Is HIIT In Pregnancy A Proven Science Or Fad? Constable’s Weightlifting Sparks Debate

Last Updated:October 29, 2025, 14:25 IST

For years, the advice to expectant mothers was — rest, stay calm, avoid exertion. Exercise during pregnancy was limited to slow walks & yoga. Today, the script is being rewritten

When a video surfaced online of a seven-months-pregnant police constable effortlessly lifting 145 kg of weights, the internet erupted. Some praised her strength and discipline; others called it reckless. The image — a woman in uniform, visibly pregnant, hoisting a barbell — has reignited an old question — Can pregnant women safely perform high-intensity training (HIIT) or strength sports? Or is this just another fitness fad disguised as empowerment?

What’s The Old Advice Given To Pregnant Women?

For decades, the standard advice to expectant mothers was simple: rest, stay calm, avoid exertion. Exercise during pregnancy was limited to slow walks and gentle yoga. The assumption was that strenuous activity could harm the foetus — by restricting blood flow, causing overheating, or triggering premature contractions.

Even doctors often advised women to “take it easy,” particularly after the first trimester. That thinking was grounded more in caution than evidence — based on fears rather than data.

Today, that script is being rewritten.

The Science Has Shifted

Modern studies paint a different picture. Exercise during pregnancy, when done safely and with proper guidance, offers clear benefits. Women who stay active tend to have lower risks of gestational diabetes, high blood pressure, excessive weight gain, and even cesarean deliveries.

Research over the past five years has gone a step further: even HIIT, once thought too risky, may be safe for healthy pregnancies. Trials where pregnant women performed short bursts of intense activity such as cycling, bodyweight circuits, or resistance training, found no harm to the baby’s heart rate or growth. In fact, these workouts improved mothers’ cardiovascular fitness and reduced complications.

What is emerging is a new understanding: the pregnant body is remarkably adaptable. With the right supervision, it can safely handle far more than society once believed.

What Exactly Is HIIT, And Why The Fuss?

HIIT, or high-intensity interval training, involves alternating short periods of vigorous effort with recovery. Think: 30 seconds of fast squats or sprints followed by 30 seconds of rest, repeated in circuits.

During pregnancy, this kind of exercise naturally raises eyebrows because of the spikes in heart rate and oxygen demand. But evidence suggests that if the sessions are modified — shorter intervals, controlled breathing, no overheating — the benefits outweigh the risks.

The physiological logic is simple: stronger heart, better blood circulation, improved oxygen delivery to both mother and foetus. The baby benefits indirectly from the mother’s improved fitness and metabolic health.

The Case For Strength And Sport

Strength training, too, has moved from taboo to recommendation. Weightlifting in pregnancy used to be seen as dangerous — potentially straining the abdomen or causing pressure on the uterus. Now, studies show that light to moderate strength work can strengthen the back, hips, and pelvic floor, easing labour and reducing postnatal complications.

Even in the later stages of pregnancy, resistance exercises with proper form and reduced loads are considered safe. What matters most is technique, supervision, and adaptation. Movements must change as the bump grows — avoiding lying flat, holding the breath, or lifting maximal weights.

What’s The Case Of This Constable?

The pregnant constable’s video struck a nerve because it challenges stereotypes at multiple levels. She is not a social media influencer; she is a working woman in uniform — one whose job already demands physical resilience.

Her decision to continue strength training speaks to a larger cultural shift. Indian women, traditionally told to rest and avoid “strain,” are beginning to reclaim control over their bodies, even during pregnancy. It is part of a global trend where women reject the fragile narrative of motherhood — balancing fitness, work, and pregnancy with confidence.

But the debate is not about symbolism. It is about safety.

When High Intensity Is Too High

For all the encouraging research, experts warn that not all pregnancies are the same — and not all workouts are created equal. There are crucial caveats.

Pre-existing fitness matters. A woman who lifted weights or trained intensively before pregnancy can continue doing so — with adjustments. But starting HIIT from scratch during pregnancy is not advised.

Every trimester changes the rules. The second and third trimesters bring shifts in balance, blood pressure, and ligament flexibility. Exercises that were once easy may now pose risks of falls or muscle strain.

Overheating and dehydration are real concerns. High-intensity work should be performed in cool conditions with plenty of fluids.

Some medical conditions remain red flags. Placenta previa, preeclampsia, or signs of preterm labour make high-intensity training unsafe.

Essentially: what’s empowering for one woman may be risky for another.

What The Studies Reveal?

Recent trials tracking pregnant women through supervised HIIT programmes found no negative impact on foetal growth or heart rate. In these studies, participants did short, high-effort sessions — like cycling or circuit training, while being monitored. Foetal heart patterns stayed normal, and mothers experienced improved fitness and lower rates of pregnancy complications.

Women who continued strength training also reported fewer backaches, better posture, and quicker postpartum recovery. Some evidence even points to better placental function — meaning babies may benefit from improved oxygen and nutrient delivery.

That said, these studies have one thing in common: they are carefully controlled. Participants were screened for risk, guided by professionals, and trained in temperature-controlled environments. Translating those results to everyday gyms, or open-air police grounds, is where nuance matters.

When Fitness Meets Reality

In India, most prenatal exercise conversations still revolve around walking and yoga. Structured strength or HIIT training during pregnancy remains rare, especially outside metro cities.

That’s why the constable’s story has resonated. It highlights both the progress and the gap: growing awareness, but limited access to professional prenatal trainers, physiotherapists, or gym setups designed for pregnant bodies.

It also raises an institutional question — should physically demanding jobs like policing or the armed forces develop pregnancy-specific fitness protocols? At present, such policies are almost non-existent. Pregnant officers often have to self-manage their fitness, balancing their duty with their doctor’s advice.

Myths That Still Need Busting

‘Exercise causes miscarriage’: There’s no evidence that regular, moderate-to-high activity increases miscarriage risk in normal pregnancies. Most miscarriages are caused by chromosomal or biological factors unrelated to exercise.

‘You shouldn’t lift anything heavy’: Safe lifting, with proper form and within limits, strengthens the muscles that support pregnancy and delivery. What’s dangerous is maximal exertion or breath-holding under strain.

‘HIIT will deprive the baby of oxygen’: The foetus is well protected by maternal physiological adaptations — increased blood volume, improved oxygen delivery, and placental efficiency. In healthy pregnancies, the baby tolerates short bursts of maternal exertion well.

‘Resting is safer’: Prolonged inactivity actually raises the risk of complications like gestational diabetes, hypertension, and excessive weight gain. Movement, not stillness, is the protective factor.

What Should Be A Balanced Approach?

The truth, as always, lies in moderation. Pregnancy is not a time for extremes — not complete rest, not reckless intensity. The best approach is tailored training.

• If a woman has been active before pregnancy, continuing with a modified version of her routine is usually beneficial.

• If she is new to exercise, it is better to start with walking, swimming, or light resistance before experimenting with HIIT.

• Strength training should focus on form, stability, and breathing — not records or aesthetics.

• Hydration, recovery, and proper nutrition are just as important as the workouts themselves.

• And perhaps most importantly, medical and physical supervision should guide every stage.

The Baby’s Perspective

The ultimate question is — does it harm the baby? — has been the subject of intense research. The findings are largely reassuring.

Foetal heart rates, blood flow, and oxygen levels remain stable during properly executed prenatal workouts. Babies of active mothers tend to have normal birth weights, fewer complications, and even slightly higher scores on early developmental markers like motor coordination.

In essence, the baby adapts as the mother does — benefitting from a healthier maternal cardiovascular system.

What To Conclude?

The sight of a pregnant constable lifting weights might shock traditionalists, but it also symbolizes a growing scientific and cultural truth: pregnancy is not fragility. It is a dynamic, trainable state — provided it’s handled with respect for biology and boundaries.

HIIT and sport-style training are no longer fringe ideas for expectant mothers. The science increasingly supports them as safe and beneficial for those with uncomplicated pregnancies and proper supervision.

But enthusiasm must not replace caution. Every pregnancy is unique. The safest approach remains individualised, progressive, and closely monitored.

Shilpy Bisht

Shilpy Bisht, Deputy News Editor at News18, writes and edits national, world and business stories. She started off as a print journalist, and then transitioned to online, in her 12 years of experience. Her prev…Read More

Shilpy Bisht, Deputy News Editor at News18, writes and edits national, world and business stories. She started off as a print journalist, and then transitioned to online, in her 12 years of experience. Her prev… Read More

What’s The Old Advice Given To Pregnant Women?

For decades, the standard advice to expectant mothers was simple: rest, stay calm, avoid exertion. Exercise during pregnancy was limited to slow walks and gentle yoga. The assumption was that strenuous activity could harm the foetus — by restricting blood flow, causing overheating, or triggering premature contractions.

Even doctors often advised women to “take it easy,” particularly after the first trimester. That thinking was grounded more in caution than evidence — based on fears rather than data.

Today, that script is being rewritten.

The Science Has Shifted

Modern studies paint a different picture. Exercise during pregnancy, when done safely and with proper guidance, offers clear benefits. Women who stay active tend to have lower risks of gestational diabetes, high blood pressure, excessive weight gain, and even cesarean deliveries.

Research over the past five years has gone a step further: even HIIT, once thought too risky, may be safe for healthy pregnancies. Trials where pregnant women performed short bursts of intense activity such as cycling, bodyweight circuits, or resistance training, found no harm to the baby’s heart rate or growth. In fact, these workouts improved mothers’ cardiovascular fitness and reduced complications.

What is emerging is a new understanding: the pregnant body is remarkably adaptable. With the right supervision, it can safely handle far more than society once believed.

What Exactly Is HIIT, And Why The Fuss?

HIIT, or high-intensity interval training, involves alternating short periods of vigorous effort with recovery. Think: 30 seconds of fast squats or sprints followed by 30 seconds of rest, repeated in circuits.

During pregnancy, this kind of exercise naturally raises eyebrows because of the spikes in heart rate and oxygen demand. But evidence suggests that if the sessions are modified — shorter intervals, controlled breathing, no overheating — the benefits outweigh the risks.

The physiological logic is simple: stronger heart, better blood circulation, improved oxygen delivery to both mother and foetus. The baby benefits indirectly from the mother’s improved fitness and metabolic health.

The Case For Strength And Sport

Strength training, too, has moved from taboo to recommendation. Weightlifting in pregnancy used to be seen as dangerous — potentially straining the abdomen or causing pressure on the uterus. Now, studies show that light to moderate strength work can strengthen the back, hips, and pelvic floor, easing labour and reducing postnatal complications.

Even in the later stages of pregnancy, resistance exercises with proper form and reduced loads are considered safe. What matters most is technique, supervision, and adaptation. Movements must change as the bump grows — avoiding lying flat, holding the breath, or lifting maximal weights.

What’s The Case Of This Constable?

The pregnant constable’s video struck a nerve because it challenges stereotypes at multiple levels. She is not a social media influencer; she is a working woman in uniform — one whose job already demands physical resilience.

Her decision to continue strength training speaks to a larger cultural shift. Indian women, traditionally told to rest and avoid “strain,” are beginning to reclaim control over their bodies, even during pregnancy. It is part of a global trend where women reject the fragile narrative of motherhood — balancing fitness, work, and pregnancy with confidence.

But the debate is not about symbolism. It is about safety.

When High Intensity Is Too High

For all the encouraging research, experts warn that not all pregnancies are the same — and not all workouts are created equal. There are crucial caveats.

Pre-existing fitness matters. A woman who lifted weights or trained intensively before pregnancy can continue doing so — with adjustments. But starting HIIT from scratch during pregnancy is not advised.

Every trimester changes the rules. The second and third trimesters bring shifts in balance, blood pressure, and ligament flexibility. Exercises that were once easy may now pose risks of falls or muscle strain.

Overheating and dehydration are real concerns. High-intensity work should be performed in cool conditions with plenty of fluids.

Some medical conditions remain red flags. Placenta previa, preeclampsia, or signs of preterm labour make high-intensity training unsafe.

Essentially: what’s empowering for one woman may be risky for another.

What The Studies Reveal?

Recent trials tracking pregnant women through supervised HIIT programmes found no negative impact on foetal growth or heart rate. In these studies, participants did short, high-effort sessions — like cycling or circuit training, while being monitored. Foetal heart patterns stayed normal, and mothers experienced improved fitness and lower rates of pregnancy complications.

Women who continued strength training also reported fewer backaches, better posture, and quicker postpartum recovery. Some evidence even points to better placental function — meaning babies may benefit from improved oxygen and nutrient delivery.

That said, these studies have one thing in common: they are carefully controlled. Participants were screened for risk, guided by professionals, and trained in temperature-controlled environments. Translating those results to everyday gyms, or open-air police grounds, is where nuance matters.

When Fitness Meets Reality

In India, most prenatal exercise conversations still revolve around walking and yoga. Structured strength or HIIT training during pregnancy remains rare, especially outside metro cities.

That’s why the constable’s story has resonated. It highlights both the progress and the gap: growing awareness, but limited access to professional prenatal trainers, physiotherapists, or gym setups designed for pregnant bodies.

It also raises an institutional question — should physically demanding jobs like policing or the armed forces develop pregnancy-specific fitness protocols? At present, such policies are almost non-existent. Pregnant officers often have to self-manage their fitness, balancing their duty with their doctor’s advice.

Myths That Still Need Busting

‘Exercise causes miscarriage’: There’s no evidence that regular, moderate-to-high activity increases miscarriage risk in normal pregnancies. Most miscarriages are caused by chromosomal or biological factors unrelated to exercise.

‘You shouldn’t lift anything heavy’: Safe lifting, with proper form and within limits, strengthens the muscles that support pregnancy and delivery. What’s dangerous is maximal exertion or breath-holding under strain.

‘HIIT will deprive the baby of oxygen’: The foetus is well protected by maternal physiological adaptations — increased blood volume, improved oxygen delivery, and placental efficiency. In healthy pregnancies, the baby tolerates short bursts of maternal exertion well.

‘Resting is safer’: Prolonged inactivity actually raises the risk of complications like gestational diabetes, hypertension, and excessive weight gain. Movement, not stillness, is the protective factor.

What Should Be A Balanced Approach?

The truth, as always, lies in moderation. Pregnancy is not a time for extremes — not complete rest, not reckless intensity. The best approach is tailored training.

• If a woman has been active before pregnancy, continuing with a modified version of her routine is usually beneficial.

• If she is new to exercise, it is better to start with walking, swimming, or light resistance before experimenting with HIIT.

• Strength training should focus on form, stability, and breathing — not records or aesthetics.

• Hydration, recovery, and proper nutrition are just as important as the workouts themselves.

• And perhaps most importantly, medical and physical supervision should guide every stage.

The Baby’s Perspective

The ultimate question is — does it harm the baby? — has been the subject of intense research. The findings are largely reassuring.

Foetal heart rates, blood flow, and oxygen levels remain stable during properly executed prenatal workouts. Babies of active mothers tend to have normal birth weights, fewer complications, and even slightly higher scores on early developmental markers like motor coordination.

In essence, the baby adapts as the mother does — benefitting from a healthier maternal cardiovascular system.

What To Conclude?

The sight of a pregnant constable lifting weights might shock traditionalists, but it also symbolizes a growing scientific and cultural truth: pregnancy is not fragility. It is a dynamic, trainable state — provided it’s handled with respect for biology and boundaries.

HIIT and sport-style training are no longer fringe ideas for expectant mothers. The science increasingly supports them as safe and beneficial for those with uncomplicated pregnancies and proper supervision.

But enthusiasm must not replace caution. Every pregnancy is unique. The safest approach remains individualised, progressive, and closely monitored.

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