Staying Strong During Pregnancy: My Thoughts as a Trainer and a Coach

As a trainer, I’ve worked with a lot of women through all stages of life—but helping women stay active and confident during pregnancy is something truly special. Pregnancy is an incredible journey. Your body is changing, adapting, and doing something absolutely amazing—and keeping movement a part of that journey can make a huge difference in how you feel, both physically and mentally.

Movement Is Still Your Friend

One of the biggest misconceptions out there is that you should “take it easy” and stop working out when you’re pregnant. But the truth is, your body still benefits from movement—it just needs a more intentional approach.

Light strength training, walking, mobility work, and breathing exercises can help you feel stronger and more energized throughout pregnancy. It’s not about pushing your limits—it’s about supporting your body through the changes it’s going through.

It Helps You Feel Like You

Pregnancy can sometimes make you feel like you’ve lost a bit of control over your body—and that’s totally normal. Staying active gives you a sense of ownership again. You’re doing something positive for yourself and your baby, and that can have a huge impact on your mood, confidence, and energy levels.

I’ve seen so many women light up after a simple workout—saying things like, “I actually feel like myself again.” That’s what it’s about.

Small Moves Make a Big Difference

You don’t have to be lifting heavy weights or running miles to make progress.Gentle, consistent movement—like prenatal strength exercises, stretching, or even a short walk—can:

• Reduce back pain and stiffness

• Help with posture as your body shifts

• Improve sleep

• Boost circulation and energy

  
  

Some days will feel great, and others… not so much. That’s okay. The goal isn’t perfection—it’s consistency and self-care.

Listen to Your Body

If there’s one thing I tell every pregnant client, it’s this: your body knows best. If something doesn’t feel right, stop. Adjust. Rest. You’re not losing progress—you’re doing exactly what your body needs.

Pregnancy training is not about “bouncing back.” It’s about staying strong through the process and preparing your body for what’s next.

My Final Thoughts

If you’re expecting and wondering whether you should keep working out, my advice is: yes—but do it safely, with guidance, and with grace for yourself.

You don’t need to train like you did before pregnancy. You just need to move in ways that make you feel good, supported, and strong. Trust me—your future self (and your baby) will thank you for it.