Training through pregnancy
With your doctor's clearance, staying active through pregnancy supports energy, posture, sleep and recovery. We adapt as you progress, reducing intensity, avoiding positions that aren't comfortable, and focusing on the muscles that carry you through pregnancy and labour. We never push through pain or dizziness.
| Trimester | Focus | Adapt or avoid |
|---|---|---|
| First (1-12 wks) | Maintain gentle-to-moderate activity, manage fatigue and nausea | Don't push through exhaustion; avoid overheating |
| Second (13-27 wks) | Often the most comfortable, steady strength and low-impact cardio | Stop prolonged flat-on-back work; watch balance |
| Third (28-40 wks) | Comfort, posture, breathing and gentle strength for birth and recovery | Lower intensity; avoid fall-risk and balance-heavy moves |
For the full breakdown, including warning signs that mean stop and call your provider, see our safe exercise by trimester guide.
Rebuilding after birth
After your post-natal check and clearance (often around six weeks, later for a caesarean), we rebuild gradually, starting with breathing, core and pelvic-floor work before loading. If you're managing diastasis recti or pelvic-floor weakness, we coach around it carefully and can coordinate with your physiotherapist.
- Breathing and deep-core reconnection first
- Pelvic-floor aware progressions
- Gentle strength rebuild, then gradual loading
- Sessions that fit a newborn's nap schedule
A female trainer, if you prefer
Many mums prefer a female coach for this season. Just ask and we'll match you with one. See our women-only training page for more.