7 Months Pregnant Delhi Cop Lifts 145 Kg Deadlift: Should Women Lift Heavy During Pregnancy?

A wave of inspiration swept the fitness and pregnancy-care community. Recently, a Delhi Police constable, Sonika Yadav, 7 months pregnant, stunned onlookers by lifting 145 kg in deadlift and 125 kg in squats while winning a bronze medal in the 84+ kg category at the All India Police Weightlifting Cluster 2025-26. The feat prompted many women and expectant mothers to ask: If one can do it, can I? Should pregnant women lift heavy during pregnancy? To answer this, we consulted two leading experts.

Delhi Cop Sonika Yadav Did Heavy Lifting At 7 Months of Pregnancy

 

 

 

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The Delhi Police constable made headlines after the competition when it was revealed she was in her second trimester and competing against non-pregnant athletes. Her performance of a 145 kg deadlift and 125 kg squat earned her a medal in the 84+ kg category. With her performance, she bagged the bronze medal in the 84+ kg category at the 2025-26 All India Police Weightlifting Cluster in Andhra Pradesh. The news drew attention not only to her strength and dedication, but also sparked a wider discussion on strength training during pregnancy, especially when lifting heavy weights.

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What Does the Science Say? Dr Vinatha Puli Explains

Dr Vinatha Puli, Senior Consultant – Gynaecologist & Obstetrician, Cloudnine Group of Hospitals, Hyderabad, says light to moderate strength training can be safe during pregnancy—but heavy lifting is a different story. “With caution, light to moderate strength training may be beneficial in pregnancy, but heavy lifting weights, especially in the seventh month, really requires extreme caution and should only be done under full medical supervision,” she explains. In the third trimester, “the centre of gravity shifts, ligaments loosen due to hormone changes, and risk of losing balance or straining the back increases.”

• Heavy lifting is not recommended unless a woman is physically trained and her pregnancy is complication-free, with explicit doctor approval.
• Risks include back pain, pelvic pain, abdominal strain, hernia, impaired blood flow, and breathing difficulty.
• She cautions: “Stick to lighter weights, more repetitions, and focus on form, not intensity.”
• Avoid overhead lifting, lying flat after the first trimester, and always exercise with support and hydration.
• Most importantly: “Pregnancy is not the time to push your limits.”

Keep It Light, Keep It Safe, Says Dr Puneet Rana Arora

Dr Puneet Rana Arora, Director Gynaecologist & IVF Expert, CIFAR, Gurugram, shares that strength training can be done if cleared by a doctor, but heavy weights should be avoided. “It is not safe at seven months due to increased body weight, joint looseness, and poor balance,” she says.

• Light strength training or adapted exercise is safer than weightlifting for most women.
• Potential dangers include muscle strain, abdominal pressure, back injury, hernia, preterm contractions, and reduced blood flow to the baby.
• Overexertion may cause dizziness, falls, or premature labour.
• Precautions include regular doctor consultation, not lifting overhead, keeping posture good, staying hydrated, and avoiding breath-holding.
• Safety tips: “Exercise under professional supervision, avoid lying on your back, wear supportive shoes, warm up well, and stop immediately in case of pain.”

Recent studies support the idea that moderate strength training during pregnancy can be safe and beneficial. A systematic review of resistance training found that proper prenatal strength training was linked to reduced odds of gestational hypertension and diabetes. 

Another review reported that strength training improved quality of life, reduced back pain and fatigue in pregnant women. However, both experts stress that the heaviness of the weight, the pregnancy stage, the woman’s training history, and her medical status are all critical factors.

So, Should Pregnant Women Lift Heavy?

According to both the experts, 

• If you were lifting heavy pre-pregnancy, have an uncomplicated pregnancy, and are under medical supervision, some heavy lifts may be possible but still with caution.
• For most women, especially in the third trimester, it’s better to shift toward lighter weights, higher reps, core-friendly and balanced strength work.
• Always consult your obstetrician and possibly a prenatal fitness specialist.
• Stop immediately if you feel dizziness, pelvic pressure, shortness of breath, or any pain.

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Conclusion

The Delhi cop’s incredible feat at seven months pregnant is undeniably inspirational—but it remains an exception, not a general guideline. Both Dr Puli and Dr Arora emphasise that pregnancy demands adaptation and safety over pushing limits. With appropriate supervision and sensible strength training, fitness in pregnancy is absolutely possible but “heavy lifting” needs a tailored, cautious approach.