A 36 WEEK PRENATAL STRENGTH PROGRAM
STRONG IN PREGNANCY
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PREGNANCY
POSTPARTUM
1:1 COACHING
Forget the generic advice like “just listen to your body” or endless lists of do’s and don’ts. Pregnant bodies are strong, adaptable, and absolutely capable of being challenged - with intention - through every trimester.
This isn’t a watered-down version of your workouts - it’s a smart, well-rounded strength program designed by an expert in prenatal fitness. Strong in Pregnancy blends the core principles of progressive strength training with the specific needs of pregnancy, helping you move with purpose, build strength, and prepare for the demands of labor and early motherhood.
You’re frustrated by a long list of “safe/unsafe” exercises or outdated restrictions
You’re spending time modifying a program that wasn’t designed for your pregnant body?
You want to stay strong, prepare for birth, and support a smoother postpartum recovery
Does this sound like you?
JOIN NOW
What If Instead You Could:
FEEL CONFIDENT
Have a program designed with you in mind. Apply practical and applicable approaches to your training that align with your needs and interest.
FEEL EDUCATED
Have a program shows you what you can do. That goes beyond just 'pregnancy safe' exercises and a list of modifications and instead makes you feel strong all while making considerations for your pelvic/core health
FEEL SUPPORTED
Workout knowing that what you are doing in the gym is benefitting you, baby and a smoother postpartum recovery.
Real Results
I GAVE BIRTH TO MY FIRST BABY, AND HAD THE LABOR AND DELIVERY OF MY DREAMS
I wanted to give credit to you and your Strong in Pregnancy program for aiding so much in my unmedicated birth and speedy recovery so far. Every little thing came into play and I experienced the benefits happening in real time
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An all encompassing approach to your prenatal strength training
The basics and fundamentals of a good strength program are still at the heart of the Strong in Pregnancy program- all while adapting to the pregnant body. This program has been developed over years of working hands-on with hundreds of pregnant clients and reflects both the science and real-life demands of training through pregnancy. It’s not just another influencer workout - this is training that respects your body and supports your long term strength.
What the program includes:
36 WEEK STRENGTH PROGRAM
MOBILITY AND RECOVERY
BIRTH PREP MOVEMENT SESSIONS
EXERCISE TUTORIALS
VIDEO DEMONSTRATIONS
IN-APP MESSENGER
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TRIMESTERS
ALL TRIMESTERS
2ND & 3RD
3RD ONLY
This program starts from week 5 of pregnancy and takes you through all the way to through to week 41. It includes 4 workout options per week (over 70 workouts) that progress you through each trimester, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep.
WEEKS
36
Weekly Schedule
Upper Body
Lower Body
Full Body
Glutes & Pelvic Stability
SKILL LEVEL
All levels
GYM OR HOME
Both
WORKOUT LENGTH
40-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
High/mid anchor points (home)
Squat Rack (optional)
Barbell (optional)
Cable Machine (optional)
Lat Pulldown (optional)
TRX (optional)
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
CHOOSE YOUR PROGRAM
TRY 7 DAYS FREE
TRIMESTERS
ALL TRIMESTERS
2ND & 3RD
3RD ONLY
This program starts from week 13 of pregnancy where (hopefully) you see an increase in energy, and takes you through until week 41. It includes 4 workout options per week that progress you through both trimesters, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep.
WEEKS
24
Weekly Schedule
Upper Body
Lower Body
Full Body
Glutes & Pelvic Stability
SKILL LEVEL
All levels
GYM OR HOME
Both
WORKOUT LENGTH
40-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
High/mid anchor points (home)
Squat Rack (optional)
Barbell (optional)
Cable Machine (optional)
Lat Pulldown (optional)
TRX (optional)
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
CHOOSE YOUR PROGRAM
TRY 7 DAYS FREE
TRIMESTERS
ALL TRIMESTERS
2ND & 3RD
3RD ONLY
This program starts from week 5 of pregnancy and takes you through all the way to through to week 41. It includes 4 workout options per week (over 70 workouts) that progress you through each trimester, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep.
WEEKS
12
Weekly Schedule
Upper Body
Lower Body
Full Body
Glutes & Pelvic Stability
SKILL LEVEL
All levels
GYM OR HOME
Both
WORKOUT LENGTH
30-45 minutes
EQUIPMENT
Dumbbells
Kettlebells
Bench
Box/Step
Long resistance bands
High/mid anchor points (home)
Stability Ball
Squat Rack (optional)
Barbell (optional)
Cable Machine (optional)
Lat Pulldown (optional)
TRX (optional)
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
CHOOSE YOUR PROGRAM
TRY 7 DAYS FREE
PEAK INTO MY DMS
FREQUENTLY
ASKED
QUESTIONS
Don't see your question? Get in touch through our contract page or send me an email. I'd love to help.
What kind of equipment do I need if working out at home?
01
All exercises that use gym equipment or machines come with an exercise swap option. For home programs I recommend having dumbbells (light, moderate and heavy selections), long resistance bands that can be attached to an anchor point or something sturdy, a birth ball/stability ball, a bench/box or step, yoga block and a pilates ball.
How do I know what is safe and when I need to modify?
02
I encourage you to review the education section provided, which includes modifications for exercises based on difficulty and if experiencing pelvic pain and/or any pelvic floor symptoms. Alternatives are provided and if in doubt, you can reach out to me directly in the in app messenger for guidance
Do I still need to see a pelvic floor physical therapist?
03
1000%, yes. As a certified personal training I am not qualified to diagnose or treat pain or symptoms. I can absolutely help you modify and get you stronger, which in turn could help improve symptoms. But the guidance from a pelvic floor physical therapist will allow you to understand your individual needs.
Can I build muscle and strength during pregnancy?
04
Yes, and I encourage it to help with your postpartum recovery. The program still incorporates progressive overload within the first part of the program and begins to gradually scale in the 3rd trimester. Since strength is relative to the individual, I do not provide suggested weights, however the education section provides tools to understand how to listen to your body, what RPE is and how to scale your workouts based on this.
Is birth prep included?
05
Yes. I incorporate mobility and pelvic floor relaxation techniques (downtraining) into every workout in the warm up and cool down protocols. From 34+ weeks, there is slightly more emphasis on birth prep mobility within the workouts, however it's equally important to continue to strength training alongside that. There is also an additional mobility and labor prep section with more targeted workouts you can do alongside the main program
Do I have to do all 4 workouts within the week to do this program?
06
No, you can do as many as you feel like. I recommend splitting it so muscle groups are training equally, for example completing an upper, lower and full body or upper, lower and glutes.
**please note this is a DIY, self paced program (not a follow along) and there are no refunds
