A well-designed strength program isn’t about cramming in as many exercises as possible — it’s about choosing the right ones, in the right order, with the right intent.

Whether you’re training for general strength or designing a prenatal program, the foundations of good programming still apply: focus on movement quality, progressive challenge, and recovery. You don’t need to overhaul your training or try to reinvent the wheel just because you’re pregnant. You do, however, need to bring more intention to how you train and what you emphasize during this season.

In pregnancy, your body is undergoing major physiological shifts — changes in posture, breath mechanics, joint mobility, and pressure regulation. Strength training can help support those shifts by building a more responsive, adaptable system — one that improves daily movement, reduces common discomforts, and sets the stage for a smoother postpartum recovery.

Let’s break down the structure of a good program, step by step:

1. Exercise Selection: Less But Better

One of the most common mistakes in programming? Doing too much. You don’t need 10+ different exercises per workout — especially not in a prenatal phase where energy, recovery, and joint stability are shifting.

A good rule of thumb:
1–2 compound strength movements
1–3 secondary or accessory lifts
1–2 isolation or “supporting” drills (e.g. higher rep lighter strength, breathwork, mobility, core)

Think in terms of movement patterns, not just muscles: Squat, hinge, push, pull, carry, rotation, core. In pregnancy, it’s especially important to include adductors, glutes, posterior chain, and deep core coordination — all of which support pelvic stability, pressure management, and long-term function.

Here are a few common red flags to look for:

🚩 Too many exercises targeting the same pattern: If your workout stacks 3 squat variations, 2 glute bridges, and a set of lunges back-to-back… your muscles and nervous system may burn out before they actually adapt. Instead, pick 1-2 variations per pattern and spread them across the week. This creates more movement variety, keeps joints happier and allows for a smoother recovery.

🚩 Chasing fatigue instead of strength: A workout that leaves you exhausted every time isn’t automatically effective. In pregnancy, the goal is to build capacity, not depletion. You should leave your sessions feeling challenged, but not wiped out.

2. Exercise Order: Strength Comes First

The order of your workout matters. A smart program should match your energy curve and neurological demand — meaning the most demanding lifts happen when you’re freshest. Here’s a sample structure:

• Prep: Start with breathwork and mobility to improve alignment and connect your core and pelvis.This is also a great time for low-volume plyometrics (pogos, slams, jumps) if appropriate. In the second or third trimester, these aren’t about height or speed — they’re about reinforcing responsiveness and teaching your body how to load and unload pressure dynamically.
• Compound Movement(s): These are your heaviest, most demanding lifts (e.g. squats, deadlift, bench press, hip thrust). Keep reps lower (3–6) and rest longer to build strength without burnout.
• Secondary/Accessory Work: Think unilateral or stability-based lifts (e.g. step-ups, rows, landmine presses). These help address imbalances and promote joint stability — both key in pregnancy.
• Isolation/Core/Support: End with lighter core drills, mobility work, or targeted muscle activation. This might be where you include cable kickbacks, side lying leg lifts, tricep extensions, bicep curls etc.
• Optional Conditioning or Finisher: If you have the energy and recovery capacity, finish with light aerobic work or circuits that reinforce movement patterns under light fatigue (e.g. incline walk, sled push, light med ball/kettlebell work).

Here are some common red flags:

🚩 No thought behind exercise order: Jumping into isolation work before your compound lifts? Starting with high reps before strength work? That sets you up for fatigue and compensation — especially when your nervous system is already adapting to pregnancy-related changes.

Instead:
Front-load the most neurologically demanding exercises (like squats or hinges), then taper toward lighter or more isolated work. Think of it like a meal:

• Strength first = protein
• Accessory lifts = sides
• Core, breath, mobility = seasoning and digestion

🚩 Random or trend based add-ons: Scrolling Instagram or TikTok for “new” moves might feel fun, but sprinkling in 8 different variations every workout doesn’t make it better. If every set looks different or overly complex, your body never gets the repetition it needs to actually adapt and get stronger.

Instead:
Keep your core movement patterns consistent and progress them over time. Add variation through tempo, range of motion, load, or position — not just novelty. (Side note: novelty isn’t bad — in fact, it can help keep training exciting — but the fundamentals should always be the backbone of your program.)

🚩 Ignoring the core system: Prenatal programming isn’t just about abs — it’s about how the ribs, pelvis, diaphragm, and pelvic floor coordinate under load. Skipping breathwork, mobility, or adductor-focused drills can mean missed opportunities for core connection.

3. Reps and Sets: Align With the Goal

Instead of defaulting to “3 sets of 10,” choose rep ranges that reflect the goal of each movement — while also respecting the physiological demands of pregnancy:

Compound Movements

• Goal: Build or maintain strength
• Structure: 3–6 reps x 3–4 sets
• Examples: barbell/goblet squat, trap bar deadlift, bench, hip thrust
• Lower reps allow you to move heavier loads with more focus and control — without reaching failure or fatiguing your system too early.

Accessory/Unilateral Movements

• Goal: Support strength and stability
• Structure: 6–12 reps x 2–4 sets
• Examples: Step-ups, single-arm rows, split squats
• Moderate reps help build joint control and pelvic balance, which becomes increasingly important as your center of mass shifts.

Isolation/Stability/Core

• Goal: Support endurance, connection, coordination
• Structure: 10–15+ reps x 2–3 sets
• Examples: Banded glute kickbacks, clamshells, Pallof press, tricep/bicep isolation
• Lighter loads here allow you to focus on form, breath, and core connection which directly support your pelvic health.

And remember — in pregnancy, effort trumps ego. Use RPE (rate of perceived exertion) to guide intensity based on your current energy levels and capacity. A weight that feels like a 6–8/10 effort on a good day may feel like a 4–5/10 another day — and that’s normal. Let your energy, breath, and recovery lead the way.

Here are some common red flags:

🚩 Every rep scheme is the same: If your workout is 3×10 across the board, you’re missing the opportunity to challenge strength, endurance, and tissue resilience across different intensities. Instead:

• Start with low-rep strength work(3–6 reps)
• Transition to moderate-rep accessory lifts (6–12 reps)
• Finish with higher-rep stabilization or isolation work (12–15+)

Each rep range challenges your system differently — and when paired with smart movement selection, that’s where the real progress (and pelvic support) happens.

4. Prep, Tempo, Intensity, and Rest

A well-structured program isn’t just about what you do, but how you do it. The right preparation, tempo, intensity, and rest can make the difference between a workout that builds resilience and one that leaves you depleted.

Prep: Set the stage with movements that improve breath mechanics, spinal alignment, and joint mobility. This helps connect your core and pelvis before you load up. Great prenatal prep includes:

• 90/90 breathing
• Cat-cow or thread the needle
• Glute bridge with adductor squeeze
• Rib smash with reach

Adding in controlled, low-level plyometric work helps maintain tendon health and loading responsiveness, especially useful if you plan to return to running postpartum or for bone/joint health as you age. As pregnancy progresses, this may feel less accessible for some, and that’s totally individual.

Tempo: Manipulating tempo (e.g. 3-second eccentric or a pause at the bottom) increases time under tension, reinforces control, and reduces joint stress — which is especially helpful as relaxin levels increase in pregnancy. Try:

• 3–1–1 tempo squat = 3 sec down, 1 sec pause, 1 sec up
• 2 sec hold at top of hip thrust to reinforce glute engagement

Intensity: In pregnancy, intensity can come from slower tempo, pauses, longer isometrics, or volume — not just load (you don’t have to max out to get stronger). The goal is to challenge the system within sustainable limits.

Older advice often suggested not exceeding RPE 7 (or a “moderate” effort) during the 3^rd trimester. But current evidence doesn’t support this blanket rule. You can PR, lift heavy, and even get stronger during pregnancy. What matters more than gestational age is your individual recovery, energy, coordination, and how your body responds to training.

In fact, rigid guidelines based solely on trimester or week can be more harmful than helpful — they strip away autonomy and ignore the wide spectrum of what’s normal and safe. A smarter approach is to let RPE guide you day-to-day, adjusting based on how you feel, not just how far along you are.

Rest: Don’t skip rest. Rest 60–90 seconds (or more) between strength sets, and adjust based on your breath recovery and energy levels. In later trimesters, you may need more rest as your cardiovascular load increases. You may also find you need to rest between sides on single arm/leg movements.

Here are some common red flags:

🚩 Training by gestational week instead of readiness: Gestational week can be helpful context for understanding what’s happening in your body — changes in posture, joint laxity, energy, or breathing mechanics often shift as pregnancy progresses. But it doesn’t dictate your training. Relying on a one-size-fits-all rule like “don’t lift heavy after 30 weeks” misses the bigger picture. Pregnancy is not a uniform experience. Some lifters may thrive with heavier loads late into the third trimester, while others may need to adjust much earlier.

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What to Prioritize in a Prenatal Strength Program

You’ve seen how exercise selection, order, reps, tempo, and intensity all shape the way you train during pregnancy. The next step is knowing what to put at the center of your program.

Pregnancy isn’t a time to “go light” on strength — it’s a time to train smarter. You’re not just working out for today, but laying the foundation for how your body will move, stabilize, and recover months down the line. A strong, responsive system means better posture, fewer discomforts, and a smoother postpartum transition.

Here’s what to emphasize in your prenatal strength sessions:

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Glute Strength: The Anchor of Pelvic Support

Your glutes are the foundation of pelvic control, hip stability, and pressure management — all of which become especially important as your pelvis and spine adapt to the growing demands of pregnancy. When the glutes are underactive or not well-trained, other areas often pick up the slack, like the low back or pelvic floor. This compensation can show up as SI joint pain, low back discomfort and difficulty stabilizing during walking or stairs.

Training your glutes during pregnancy helps create a strong support system for your pelvis, which in turn allows for better alignment, smoother gait patterns, and more efficient force transfer through the whole body. It also reduces unnecessary tension in the hamstrings and keeps the hips moving well.

A few staples to emphasize include:

• Bridges or hip thrusts with a pause to reinforce glute engagement
• RDLs with dumbbells or kettlebells to connect glutes and hamstrings
• Split-stance work like lunges or single-leg RDLs for coordination and balance

Rather than overloading with volume, focus on quality contractions, tempo, and positioning. That’s where the real benefit comes from — building a system that supports you both now and in the postpartum transition.

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Posterior Chain: Balance the Forward Load

As pregnancy progresses, your center of mass naturally shifts forward. Without a strong back body to counter this, it’s easy to collapse into poor posture or rely too heavily on your lumbar spine for support. This is where the posterior chain — glutes, hamstrings, lats, and mid-back — becomes essential.

A strong posterior chain doesn’t just hold you upright. It also reinforces your core system by helping the ribs and pelvis stay stacked, opening the back rib cage for better breath mechanics, and supporting how your diaphragm and pelvic floor work together. When these muscles are strong and coordinated, you create a system that can manage pressure more effectively and reduce common discomforts like back pain or rib flare.

Some effective ways to train the posterior chain include:

• Deadlift variations to build total back-side strength
• Hamstring curls with sliders, a ball, or a machine for focused posterior support
• Rowing or pulldown variations to connect lats and mid-back into core engagement

Rather than thinking of your back body as “just support,” view it as an active partner in your core. Training these muscles helps you stay upright, stable, and better connected — both during pregnancy and as you return to higher-level strength or impact work postpartum.

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Adductor Strength: The Forgotten Core Player

The adductors are often overlooked in strength training, but during pregnancy they become one of the most important muscles to keep strong and connected. While most people think of them simply as the muscles that pull the legs together, they actually play a far bigger role: supporting pelvic stability, coordinating with the pelvic floor, and helping you control movement in the frontal plane.

Because of their deep fascial connection to the pelvic floor and core, the adductors also influence pressure regulation. When they’re strong and responsive, your whole system can better manage load — reducing unnecessary tension in the pelvic floor, improving single-leg balance, and lowering the risk of pubic symphysis discomfort.

Some effective ways to target the adductors include:

• Squeezes using a block, ball, or foam roller for core connection
• Side-lying adductor lifts to train strength in isolation
• Lateral lunges with added band or plate pull for integrated stability
• Copenhagen planks for a progressive challenge

In the second and third trimesters, even low-load adductor activation paired with breathwork can make a huge difference. The goal isn’t maximal strength — it’s keeping these muscles coordinated and connected so they can continue to support your pelvis and core throughout pregnancy and beyond. especially 2nd and 3rd trimester, low-load adductor activation with breath can go a long way.

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Pelvic Stability: Train for Control, Not Just Strength

As your belly grows and your center of gravity shifts, your body works harder to stay balanced — especially during everyday asymmetrical movements like walking, climbing stairs, or simply getting out of bed. This is where unilateral and offset training comes in. These movements don’t just build strength; they challenge your ability to stabilize under load while coordinating the core, hips, and feet as one system.

Focusing on pelvic stability can reduce compensations like hip shifting or the familiar “waddle,” while also strengthening the muscles that support the SI joint and pubic symphysis. Just as importantly, it gives your pelvis more movement options — something that can improve efficiency and comfort both during pregnancy and in birth mechanics.

A few staples to include are:

• Split squats or step-ups for single-leg strength
• Offset carries or front rack marches to challenge balance under load
• B-stance RDLs and lateral step-downs for hip control
• Side planks with adductor bias to connect core and pelvis

These drills are most effective when paired with posture and breath cues: think ribs stacked over pelvis, exhale on exertion, and control through the full range of motion. Done consistently, pelvic stability work trains not just strength but resilience — helping you move with more confidence throughout pregnancy and into postpartum recovery.

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Deep Core Coordination: More Than Just “Ab Work”

When most people think of core training, they picture crunches or planks. But the true foundation of core work isn’t about isolated ab strength — it’s about coordination between the diaphragm, pelvic floor, deep abdominal wall, and surrounding muscles like the glutes and adductors. This system is what manages pressure, supports the spine and pelvis, and adapts to the demands of a growing belly.

When deep core coordination is lacking, the body often compensates with strategies like rib flare, upper ab gripping, or excessive pelvic floor tension. Over time, these patterns can lead to discomfort, coning or doming, or difficulty generating strength where you need it most.

Effective deep core training focuses on timing, breath, and integration, not just load. Some go-to drills include:

• 90/90 breathing with adductor squeeze for rib-pelvis alignment
• Dead bug or 90/90 leg lowers with light core activation (may become less accessible as pregnancy progresses)
• Tall kneeling anti-rotation or Pallof press for coordination under resistance
• Glute bridge with banded pulldown to integrate core, lats, and pelvis

The goal here isn’t to build “six-pack abs” — it’s to train a core that can adapt, expand, and generate force in sync with the rest of your body. This coordination lays the groundwork for smoother pregnancy movement, more efficient labor mechanics, and a stronger return to strength postpartum.

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Pelvic Floor Down Training: Beyond Just Kegels

When it comes to the pelvic floor, most conversations focus on strengthening. But what’s often overlooked — and just as important — is the ability to fully release. The pelvic floor works best when it can move through its entire range of motion: contracting, relaxing, and lengthening in coordination with breath and movement.

This is where down training comes in. It’s not about passively “letting go,” but actively practicing release and awareness during movement. Learning how to relax helps prepare the pelvic floor for birth, supports better coordination with the core, and reduces tension-related symptoms like pain, urgency, or a constant sense of tightness. It can also help release guarding patterns that develop from stress or fear.

Some effective ways to practice down training include:

• Deep bodyweight squats with focus on inhaling and relaxing the pelvic floor
• Adductor rockbacks with thoracic rotation to integrate breath, hips, and spine
• 90/90 breathing drills with emphasis on posterior rib expansion
• Supported hip hinges performed slowly with long breath cycles
• Cat-cow or thread-the-needle synced to breath for gentle mobility and release

Down training is about creating space and flexibility in a system that’s often taught only to contract. By practicing both contraction and relaxation, you train a pelvic floor that can adapt, support, and respond to the demands of pregnancy, birth, and recovery.

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Final Thoughts

A smart strength program is about giving your body the right stimulus to adapt, grow stronger, and move with purpose. During pregnancy, that means your training should feel intentional, adaptable, and supportive.

You’re not just “working out.” You’re reinforcing the systems that help you move with ease, carry with strength, push with power, and recover with confidence.Every rep you practice with quality and connection builds a foundation you’ll carry into postpartum and beyond. So keep it simple, keep it smart: squat, hinge, push, pull, carry, and breathe. Done well, done consistently, those basics will take you further than any flashy routine ever could. Trust the process, listen to your body, and know that strength now is an investment in your future self.

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Ready to train with strength and confidence through every trimester?
Join the Strong in Pregnancy program — a full-body, scalable strength training plan built to support you from bump to birth.

• Safe, intentional workouts designed for every stage of pregnancy
• Core + pelvic floor integration to keep you connected and supported
• Expert guidance every step of the way so you can feel confident in your training

Click here to join the program today and start building strength that carries you through pregnancy, birth and beyond.