Sonika Yadav, a seven-month pregnant Delhi Police constable, made headlines when she lifted an astonishing 145 kg at the All India Police Weightlifting Cluster 2025 in Andhra Pradesh. Her remarkable achievement shattered stereotypes about pregnancy and strength, demonstrating that motherhood and vigorous physical activity can coexist. Sonika, who continued her weightlifting routine despite her pregnancy, explained that she wanted to challenge the misconception that pregnancy should limit women’s capabilities and wanted to set a powerful example for others.
Her performance, which included lifts of 125 kg in squats and 80 kg in bench press, not only earned her a bronze medal but also inspired admiration across social media and beyond, emphasizing that with proper care and determination, women can maintain their athletic pursuits during pregnancy. This inspiring story aligns with current research that suggests heavy weight lifting can be safe during pregnancy when done with appropriate supervision and techniques.
Studies have shown that resistance training can be beneficial for maternal health and does not inevitably pose risks to the foetus. Sonika's journey exemplifies the evolving understanding of pregnancy and strength, showcasing that physical activity, including heavy lifting, can be safely incorporated into pregnancy with proper medical guidance.
Pregnancy doesn’t mean that women must stop living well or drop every habit overnight but it does mean your training needs an honest tune-up. Over the last decade the evidence has shifted and instead of forbidding activity, major professional bodies now encourage appropriate exercise in pregnancy, including supervised resistance work, while flagging when to pause, modify or see a clinician.
According to a 2020 Committee Opinion by American College of Obstetricians & Gynecologists (ACOG), “Pregnant people without complications should be encouraged to remain active, including aerobic and resistance exercise, and to avoid prolonged periods of inactivity.” That’s the core: stay active but adapt intensity, technique and supervision.
Exercise in pregnancy is generally safe and beneficial
Multiple high-quality reviews and trials show that regular, supervised exercise during pregnancy lowers the risks of excessive gestational weight gain, gestational diabetes and some birth complications and it does not increase preterm birth risk when done within recommended limits. A pregnancy-appropriate program (including strength work) gives clear maternal health benefits and is not inherently dangerous.
A key study from researchers at the University of Alberta, published in the British Journal of Sports Medicine in March 2025, directly measured maternal and foetal responses to high-intensity resistance training during pregnancy. Led by Margie Davenport, the study found that both mother and foetus tolerated heavy resistance exercise well. They observed no significant changes in foetal heart rate or blood flow despite mothers performing high-weight exercises such as squats, bench press and deadlifts at intensities up to 90% of their 10-repetition maximum, even with the Valsalva manoeuvre (a technique commonly used during heavy lifting). This study refutes previous theoretical concerns that heavy lifting might reduce blood flow to the baby or cause foetal bradycardia.
Resistance/strength training can be safe when adapted
Recent systematic reviews and supervised-trial data show that progressive resistance training performed under guidance (moderate loads, attention to breathing and pelvic positioning and avoidance of Valsalva) is not associated with worse pregnancy outcomes and can improve function, muscle endurance and metabolic markers. Case series of athletes who continued structured heavy training under medical oversight reported healthy pregnancies and babies but these are supervised examples, not endorsements of self-served extremes.
An important piece of research from 2023, published in the journal of the International Urogynecological Association, surveyed pregnant individuals who performed heavy resistance training (lifting at least 80% of their one-repetition maximum). Most experienced typical perinatal outcomes with no increased complications and those who maintained pre-pregnancy training levels reported fewer reproductive issues than those who reduced training. This study also noted that use of Olympic lifting, Valsalva manoeuvers and lifting in the supine position during pregnancy did not correlate with negative health effects.
Heavy occupational lifting is a different question
Epidemiologic research on occupational heavy lifting (repeatedly moving large loads at work) shows mixed but concerning signals: some meta-analyses link repetitive heavy lifting to higher risks of miscarriage or preterm birth in certain settings, especially when the work is prolonged, unpaid rest is limited or when other risks (smoking, extreme heat) are present. Workloads that repeatedly exceed safe limits are more hazardous than occasional, well-supervised training sets in a gym. Repetitive heavy lifting at work, especially without rest, has more evidence of risk than supervised resistance training in the gym.
Older guidelines based on expert opinion often caution against heavy occupational lifting during pregnancy due to potential risks. However, a 2013 review in the American Journal of Obstetrics and Gynecology highlighted the need to re-evaluate these recommendations with newer data, proposing empirically-based lifting criteria to better guide pregnant workers and clinicians.
The simplest, safest advice
Yes, strength training (including heavier resistance) can be safe in pregnancy but only with medical clearance, appropriate programming, technique that avoids breath-holding and ideally supervision by a trainer who knows prenatal modifications. No, occupational repetitive heavy lifting and unsupervised extreme lifting are different as they carry greater, documented risks and should be assessed case-by-case.
The goal should be to use strength work to maintain function, muscle mass and metabolic health but pair it with quality nutrition, pelvic-floor care and regular prenatal check-ups so that the gains are safe and sustainable.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.
Her performance, which included lifts of 125 kg in squats and 80 kg in bench press, not only earned her a bronze medal but also inspired admiration across social media and beyond, emphasizing that with proper care and determination, women can maintain their athletic pursuits during pregnancy. This inspiring story aligns with current research that suggests heavy weight lifting can be safe during pregnancy when done with appropriate supervision and techniques.
Studies have shown that resistance training can be beneficial for maternal health and does not inevitably pose risks to the foetus. Sonika's journey exemplifies the evolving understanding of pregnancy and strength, showcasing that physical activity, including heavy lifting, can be safely incorporated into pregnancy with proper medical guidance.
Pregnancy doesn’t mean that women must stop living well or drop every habit overnight but it does mean your training needs an honest tune-up. Over the last decade the evidence has shifted and instead of forbidding activity, major professional bodies now encourage appropriate exercise in pregnancy, including supervised resistance work, while flagging when to pause, modify or see a clinician.
According to a 2020 Committee Opinion by American College of Obstetricians & Gynecologists (ACOG), “Pregnant people without complications should be encouraged to remain active, including aerobic and resistance exercise, and to avoid prolonged periods of inactivity.” That’s the core: stay active but adapt intensity, technique and supervision.
Exercise in pregnancy is generally safe and beneficial
Multiple high-quality reviews and trials show that regular, supervised exercise during pregnancy lowers the risks of excessive gestational weight gain, gestational diabetes and some birth complications and it does not increase preterm birth risk when done within recommended limits. A pregnancy-appropriate program (including strength work) gives clear maternal health benefits and is not inherently dangerous.
A key study from researchers at the University of Alberta, published in the British Journal of Sports Medicine in March 2025, directly measured maternal and foetal responses to high-intensity resistance training during pregnancy. Led by Margie Davenport, the study found that both mother and foetus tolerated heavy resistance exercise well. They observed no significant changes in foetal heart rate or blood flow despite mothers performing high-weight exercises such as squats, bench press and deadlifts at intensities up to 90% of their 10-repetition maximum, even with the Valsalva manoeuvre (a technique commonly used during heavy lifting). This study refutes previous theoretical concerns that heavy lifting might reduce blood flow to the baby or cause foetal bradycardia.
Resistance/strength training can be safe when adapted
Recent systematic reviews and supervised-trial data show that progressive resistance training performed under guidance (moderate loads, attention to breathing and pelvic positioning and avoidance of Valsalva) is not associated with worse pregnancy outcomes and can improve function, muscle endurance and metabolic markers. Case series of athletes who continued structured heavy training under medical oversight reported healthy pregnancies and babies but these are supervised examples, not endorsements of self-served extremes.
An important piece of research from 2023, published in the journal of the International Urogynecological Association, surveyed pregnant individuals who performed heavy resistance training (lifting at least 80% of their one-repetition maximum). Most experienced typical perinatal outcomes with no increased complications and those who maintained pre-pregnancy training levels reported fewer reproductive issues than those who reduced training. This study also noted that use of Olympic lifting, Valsalva manoeuvers and lifting in the supine position during pregnancy did not correlate with negative health effects.
Heavy occupational lifting is a different question
Epidemiologic research on occupational heavy lifting (repeatedly moving large loads at work) shows mixed but concerning signals: some meta-analyses link repetitive heavy lifting to higher risks of miscarriage or preterm birth in certain settings, especially when the work is prolonged, unpaid rest is limited or when other risks (smoking, extreme heat) are present. Workloads that repeatedly exceed safe limits are more hazardous than occasional, well-supervised training sets in a gym. Repetitive heavy lifting at work, especially without rest, has more evidence of risk than supervised resistance training in the gym.
Older guidelines based on expert opinion often caution against heavy occupational lifting during pregnancy due to potential risks. However, a 2013 review in the American Journal of Obstetrics and Gynecology highlighted the need to re-evaluate these recommendations with newer data, proposing empirically-based lifting criteria to better guide pregnant workers and clinicians.
The simplest, safest advice
Yes, strength training (including heavier resistance) can be safe in pregnancy but only with medical clearance, appropriate programming, technique that avoids breath-holding and ideally supervision by a trainer who knows prenatal modifications. No, occupational repetitive heavy lifting and unsupervised extreme lifting are different as they carry greater, documented risks and should be assessed case-by-case.
The goal should be to use strength work to maintain function, muscle mass and metabolic health but pair it with quality nutrition, pelvic-floor care and regular prenatal check-ups so that the gains are safe and sustainable.
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.
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