The 6 Biggest Pregnancy Fitness Myths—Busted!

Spoiler: Yes, you can work your core, and no, you don’t have to give up strength training!

Pregnancy comes with a ton of advice—some helpful, some outdated, and some downright wrong. When it comes to fitness, there’s no shortage of myths floating around. So, let’s clear things up and bust the six biggest pregnancy fitness myths once and for all!

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Myth #1: "You shouldn't work out while pregnant."

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Busted! Exercise is one of the best things you can do for yourself and your baby.

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As long as your doctor gives the green light, staying active can help reduce pregnancy discomforts, boost energy, and even make labor easier. Plus, research shows that regular exercise during pregnancy can lead to healthier birth outcomes.

• What to do instead: Stick to pregnancy-safe workouts like walking, prenatal yoga, and TRX suspension training to stay strong without strain.

📖 Related Read: Feeling too nauseous to work out? Here’s how to exercise with morning sickness.

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Myth #2: "Lifting weights is dangerous for your baby."

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Busted! Strength training—when modified for pregnancy—is actually super beneficial.

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Lifting weights can help prevent aches and pains, improve posture, and support your body as it grows. Plus, strong muscles will come in handy when you're carrying a baby (and car seat, diaper bag, and 15 other things at once!).

• What to do instead: Focus on controlled, functional movements and use TRX suspension training to modify intensity without adding extra strain.

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Myth #3: "If you're tired, you should skip exercise."

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Busted! Light movement can actually boost energy and fight fatigue.

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Pregnancy exhaustion is real, but a gentle workout can increase blood flow, release feel-good endorphins, and help you sleep better.

• What to do instead: On low-energy days, swap intense workouts for a short walk, stretching session, or a few minutes of TRX exercises.

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Myth #4: "You can't work your core while pregnant."

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Busted! A strong core supports your back, posture, and even helps during labor.

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The trick is modifying your core workouts to avoid unsafe movements (like traditional crunches).

• What to do instead: Try standing core exercises, side planks, or TRX-supported movements to strengthen your core safely.

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Myth #5: "If you didn't work out before pregnancy, you shouldn't start now."

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Busted! It’s never too late to start moving!

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Even if you weren’t a fitness lover before pregnancy, gentle movement can help with circulation, swelling, and overall well-being. Just start slow and listen to your body.

• What to do instead: Begin with low-impact exercises like walking, prenatal yoga, or guided TRX pregnancy workouts.

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Myth #6: "I Need to Keep My Heart Rate Below 140 BPM."

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Busted! The old "140 BPM rule" is outdated—it's not a one-size-fits-all approach.

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For years, pregnant women were told to never let their heart rate go above 140 BPM during exercise. But modern research shows that heart rate varies for each person, and the real key is listening to your body.

• What to do instead: Instead of tracking heart rate, use the "Talk Test"—you should be able to hold a conversation while exercising.
• Signs to slow down: If you feel dizzy, lightheaded, or overly breathless, take a break.

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Want to Stay Active During Pregnancy? Enter to Win a TRX Pregnancy Wellness Package!

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To help you feel strong, energized, and supported, we’re giving one lucky mama a TRX Pregnancy Wellness Package—filled with fitness goodies designed just for pregnancy!

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Because pregnancy fitness isn’t about doing more—it’s about moving smarter, safer, and in a way that makes you feel amazing.

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References 📚

1. The American College of Obstetricians and Gynecologists (ACOG). (2023). Physical Activity and Exercise During Pregnancy and Postpartum. Retrieved from www.acog.org.
2. Evenson, K. R., Barakat, R., Brown, W. J., et al. (2014). Guidelines for Physical Activity During Pregnancy: Comparisons From Around the World. American Journal of Lifestyle Medicine, 8(2), 102-121.
3. Ruchat, S. M., Mottola, M. F., Skow, R. J., et al. (2018). Physical Activity and Pregnancy: Updated Recommendations for Exercise in Pregnancy. British Journal of Sports Medicine, 52(21), 1339-1346.
4. Mottola, M. F. (2019). Exercise During Pregnancy: Good for Mom and Baby. Canadian Family Physician, 65(7), 488-492.
5. Artal, R., O'Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for Exercise During Pregnancy and the Postpartum Period. British Journal of Sports Medicine, 37(1), 6-12.

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