I’ve spent most of my adult life in gyms.
I started coaching in 2013, competed in bodybuilding, completed 12 shows across five years, managed fitness teams and now work at BLK BOX, helping design gyms for coaches, athletes and facility owners.
Training has always been part of who I am.
During pregnancy, I didn’t want to lose that. But I also knew it couldn’t look exactly the same.
The biggest shift was simple: I stopped chasing the perfect session.
Some days I could lift well. Some days conditioning felt good. Some days I had to reduce the session, rest more or change the plan completely.
That became the theme of my pregnancy training:
Adapt, don’t stop.
This is my own experience as someone with a long training background. Every pregnancy is different. If you’re pregnant, returning to training or unsure what’s right for you, speak to your midwife, doctor or a qualified pre/postnatal training professional.
What changed most
The biggest changes were:
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I reduced overall session volume
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I stopped using strict rest times
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I took longer between sets when needed
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I split strength and conditioning on lower-energy days
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I lowered weights when it felt right
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I removed anything that felt unstable, uncomfortable or unnecessary
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I judged sessions by how I felt, not what was written down
A good session didn’t have to mean ticking off everything in the programme.
It meant doing what was useful on that day.
First trimester
The first trimester was the most unpredictable.
I often felt lightheaded if I wasn’t eating regularly, so I started bringing snacks to have between sets.
Strength training stayed in, but I had to be more aware of fuelling, rest and energy.
Conditioning still felt comfortable, but I removed gymnastics movements early on. My core didn’t feel stable enough for them, so sit-ups, toes-to-bar and similar movements came out.
The lesson was simple:
Just because I could do something before pregnancy didn’t mean it still belonged in my training.
Second trimester
I felt stronger and more energetic during my second trimester.
This was when I could train a bit harder again, but I still kept the same rule in place: push when it feels good, adapt when it doesn’t.
The fundamentals stayed the same:
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Squat
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Hinge
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Push
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Pull
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Condition
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Move well
The exact movements, loads and structure changed depending on the day.
Third trimester
By the third trimester, recovery had slowed and my resting heart rate was higher.
Sessions became shorter. Intensity came down. I was probably training at around 70–80% of my pre-pregnancy intensity.
I also stopped jumping and plyometrics.
Partly for pelvic floor health. Partly because my centre of gravity had shifted. It just didn’t feel worth the risk.
At this stage, training wasn’t about pushing performance.
It was about staying strong, keeping my body moving, supporting sleep and maintaining a routine.
What I kept in
I kept coming back to the basics:
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Squat variations
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Deadlift and hinge variations
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Push movements
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Pull movements
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Row, bike and ski intervals
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Core and pelvic floor work
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Walking
Rowing, biking and skiing helped me keep up conditioning, support blood flow and reduce swelling, especially later in pregnancy.
Strength work helped me maintain muscle and feel more prepared for labour and early motherhood.
Walking helped with tight hips, lower back discomfort, mood and general movement.
Nothing was complicated. I kept what helped and removed what added unnecessary stress.
Three things I’d prioritise
1. Pelvic floor work
Important for labour preparation and postpartum recovery. If you’re unsure how to do it properly, speak to a pelvic health physio or qualified professional.
2. Walking
Simple, underrated and useful. It keeps you moving, helps reduce stiffness and gives you a way to stay active even when gym sessions need to be shorter.
3. Full-body strength work
Strength work can be really valuable when it’s adapted properly.
That doesn’t mean chasing PBs. It means training with control, choosing sensible movements and adjusting based on how your body feels.
Three myths I’d ignore
“You have to stop strength training completely”
For many people, that isn’t true. Training might need to change, but stopping altogether isn’t automatically necessary.
“Raising your heart rate is dangerous”
I was careful not to overheat or push to exhaustion, but I didn’t treat every increase in breathing or heart rate as a problem.
I used perceived effort, comfort and common sense.
“Lifting heavy is always unsafe”
It depends on the person.
Training history, technique, pregnancy experience and medical guidance all matter.
I avoided maximal loads, sudden jumps in intensity and breath-holding. I adjusted based on what felt appropriate at each stage.
What I’d tell someone training through pregnancy
Don’t expect every session to look perfect.
My advice would be:
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Start with how you feel
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Keep the basics in
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Remove what doesn’t feel right
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Don’t chase your old numbers
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Take longer rests when needed
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Let the session be shorter
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Remember that something is better than nothing
Training during pregnancy doesn’t have to look like your old training to still be worthwhile.