11 Doctor-Approved Pregnancy Exercises Safe for Every Trimester

5. Modified strength training with light dumbbells

Strength training during pregnancy helps preserve muscle, support posture and reduce back pain. Modern prenatal guidelines and trainers note that light to moderate resistance is safe for most pregnant people when performed with proper technique and medical clearance. The goal is control, not heavy loading. Focus on functional lifts that support daily tasks, like rows, squats and gentle overhead movements with light dumbbells or resistance bands.