WHAT TO EXPECT (IN THE GYM) WHEN EXPECTING
After more than twenty years as a strength coach, I’ve trained many pregnant women and I’ve seen a lot of the commonly shared guidance be repetitive or outdated. Training during pregnancy should be discussed openly and tailored to each person. The key is the woman’s comfort level. No matter your background, listen to your body. The body is smart and will tell you when something doesn’t feel right. You don’t have to stop lifting; you may just need to adjust how you train. If you can push a human out, you can handle a barbell with proper supervision and progression.
I’ve worked with clients through pregnancy who still deadlift, squat, row, and press, adjusting as the body changes. It’s possible to train hard while pregnant, but it’s about safety, supervision, and context. The goal isn’t to push through pain but to prepare for childbirth with care and intent. Let’s remember: the woman’s comfort level comes first.
1. There are strong voices and solid resources
I’m grateful for the work of Dr. Laura Latham, Julia Ladewski, and Stacey Schaedler, who have written extensively about training through pregnancy. Dr. Sarah Duvall’s Pregnancy & Postpartum Corrective Exercise Specialist Certification is a top resource for training during pregnancy and afterward. There are reputable articles and a helpful archive on the Girls Gone Strong site, plus a free five-day course for trainers who work with postpartum clients. If you know of good resources, please share them in the comments so others can benefit.
2. Nutrition myths and realities
Some people still say “eat for two,” but the reality is more modest: an extra about 400 calories a day is typically enough to support both mother and baby. That’s roughly four tablespoons of peanut butter. Cravings happen, but it’s wise not to overdo calories. It’s not about depriving yourself; it’s about mindful fueling.
3. Protein and calories matter
Nutrition is highly individual, but prioritizing adequate protein and calories is important. If you’re unsure, look to reliable sources and tailor intake to what your body feels and needs.
4. Keep it simple and individual
It comes down to what the client is comfortable with. In my practice, I focus on tempering intensity rather than skipping key movements. Many pregnant clients still deadlift, squat, row, and press; we adjust loads and progressions as the body changes. For a new client in her first pregnancy, I spend time on breathing mechanics, goblet squats, core stability (planks, chops, carries, Pallof presses), proper push-up form, band-resisted hip presses, and single-leg work. The point is to treat pregnancy like any other training journey: progress where appropriate while staying within comfort and safety. A barbell in a controlled setting can be just as safe as other activities when properly coached. Postpartum considerations follow similar principles.
5. Real-world examples show what’s possible
Whitney trained with me late in pregnancy, performing heavy-ish deadlifts at around 32 weeks. The weights weren’t her all-time best, but she stayed strong and safe. Cara, another client, trained through pregnancy for years before becoming a mom and was able to lift substantial weights deep into pregnancy. She credited thoughtful coaching and staying on task with maintaining her training. Every pregnancy is different, but with careful planning, many women can continue meaningful strength work.
6. Breathing, core, and pelvic floor
Breathing work and pelvic-floor awareness are important parts of each session. A significant portion of time should be devoted to core stability and safe, functional movements.
7. Stretching and mobility
Relaxin increases as pregnancy progresses, which can change how stretching feels and how effective it is. Some guidance suggests stretching isn’t the best focus during pregnancy, and that weight training can be safer because it’s more controlled and easily individualized. In short, stretch what you’re good at and don’t push beyond comfortable ranges.
8. Heart rate and cardio considerations
Cardio should avoid large blood pressure swings and excessive anaerobic stress. Cardio work is often best kept below the anaerobic threshold or done in short, controlled bursts. As pregnancy progresses, load and exercise choices should be adjusted due to changes in core stability and pelvic laxity. In the third trimester, squats may be more practical than heavy deadlifts. If you enjoy higher-intensity training, use common sense and taper appropriately so you don’t overdo it.
9. Individual differences matter
No two pregnancies are the same. It’s helpful to monitor heart rate and to avoid movements that put undue stress on the body, especially movements that involve rapid leg abduction or heavy loading.
10. A real-world success story
Laura trained through her second pregnancy with a program that included heavy compound lifts and necessary modifications. She stayed fit, returned to kettlebell work soon after delivery, and bonded with her coach through a structured plan. This isn’t a universal goal for everyone, but it demonstrates what can be possible with good programming and support.
11. A supportive medical and educational approach
Having a supportive medical team and midwife who view pregnancy as a normal part of life makes a big difference. Books like Exercising Through Your Pregnancy offer evidence on continuing to train during pregnancy. The take-home is that exercising through pregnancy can be a valuable, individualized path rather than a one-size-fits-all dictate.
In short, this perspective challenges the idea that pregnancy automatically means lighter work or reduced capacity. With thoughtful planning, listening to the body, and coaching that respects safety and comfort, many women can maintain meaningful training throughout pregnancy.
