The Basics of Strength Training: While pregnant!
Welcome to your Morning Pour! ☕️
I’m so glad you’re back!
Last month, we talked about general exercise guidelines during pregnancy—whether you were already active or thinking about starting a movement or strength training routine while pregnant. My hope was and will always be, to ease any fears or concerns around exercising during this time.
So much of what we were once told about pregnancy and movement has been challenged by research and real-world experience. Today, we know that staying active during pregnancy can be safe, empowering, and supportive of your overall health. For many people, pregnancy doesn’t have to mean slowing down—it can be a time to move with confidence and intention!
Important Safety Tips
This month, I’m sharing the basic building blocks of what a strength training routine during pregnancy can look like. Keep in mind—this is general guidance, not a personalized plan!
One of the best things you can do is work with a prenatal strength and conditioning coach who understands the unique needs of a pregnant body. And most importantly, your pregnant body! And before starting anything new, be sure to check in with your perinatal healthcare provider—it’s always better to play it safe.
As you move, remember to include a warm-up, cool-down, and plenty of hydration. Stop exercising and contact your provider if you feel overheated, dizzy, experience chest pain, vaginal bleeding, or painful contractions. And skip activities with a high risk of falling or contact sports.
It’s not about body goals.
It’s not about pushing through.
It’s about supporting your pregnancy, protecting your health, and building strength for birth and recovery 💪🏻
Strength Training Basics
How often: 2–3 non-consecutive days per week
How much: 1–2 sets per exercise, 12–15 reps
Weight: Light dumbbells, kettlebells, resistance bands, or bodyweight to start, is perfect
Focus on:
Legs and glutes
Back and posture muscles
Arms and shoulders
Gentle core stability
Pelvic floor engagement
Side note: I highly recommend finding a pelvic floor physical therapist. I’ve found them so helpful and crucial for my patients, especially during pregnancy!
This kind of strength training supports posture, reduces back pain, improves balance, and prepares your body for the postpartum daily demands of lifting, carrying, and feeding your baby :)
How to Progress (Without Overdoing It)
Increase time before intensity
Change one thing at a time (more minutes or more resistance)
If you feel wiped out the next day, scale back!
This is about consistency—not pushing through exhaustion. And just remember: Your body is already doing something incredible—exercise is there to help it along. 💛