Strength training basics

Continue lifting if you were doing it before pregnancy — muscle mass and bone density help you carry the weight, push during labor, and recover afterward. Reduce the weight and increase the reps as your body changes. Avoid holding your breath during a lift (Valsalva maneuver) — it spikes blood pressure and reduces oxygen delivery. Skip supine bench pressing after the first trimester; incline bench works fine. Deadlifts and squats stay in but drop the load. Focus on the muscles carrying the extra load: back, glutes, legs, and core (with modifications). Diastasis-safe core work — no crunches after the first trimester — helps prevent significant abdominal separation.