Pre- & Postpartum Training: Cutting Through the Misinformation
Pregnancy and postpartum are some of the most transformative times in a woman’s life—physically, mentally, and emotionally. Yet, when it comes to exercise, everyone suddenly has an opinion.
✔ “You shouldn’t lift weights—you’ll hurt the baby.”
✔ “Just walk and do yoga. Anything else is dangerous.”
✔ “You need to ‘bounce back’ as soon as possible.”
The reality? There’s so much misinformation.
Yes, the body changes dramatically over pre and postpartum, but that doesn’t mean you have to stop training. In fact, staying active is one of the best things you can do—for yourself and your baby. You just need to understand how to adapt your approach through each stage.
Let’s break it all down:
• How your body changes across trimesters (and the 4th trimester!)
• What’s actually safe vs. outdated myths
• The importance of pelvic floor rehab
• Why your core function changes & how to rebuild it
• Training considerations after a miscarriage
1. How Your Body Changes in Pregnancy (and Beyond)
Your body is not the same during pregnancy. Hormones, weight distribution, and even how you breathe shifts to support the baby. Here’s how it changes across trimesters:
First Trimester (Weeks 1-12)
✔ Fatigue and nausea can be brutal, so listen to your body.
✔ Your core and pelvic floor are already adapting to hormonal changes.
✔ Most exercises are still fine, but avoid overheating & excessive exhaustion.
What’s safe?
✔ Strength training, walking, mobility work
✔ Core engagement with breath work
✔ Avoid contact sports & high-impact falls
Second Trimester (Weeks 13-26)
✔ You’ll likely feel more energetic, and strength may even increase.
✔ Your growing belly shifts your center of gravity—balance exercises need adjustment.
✔ Relaxin hormone increases joint laxity, so be mindful of overstretching.
✔ Avoid lying flat on your back for extended periods after 20 weeks.