Pregnant, Not Fragile: Debunking Myths About Women Who Work Out While Expecting

By: Kelsie Mazur, DPT 

When it comes to pregnancy and fitness, the myths are endless and often, they’re wildly outdated. Although thanks to social media this topic is less taboo, we see it all the time: well-meaning comments, side-eyes at the gym, and a flood of misinformation online. Let’s set the record straight, as a DPT! Pregnant women are not fragile. For many, continuing to move, lift, jump, stretch, and sweat is not only safe, it’s incredibly beneficial.

Whether you’re a runner, a CrossFitter, a lifter, or just someone who loves to stay active, this message is for you!

Myth 1: “Exercise can harm the baby.”

Truth: For most pregnancies, exercise is not just safe—it’s recommended. It helps with circulation, reduces swelling and aches, supports mental health, and can even lead to shorter labor and smoother recovery.

Of course, this doesn’t mean starting a brand-new hardcore routine at 30 weeks is a good idea. But if you were active before pregnancy, you can usually keep going with smart adjustments.

Myth 2: “Lifting weights is dangerous while pregnant.”

Truth: Resistance training can be a game changer. It supports posture, helps reduce back pain, and prepares the body for the physical demands of labor and motherhood. The key is form, breath, and load management.

If you're unsure how to adapt your lifting during pregnancy, and you have no other complications work with a certified pre and postnatal personal trainer, like the pros at Wattage. They know how to modify movements while keeping your training effective.

Myth 3: “You should just walk or do yoga.”

Truth: Walking and yoga are great, but they’re not the only options. Pregnant women can run, bike, lift, swim, row….you name it. The idea that pregnancy demands gentle-only movement is outdated and doesn't reflect what we know about the body or modern research.

Myth 4: “If something feels weird, just push through it.”

Truth: No way. Discomfort like pelvic pain, leaking, or pressure isn’t something to brush off. That’s where a pelvic floor physical therapist (hi, that’s me) comes in. We’re trained to help you move better, feel better, and understand what your body needs right now.

TLDR

Pregnancy does not mean fragile
Movement is medicine
Lifting is not the enemy
Your pelvic floor matters
Smart support makes a difference

Your strength doesn’t disappear because you’re pregnant. In fact, this may be the time to embrace it even more. Staying active during pregnancy can be empowering, but it’s even better with the right support. Whether that means working with a pelvic floor therapist or a certified pre and post-natal trainer at Wattage, you don’t have to figure it out alone. We’re here to help you stay strong, safe, and confident during pregnancy and long after.

Book an assessment and let’s get you back to feeling good in your body.
No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.