Exercise During Pregnancy and Postpartum: What the Evidence Actually Says
- Made 2 Move Team
- 21 hours ago
- 4 min read
About the Author: Hannah Breal, PT, DPT is the co-owner of Made 2 Move Physical Therapy in Charleston and Charlotte. She helps athletes and active adults rebuild strength, mobility, and confidence so they can move pain-free for life.
Made 2 Move Physical Therapy – Charleston | Daniel Island | Mount Pleasant | Charlotte
I was on a run a couple weeks ago, listening to some random podcast, and came across Dr. Margie Davenport.
I found her on instagram and DM'ed her immediately, basically begging her to come on the Made 2 Move podcast and share her research on exercise during pregnancy and postpartum.
Dr. Margie has been making waves and pushing hard to update the guidelines for physical activity throughout pregnancy and the postpartum period, and some of the things she's learned may shock you.
This is a must-listen for anyone who has questions about what the evidence actually says about exercising and lifting weights both during and after pregnancy.
Here's just a few things we talked about that may surprise you:
1. Lifting Weights During Pregnancy Had a Protective Effect Against Complications
Women who continued to lift heavy during pregnancy had a 51% reduction in the odds of pregnancy complications compared to women who stopped lifting.
Aka: lifting weights during pregnancy had a protective effect against complications.
Now I know what you may be thinking...
"I don't currently lift weights and I've heard you aren't supposed to start anything new during pregnancy"
I've heard that too, so I asked her about it:
2. "Don't Do Anything New While Pregnant" Is Based on Opinion - Not Evidence
The advice of "don't do anything new while pregnant" is based on opinion and hearsay, not actual evidence. (mind blown, right?)
Current data actually encourages women to START exercising during pregnancy, yes, even weight lifting, even if they were previously inactive.
The key is a gradual, progressive increase don't jump straight into high intensity or super heavy weights. But TBH, that applies to everyone not just during pregnancy.
There are so many benefits to exercise. If you're hoping to start exercising during pregnancy, I'd suggest finding a trainer or therapist who you trust to guide you through it.
3. There Is No Scientific Basis for the 6-Week Return to Exercise Rule
I also asked her directly "I have friends who've asked me if they can start exercising before the 6-week mark after pregnancy. What does the evidence say about that?"
"There is no solid scientific basis for the 6-week return to exercise rule after pregnancy. The new guidelines state that this should be very personalized some women can exercise earlier than 6 weeks, some women are not ready even at 6 months."
Everyone is different, and we can't just apply a random number rule to all women, without fully understanding their story and their health.
She did emphasize that early movement after delivery DOES support healing and mental health
but you might be surprised at how much exercise it actually takes to see benefits.
4. A Daily 10-Minute Walk Can Reduce the Odds of Postpartum Depression by 25%
Even just a daily 10 minute walk is enough to see a 25% reduction in the odds of postpartum depression.
Just 10 minutes!!!
So no, you don't have to go do an hour or super intense workout to get the benefits!
The all or nothing approach causes women to feel guilty or continue to put off exercise, when really, just walking around can be beneficial enough.
Listen to the Full Episode
I learned SO much on this episode and I'm pumped to share it with yall.
Huge thank you to Dr. Margie for coming on the podcast and for dedicating her career to changing beliefs around exercise during pregnancy and postpartum.
Have questions about exercise during pregnancy or returning to movement postpartum? Our team at Made 2 Move Physical Therapy works one-on-one with women across Daniel Island, Downtown Charleston, and Charlotte. Learn how we work or hear from our patients who've been exactly where you are.
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Written by Hannah Breal, PT, DPT, Co-Owner of Made 2 Move Physical Therapy, helping Charleston and Charlotte move pain-free for life.
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