothers feel stronger, more confident, and better equipped throughout pregnancy and beyond.
References
- Redondo‐Delgado, P., Blanco‐Giménez, P., López‐Ortiz, S., García‐Chico, C., Vicente‐Mampel, J., & Maroto‐Izquierdo, S. (2025). Effects of strength training on quality of life in pregnant women: A systematic review. Acta Obstetricia Et Gynecologica Scandinavica, 104(7), 1231–1243. https://doi.org/10.1111/aogs.15122PMID: 40230063 PMCID: PMC12144601
- O’Connor, P. J., Poudevigne, M. S., Johnson, K. E., De Araujo, J. B., & Ward-Ritacco, C. L. (2018). Effects of Resistance Training on Fatigue-Related Domains of Quality of Life and Mood during Pregnancy: A randomized trial in pregnant women with increased risk of back pain. Psychosomatic Medicine, 80(3), 327–332. https://doi.org/10.1097/psy.0000000000000559
PMID: 29394188 PMCID: PMC5878127
- Tan, Y. R., Tan, K. H., Dai, F., Tan, H. K., & Tan, L. K. (2023). Attitudes and practices of exercise among pregnant mothers in Singapore. Singapore Medical Journal, 65(9), 488–493. https://doi.org/10.4103/singaporemedj.smj-2021-247 PMCID: PMC11478998 PMID: 36695278
- Prevett, C., Kimber, M. L., Forner, L., De Vivo, M., & Davenport, M. H. (2022). Impact of heavy resistance training on pregnancy and postpartum health outcomes. International Urogynecology Journal, 34(2), 405–411. https://doi.org/10.1007/s00192-022-05393-1 PMID: 36331580
