Why the Deadlift is a Smart and Safe Move During Pregnancy
Disclaimer – As always, information in this article might not be proper for you during your pregnancy. Be sure to consult with your doctor and/or a pelvic floor specialist or physical therapist – each person’s pregnancy can be different! If you have further questions, reach out to Coach Adela directly by calling our front desk 971-294-2669 or filling out the form on our website so she can respond!
When it comes to safe pregnancy weight lifting in Tigard, Oregon, one of the most versatile and empowering exercises in the gym might surprise you: the deadlift (with a little twist).
At APEX PWR, Coach Adela Bower, our certified pregnancy and postpartum personal trainer (and mother herself), works with women in all stages of pregnancy (and through postpartum) to help them stay strong, confident, and prepared for delivery and recovery. One of her go-to movements? The deadlift, especially sumo stance deadlift — with modifications, variations, and intention built in.
“There’s a time and place for everything. In early pregnancy, we’re not pushing maxes, but we’re still active, we’re still strong,” Coach Adela states.
Why We Love the Deadlift for Pregnancy Training
Deadlifting is a full-body movement that builds lower body strength, grip, and total body coordination. But most importantly, it can be modified & utilize a variety of equipment to meet your body’s needs through all three trimesters.
“I do a lot of sumo deadlifts in pregnancy and postpartum because it loads the quads a little more — whereas a conventional deadlift puts more pressure on the low back,” says Adela.
“The low back is already fatigued, both pregnant and postpartum. Sumo provides a great alternative with less strain.”
Sumo stance also helps avoid overextending — a key point for pelvic floor health – which Coach Adela highlights below,
“We try and avoid overextending in the deadlift because it sends pressure forward and down into the pelvic floor.”
Modified Deadlifts for Pregnancy
One of Adela’s other favorite variations? The single-leg Romanian deadlift (RDL). This unilateral option builds balance, hamstring and glute strength, and core control without overloading the spine.
Each client Adela works with receives a customized plan based on their strength level, trimester, and personal history. Whether you’re in the first trimester or nearing delivery, you’ll be guided with care, expertise, and adaptability.
“The third trimester is where we downtrain the pelvic floor, teaching it to relax and prepare for delivery. It’s also a great time to get a pelvic floor PT. It’s much more helpful to see someone at this juncture than waiting until after.”
A Full Spectrum of Support for Pregnant and Postpartum Women
Our women’s health services don’t stop at personal training. We offer:
- Pregnancy and Postpartum Training
- DEXA Scans to track lean mass, body fat, and bone density after pregnancy
- RMR Testing to understand your metabolism and recovery needs
- Nutrition Coaching by Jennie Carolan, MS, a mother herself, who helps new moms rebuild their nutrition without restriction or overwhelm
Whether your goal is to prepare for delivery, rebuild strength postpartum, or simply feel more like yourself again — our team is here to walk with you.
Safe Pregnancy Weight Lifting in Tigard, Oregon — And Beyond
We proudly serve women from Tigard, Beaverton, and Portland, Oregon, helping them train safely, move confidently, and build lasting strength.
With certified coaching, medical-grade data, and a supportive environment, APEX PWR is your home for:
- Safe resistance training during pregnancy
- Pelvic floor-informed programming
- Postpartum strength building
- Whole-body wellness that respects the season you’re in
Strong Pregnancy. Empowered Postpartum. Your Journey, Your Plan.
“This move makes you stronger in the lower body and prepared for delivery.”
Our mission is to meet you where you are — and help you get stronger in ways that matter most. With Coach Adela, you can trust that every lift, every cue, and every breath is purposeful.
Frequently Asked Questions (FAQ) About Safe Pregnancy & Postpartum Weight Lifting:
Is deadlifting safe during pregnancy?
Yes — when properly modified and coached. Sumo deadlifts and single-leg RDLs can help support the low back as the belly grows. The single leg progression (If comfortable) can help with addressing any imbalances and compensations.
What areas do you serve for pregnancy and postpartum fitness?
We work with clients in Tigard, Beaverton, and Portland, Oregon, offering in-person and data-informed training options.
How do you adjust workouts by trimester?
In early pregnancy, we focus on maintenance and strength. By the third trimester, we shift to downtraining the pelvic floor and preparing for delivery with breathwork and functional movement.
Do you offer other wellness services for postpartum support?
Yes — we offer DEXA scans, RMR testing, and nutrition coaching led by Jennie Carolan, MS, a postpartum mom and coach herself. We also offer in-network physical therapy.
Can I start a fitness program during pregnancy if I’m new to lifting?
Absolutely. Coach Adela customizes every plan to your needs, whether you’re new to lifting or already experienced. We meet you where you are and build from there.
Do you provide support for pelvic floor concerns?
Yes — we guide clients on how to manage intra-abdominal pressure and refer out to pelvic floor physical therapists at the appropriate stage in your journey.
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