My wife gave birth to our son, Julian, seven months ago. She continued to strength train during her pregnancy and has kept at it since. During that time she—and many other women—faced the real questions and uncertainties about exercise that come with pregnancy. Here she shares her experience and sheds light on common themes many women juggle during this time.
STRENGTH TRAINING, PREGNANCY, AND MOTHERHOOD
As a lifelong athlete and strength-training enthusiast, I looked forward to the changes and challenges training through pregnancy would bring. I hadn’t heard much about other pregnant women’s experiences, so I wasn’t sure what to expect. Fortunately, I’ve trained in various forms since high school, and for the last eight years I’ve worked with a world‑renowned strength coach—my husband, Tony Gentilcore—so I felt confident about taking good care of my body and modifying workouts as needed. I am happy to report that, overall, pregnancy agreed with me. I managed to train four mornings a week at 5:30 a.m. and teach indoor cycling on weekends. The most important factor was having a supportive, flexible, and competent coach. While I could logically understand the importance of listening to my body and resting when needed, sometimes that didn’t feel like the right thing in the moment. Still, I never injured myself, training consistently, and staying enthusiastic because I wasn’t forcing it when I felt wiped out.
FIRST TRIMESTER
The first trimester required the most dialing back, due to exhaustion and nausea. Communicating with my trainer about how I felt helped me take days off when I truly needed them, which kept me going. I never injured myself; training supported my body and the pregnancy, and I stayed excited about exercising because I wasn’t forcing myself to train when I felt depleted.
SECOND TRIMESTER
When I reached the second trimester, I felt significantly better—the nausea and fatigue faded. I initially thought I could continue training as before, but it felt different in the gym. I could still work with the same intensity, but I needed modifications for exercises that required lying on my back, and my balance was a bit off. My trainer stayed on top of this, and because we worked closely, I stayed consistent, strong, and safe with the modifications.
THIRD TRIMESTER
I continued feeling pretty great through the third trimester and trained right up until the day I went into labor. I was a bit more tired and slower, but it felt wonderful to strength train. My trainer and I spoke about how I felt and how workouts were going on a near-daily basis, which was reassuring because it helped me approach labor as fit as I could be. Even at 35 weeks, I kept training. Training through pregnancy can be tricky, and I always prioritized how I felt and whether anything seemed off. With 20+ years of strength training behind me, and loads well below my max, there was no reason to stop. Modifications were part of the process as the pregnancy progressed, but the message was clear: pregnancy isn’t a disease, and you don’t have to abandon lifting altogether.
Throughout pregnancy, I also performed diaphragmatic breathing drills, core stability work (bird-dogs, deadbugs), single‑leg exercises, and pelvic stability work (like clam shells). These routines were steady, integral, and often more important for recovery and postpartum bounce-back than the more dramatic lifts.
GO TIME & BEYOND
Labor was straightforward with no complications. I was eager to return to the gym, but my body’s recovery needed time and patience. With a competent and compassionate coach—along with regular, honest communication about how I felt and how exercises affected me—I learned to rest when necessary and to be patient. My first postpartum workout was (in a sense) curls, and I kept adjusting based on how I felt.
Communication and listening to my body helped me enjoy the lifts that felt good, avoid those that didn’t, and make the most of the limited time I had for training. Some movements felt phenomenal; others had to wait. I also found motivation in small wins, like hitting a bench press PR of 160 lbs seven weeks after giving birth, while continuing to train throughout pregnancy in a sustainable way.
I focused less on body weight or returning to my exact pre-pregnancy numbers and more on how I felt—gaining mobility, improving stability, and rebuilding strength. That approach has kept me healthier and more energetic.
CLOSING THOUGHTS
I recognize not everyone has access to a world-class coach who understands pre- and postnatal training, but the core message remains: a coach who emphasizes clear communication, appropriate modification, and patience can make a huge difference. The psychological and communication skills of a trainer are as important as their knowledge of exercise science. Listening to your body, taking time to rest, and staying patient are essential components of training through pregnancy and beyond.
