Training Through Pregnancy – Safely and Simply
What You Can Do and How to Do It Safely
Pregnancy is a big change — not just physically, but emotionally too. And if you’re someone who enjoys staying active, you might wonder: can I keep training? Should I? And how much is too much?
The good news is, you absolutely can train during pregnancy. In fact, it can help you feel more energised, reduce aches and pains, improve sleep, and prepare your body for birth. The key is knowing how to adapt your training to support your body — rather than push against it.
Here’s a simple, honest guide to prenatal fitness: what to focus on, what to skip, and how to feel strong in every trimester.
Focus on function, not performance
This isn’t the time to hit personal bests — and that’s okay. The goal during pregnancy is to support your body, build gentle strength, and move in ways that feel good. Think: posture, balance, breathing, and full-body movement that keeps you mobile and stable.
Some favourites I use with clients:
Bodyweight squats
Supported lunges
Band rows or TRX pulls
Glute bridges
Resistance band pushes or standing wall presses
All of these exercises can be modified to suit different trimesters, and they support the muscles that matter most during pregnancy — especially around the hips, back, and core.
Adapt as you go
Your body will change every few weeks. As your baby grows, your centre of gravity shifts, your joints become looser, and your core muscles stretch to make space. It’s normal to feel different even from one day to the next.
That’s why training during pregnancy is all about listening to your body and adjusting. If you feel wobbly, slow it down. If something doesn’t feel right, skip it. Movement should feel supportive, not stressful.
What to avoid
There’s no one-size-fits-all rule, but here are a few general things to steer clear of:
Lying flat on your back after the first trimester
High-impact jumping or twisting movements
Core exercises like crunches or sit-ups
Holding your breath during effort (known as the Valsalva manoeuvre)
Anything that causes coning or doming through the midsection
You don’t need to be fearful, just aware. The goal is to protect your spine, core, and pelvic floor while staying active and mobile.
Your mindset matters
Pregnancy is full of opinions, especially online. But the truth is, every pregnancy is different, and you don’t need to train a certain way to keep up. Some days you’ll feel strong. Other days you’ll want to rest. That’s normal — and valid.
There’s no perfect workout plan. What matters is moving with care, consistency, and intention.
Conclusion
Training during pregnancy doesn’t have to be complicated. With a few smart adjustments and the right support, you can stay active, strong, and confident throughout all three trimesters.
If you want guidance or reassurance, I’m here to help — whether that’s building a safe training plan or just helping you feel more at ease with movement during this time.
