Hey there!

Lately, I’ve seen a lot of chatter about how exercising, especially lifting weights, can supposedly make labor harder. There’s definitely nuance here, but I find this message only adds to the fear of movement during pregnancy (which isn’t helpful at all).

Here’s the truth: simply lifting weights does NOT instantly make your pelvic floor “tight.” You can go your entire pregnancy without touching a dumbbell and still have a pelvic floor that feels restricted.

What really matters is how you move and how well you can change positions. This impacts not only how comfortable you feel during pregnancy, but also how prepared your body is for birth.

Does lifting weights = harder labor??

You may have been told that exercising during pregnancy will make your labor shorter. Then you might hear the opposite—that it actually makes labor longer and harder because lifting weights “tightens” your pelvic floor.

I’ve even heard some birth workers caution their clients to avoid lifting for this reason. But here’s the truth: this isn’t necessarily accurate. You can have a “tight” pelvic floor even if you never lift a weight.

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What really matters is how well you can change positions (and how often you do so).

When you exercise during pregnancy, there are huge benefits for both you and your baby. Strength training can help you build the stamina to stay upright and mobile in labor, which stimulates the feedback loop that makes contractions stronger and more coordinated.

Where problems can arise is if you move in the same exact way all the time—whether you’re lifting weights or just standing in one posture throughout the day. For example, only training front-to-back, bilateral movements (like squats, deadlifts, hip thrusts, cleans) can create uneven tension in your pelvic floor, especially in the back. That makes it harder to open space in your pelvis for birth.

The same thing can happen without lifting at all—like if you always stand with your spine extended and hips rotated outward.

So, what’s the solution? Add in side-to-side and rotational movements to balance your pelvic floor and help create more space in your pelvis for birth.

Some of my favorite go-to’s are hip shifts and single-leg exercises with rotation!

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So, if you love lifting weights (or moving your body in general), you don’t need to fear that it will make your labor harder. Instead, focus on adding variety—front-to-back, side-to-side, and rotational movements—to keep your pelvic floor balanced and create more space for birth.

Want to dive deeper into all the nuances of birth prep? Check out our latest MamasteFit Podcast episode with pelvic floor PT Hayley Kava where we chat about how physical, emotional, and mental preparation can truly enhance your birth experience.

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Stay Strong in Pregnancy and Motherhood!

At MamasteFit, we’re one of the only fitness facilities in the country that exclusively trains prenatal and postnatal clients in-person and provides hands-on birth support. Our prenatal fitness programs aren’t just random “safe” modifications pulled from the internet—they’re designed for this exact stage of life, tested with our in-person clients, and approved by our in-house pelvic floor PTs.

If you’re ready to stay strong, reduce pain, and prepare your body for birth with pelvic floor and pelvic-opening movements, our prenatal programs are here for you.

✨ Coming up this October! Our Birth Prep Workout Series kicks off on 10/6. When you join, you’ll get daily workouts designed to prepare your body for birth, two live community calls for real-time support, and free access to our October Labor Positions Webinar. It’s the perfect way to combine fitness, education, and community as you get ready to meet your baby.

Our postpartum programs were created hand-in-hand with our in-person fitness clients and pelvic floor PT partners to make sure you have a smooth transition from early rehab and recovery back into fitness. Many pelvic floor PTs even recommend our programs during both pregnancy and postpartum because they integrate seamlessly with one-on-one physical therapy, giving you the structure and support you need beyond the clinic.