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Pregnancy Weight Gain & Exercise

Nursing Knowledge

Pregnancy Weight Gain & Exercise

Weight gain is healthy and expected during pregnancy. It is attributed to the growing baby, as well as changes that occur in the client’s body to support the developing pregnancy. Nurses should be aware of sensitivities around weight as well as healthcare biases, and provide advice for safe exercise during pregnancy to clients.

Last updated: December 15, 2025

How much weight should you gain during pregnancy?

Next to 6–8 lbs attributed to the baby, there are changes in the pregnant body that account for more weight gain:

Breast 1–2 lbs
Placenta 1–2 lbs
Uterus 1–2 lbs
Amniotic fluid 2–3 lbs
Blood 3–4 lbs
Protein and fat storage 8–10 lbs
Body fluids 3–4 lbs

Total healthy weight gain is individualized.

Related videos

Changes of the Musculoskeletal, Respiratory, and Integumentary System during Pregnancy

Changes of the Reproductive System during Pregnancy

Pregnancy weight gain chart

Most healthcare providers use a BMI-based model to determine and educate clients about ideal pregnancy weight gain. Research is evolving around the validity of BMI as a measure of health and the significance of “excess” weight gain during pregnancy.

Pre-pregnancy BMI		Pregnancy weight gain
Less than 18.5	Underweight	28–40 lbs
18.5–24.9	Normal weight	25–35 lbs
25–29.9	Overweight	15–25 lbs
Over 30	Obese	11–20 lbs

Exercise during pregnancy

Benefits of exercise during pregnancy

Promotes overall health
Reduces risk of pregnancy complications
Eases pregnancy-related aches and pains
Supports healthy weight gain
Prepares client for physical exertion of labor

General recommendations

Recommended amount: > 150 minutes per week, 30 minutes a day
If not previously active, start with low-intensity activity and build intensity over time.
If accustomed to high-intensity exercise, limit to periods of 15 minutes.
Take precautions to prevent falls (shifting center of gravity!)
Prolactin increases flexibility in joints: Take care to not over stretch.

Recommended safe exercises during pregnancy

Brisk walking
Stationary cycling
Yoga, Pilates, low-impact aerobics
Swimming
Jogging
Low-impact weight training

Exercises to avoid during pregnancy

Lying flat on back
Crunches and situps
High-intensity interval workouts
Contact sports
Activities with high risk of falling
Hot yoga or other excessive heat
Scuba diving

Nursing tips

Nurses should be aware of anti-fat bias in healthcare and how it may affect pregnant clients. Educate about healthy weight gain while providing client-centered care:

Screen all pregnant clients for history of eating disorders.
Discuss what weight and weight gain means to the client.
Ask how they want to discuss their pregnancy weight gain.
Respect client’s desire to not discuss weight, if applicable.

RELATED TOPIC:

Physiology of Pregnancy

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Pregnancy Weight Gain & Exercise

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Overview of weight gain and exercise recommendations for pregnancy.

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