If you’ve been following my pregnancy on IG, you probably know I’ve had a positive and healthy pregnancy experience so far, and I’m incredibly grateful for that. I’ve enjoyed strength training throughout my pregnancy, and recently shared in my stories that I woke up feeling especially strong. I was touched by the many messages from women who appreciated the honesty. At 36 weeks pregnant, I still feel energized, strong, and healthy, and I want to be transparent about that while also honoring that every pregnancy is different.
I also want to acknowledge that being open about feeling well sometimes brings up guilt, because pregnancy looks so different for every person. I’m thinking of all the brave and beautiful mothers-to-be navigating whatever they’re experiencing, and holding space for those challenges as well.
Prepping for a Healthy Pregnancy
During my first trimester there were a few weeks when some of my favorite foods didn’t appeal to me, but overall I’ve been able to maintain most of my regular eating habits. My routine has included a daily smoothie, consistent high-protein dinners, lots of eggs (I explain more about that in this post), and regular snacks to keep my energy up. I also took a close look at supplements and shared a full list of what I’ve been taking in this post.
Nutrition has been a priority, but exercise has been equally important. I completed the GOOD // SWEAT Strength 2.0 Level Up program while pregnant, modifying movements for comfort as needed. Over the past few months I’ve also been working on my own pregnancy workout guide, which will include strength training, Pilates-style sessions, and more. That guide is planned for release in late 2024 and is designed to support safe, effective movement throughout pregnancy.
Why I Recommend Strength Training Before & During Pregnancy
- Positive pregnancy experience. I attribute much of how well I’ve felt to consistent routines—eating well and strength training. Regular exercise supports overall physical health, which in turn helps you carry and deliver your baby more comfortably.
- Maintain lean muscle mass. Pregnancy can lead to muscle loss and leave you feeling weakest when you’re carrying the most weight. Regular weight training helps preserve muscle and functional strength. This doesn’t mean lifting maximal loads—consistent, sensible resistance training is what matters.
- Posture and comfort. Changes in posture and center of gravity are normal during pregnancy. Maintaining muscle, especially in the core and back, has helped me stay comfortable as my belly grows and the baby gets heavier.
- Prevention of pregnancy-related aches. Keeping strength and stability through pregnancy can reduce common discomforts like lower back pain and pelvic pain by improving support for the body.
- Reduced risk of gestational diabetes. Strength training helps regulate blood sugar, which can lower the risk of developing gestational diabetes—an important but often overlooked benefit of regular resistance work.
- Increased energy levels. Strength training boosts energy for many people. My workouts are mostly low impact and strength-focused, which keeps my heart rate at a moderately elevated, sustainable level and helps me maintain steady energy throughout the day without overexertion.
- Weight management. Building and maintaining lean muscle alongside a protein-focused diet supports healthy weight management. Strength training and proper nutrition help stimulate muscle protein synthesis and preserve metabolic health during pregnancy.
- Mental health benefits. Exercise supports mental well-being by reducing stress and anxiety, improving mood, and boosting confidence. The endorphins from movement are a meaningful part of feeling well during pregnancy.
- Postpartum recovery. While postpartum recovery varies for everyone, maintaining strength through pregnancy can make the transition easier. Preserving muscle mass sets a foundation for regaining fitness as you recover and return to your routines.
16 Weeks of Gym-Based Workouts
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My approach to pregnancy has been rooted in balance: nourishing foods, thoughtful supplementation, and consistent, pregnancy-appropriate strength work. If you’re pregnant or preparing for pregnancy, consider what movement and nutrition strategies feel sustainable and supportive for your body—adaptations are normal and expected, and the goal is long-term health for both you and your baby.