I know some of you might doubt my perspective, but after a decade as a strength coach who has trained many women through pregnancy, I’ve learned there isn’t a one-size-fits-all approach. Every pregnancy is different, and each woman should consider her own situation. The health of both mother and baby comes first, and no one should feel guilty for taking it easy when that’s what’s best.
There’s a big split between what some research says we should do and what I see in practice. I’m not pretending to know everything, and I don’t expect everyone to agree with me. My hope is this can spark discussion and encourage people to think outside the box.
What I believe, and how I approach training pregnant clients, centers on comfort. Regardless of experience in the gym, I tell every client to listen to their body. Humans have evolved to recognize when something isn’t right, and that instinct should guide the program. I’m not saying every pregnant woman should chase heavy lifts weekly, but I do think we can offer more than simply “walk on the treadmill” or treat training like a kid’s game.
If you’re expecting, think of training as preparing for something far more meaningful than lifting pink dumbbells. It’s about building strength and control that can help with childbirth and recovery. For example, take Whitney G at about 32 weeks—her deadlifts aren’t a personal best, but they’re still substantial and well beyond what many non-pregnant women lift. The point is to respect where the person is, not to pretend pregnancy is a limit on everything.
Because this is a huge topic, I’ll lay out some thoughts in a straightforward way. Here are the ideas I find worth discussing, in no particular order:
1) If you’re looking for credible perspectives, check out Cassandra Forsythe and Julia Ladewski. They’re strong, thoughtful voices who have written a lot about training through pregnancy. If you have other high-quality sources, share them in the comments.
2) Nutrition myths abound. One common misconception is that pregnancy means you must “pound” protein or eat like you’re eating for two all the time. While metabolic demands rise, most research suggests a modest increase—about 400 extra calories per day is plenty to support both mother and baby. To put it in perspective, that’s roughly four standard tablespoons of peanut butter.
3) Nutrition remains highly individual, but a common thread is the importance of protein and calories from whole, nutrient-dense foods. No matter your diet preference—low-carb, Paleo, vegetarian, vegan, or otherwise—the goal is adequate calories from nutrient-rich sources.
4) Fish oil is worth considering, but quality matters. If you already take it, you may be able to increase the dose, provided you choose a high-quality brand with minimal mercury and other toxins. The nutrients you consume are shared with the developing baby, so choose a brand with good potency.
5) Trust and programming: I’d rather work with someone who has gym experience and a good rapport than with someone I don’t know well. That said, I don’t shy away from clients I’m not familiar with; I just keep things simpler and more conservative until trust is established. Expect more basic movements early on—things like goblet squats, core stability work (for example Pallof presses), proper push-up patterns, and single-leg work. If someone has been training for years, we can incorporate heavier variations thoughtfully. If not, we keep it calmer and build from there.
6) Real-world examples help illustrate what’s possible. Consider Cara L, who trained through 34 weeks and deadlifted around 200 pounds for eight reps. She’d been with us for years, and her program stayed on track with only trimester-to-trimester tweaks. She also didn’t experience morning sickness, which she attributes in part to staying consistent with training. Her takeaway was that there isn’t a universal limit—fitness history and how one listens to their body matter.
7) It’s not all about lifting heavy. There are many important aspects of pregnancy training, including breath work, core engagement, and postural stability. Laura DeVincent, a pre/post-natal certified coach, emphasizes a typical session structure: the first 10 minutes focus on diaphragmatic breathing to stay connected with the core, the next 30–40 minutes on corrective exercises and strength work, and the last 10 minutes on interval training.
8) Stretching isn’t the centerpiece for everyone. Some feel stretching is less essential during pregnancy because the body’s connective tissues loosen under Relaxin, which changes how tissues respond. The key is to train safely and thoughtfully, recognizing that weight training can be safer and more effective for many women than broad cardio alone.
9) Heart rate and intensity deserve careful attention. A common consensus is to avoid large blood pressure fluctuations and excessive anaerobic loads, especially early in pregnancy. If muscles are pulling oxygen away from the fetus, problems can arise, so most cardio is best kept under the anaerobic threshold or done in short, controlled bursts. As pregnancy progresses, loading may decrease due to core stability changes, pelvic laxity, and increased pelvic pressure, so some movements shift in emphasis. It’s reasonable to deadlift in the second trimester, but in the third, many opt for squats or other moves with a more conservative setup. And yes, this applies to CrossFit and other high-intensity programs—tone it down when needed, and don’t feel compelled to push beyond your comfort.
10) Different pregnancies demand different approaches. John Brooks often finds that one pregnancy responds differently than another. For example, one pregnancy may allow rep PRs into the third trimester, while another may require pelvic rest and gentler work. In practice, using a heart-rate monitor to keep effort within a safe range, focusing on quality movements, and avoiding rapid leg abductions under load are prudent measures.
11) Personal success stories matter. Laura M trained through her second pregnancy with heavy compound lifts when appropriate and returned to kettlebells soon after delivery, even earning PRs along the way. Her progress helped illustrate how a well-planned program can support a quicker return to training and ongoing fitness, rather than relying solely on lighter loads or “just yoga.”
12) The broader perspective matters. Laura M also had a progressive medical team and a midwife who understood that pregnancy isn’t an illness. She drew inspiration from Exercising Through Your Pregnancy by James Clapp, which surveys studies showing the benefits of continued, appropriately vigorous exercise during pregnancy. The takeaway: a proactive, individualized approach can be right for many women, even if it challenges conventional norms.
In summary, I don’t claim to have all the answers or to set a universal standard. I do believe that weight training and purposeful, well-considered exercise can be safe and beneficial for many pregnant women. The key is to tailor the plan to the individual, stay mindful of comfort and safety, and keep the conversation open about what works best for her—and for the baby.
