Arnold Schwarzenegger has weighed in on a question that's followed expecting mothers for years: is it actually safe to lift weights during pregnancy? His comments come as outdated advice on the topic continues to circulate, despite the research behind it being surprisingly weak. 

A 2025 analysis pulled together 50 studies on the subject, 45 of them randomized controlled trials, spanning 14 countries and more than 47,000 pregnancies. It's about as close to a clear answer as this kind of research gets, and it's what prompted Schwarzenegger to weigh in. 

In his daily newsletter, 'Arnold's Pump Club,' the former bodybuilder addressed these claims.

"Just as important, the researchers found no evidence that strength training increased the risk of pregnancy, delivery, fetal, or pelvic-floor complications." Schwarzenegger wrote his newsletter 'Arnold’s Pump Club'.

The study also included aerobic exercise, such as walking or cycling, in about 90% of the programs, which makes it hard to credit the results to weightlifting alone. Even so, it points to strength training playing a protective role for both mother and baby. 

"Strength training is so safe that the American College of Obstetricians and Gynecologists, the body that sets the standards for most OBs, calls exercise safe and encourages it during a healthy pregnancy, specifically suggesting building strength with weights or resistance bands."

However, the former bodybuilder advised visiting an OB for further consultations in cases of complications and to make any other adjustments. 

For now, the takeaway is clear: decades of caution around lifting weights during pregnancy may never have been backed by strong evidence in the first place. 

Simple pregnancy strength exercises expecting women can try at home 

According to Tommy's, there are a handful of beginner-friendly strength moves for pregnancy that need little to no equipment, making them easy to slot into a normal day at home or work.

It's worth learning to engage the core properly before starting any of these exercises, gently drawing the belly button in toward the spine, a habit worth carrying into everyday movements like sitting, standing, or lifting. 

According to the article posted on Tommy’s website the routine includes:

• Leg stretches – rising up onto the toes while holding a counter or chair for balance, working the calves
• Leg extensions – seated moves that target the thighs, doable even at a desk
• Thigh toners – a controlled squat-style movement using a chair or birthing ball for support as the bump grows
• Arm raises – using household items like tins or bottles of water as light weights, done in two variations to work different parts of the arms and shoulders
• Tummy toners – core exercises done either standing or on hands and knees, similar to a gentle cat stretch, to ease back strain and support labor prep

As always, anyone with pregnancy complications is encouraged to check with a doctor or midwife before starting.

Written by

Chionia Libania Colaco