Strength training can be appropriate in uncomplicated pregnancies, but exercise choices should reflect medical circumstances, previous experience and changing comfort levels.
Samantha Ruth Prabhu has shared a workout video comparing weighted squats during the first and ninth months of pregnancy, according to NDTV’s October 30 report.
The actor reportedly captioned the post “#9. The final lap.” Earlier posts described adapting her training, consulting her doctor and taking rest when needed. She also cautioned followers against treating her workouts as a personal exercise guide.
The video provides a glimpse of one person’s routine. It cannot establish which exercises, weights or intensity would be appropriate for another pregnancy.
Can strength training continue during pregnancy?
Pregnancy does not automatically require stopping all resistance exercise.
The American College of Obstetricians and Gynecologists encourages aerobic and strength-conditioning exercise in uncomplicated pregnancies, following assessment for medical or obstetric reasons to modify activity.
Previous experience matters. Pregnancy charity Tommy’s advises that people who already use weights may be able to continue with adjustments. Those starting weight training should first discuss it with their midwife or doctor.
This is different from assuming that a familiar exercise remains suitable at the same weight or intensity throughout pregnancy.
Are weighted squats safe in the ninth month?
There is no single weight, squat depth or repetition target that can be recommended to every pregnant reader.
Tommy’s guidance says exercises may need modification as the body changes. Comfortable loads, controlled movement and normal breathing take priority over maximum-effort lifting. Balance and the possibility of a weight striking the abdomen also need consideration.
Someone who is comfortable performing an unloaded squat may not be equally comfortable adding a dumbbell. Pain, dizziness or difficulty controlling the movement are reasons to stop, rather than push through.
An obstetric clinician and an appropriately qualified prenatal exercise professional can help determine whether a movement needs adapting or replacing.
What precautions matter?
General precautions include:
- Tell the instructor that you are pregnant.
- Stay hydrated and avoid overheating.
- Breathe normally rather than holding your breath during a lift.
- Avoid maximum-effort attempts and movements with a risk of falling.
- Reduce or change an activity when it becomes uncomfortable.
The NHS also advises avoiding prolonged exercise flat on the back in later pregnancy.
These principles are not a substitute for individual restrictions given by a maternity team.
How much activity is recommended?
ACOG recommends at least 150 minutes of moderate-intensity aerobic activity each week for pregnant people without contraindications. That is a general activity target—not a recommendation to spend 150 minutes lifting weights.
Walking, swimming and appropriately adapted exercise can contribute to staying active. Sessions can be divided into manageable periods.
For someone previously inactive, the NHS recommends beginning gradually, such as with short periods of activity, rather than suddenly starting a vigorous programme.
When should exercise stop?
Stop exercising and contact the maternity team promptly for vaginal bleeding, fluid leakage, painful contractions, chest pain, dizziness or marked shortness of breath. Any other worrying symptom also warrants medical advice.
A celebrity workout should not become a benchmark for pregnancy fitness. Continuing, modifying or pausing exercise can each be appropriate depending on the individual situation. The relevant goal is suitable activity—not matching someone else’s performance.
