A Personal Trainer’s Guide to Training Clients During Pregnancy
When it comes to exercise during pregnancy, a thoughtful and tailored approach is key. Every pregnancy is unique, and as a personal trainer, my primary focus is on ensuring the safety and comfort of my clients while helping them maintain their fitness levels and prepare for the demands of motherhood. This guide outlines how I work with pregnant clients to support their health, their baby's development, and their lifestyle needs.
Why Exercise During Pregnancy?
Exercising during pregnancy offers a host of benefits—both physical and emotional. However, misconceptions often make women hesitant to stay active. Properly tailored training can:
Improve physical and mental well-being.
Reduce pregnancy-related discomforts like back pain.
Strengthen the body for labor and postpartum recovery.
Support healthy weight management.
Enhance epigenetics, influencing the baby's long-term health.
By prioritizing individual needs and proper education, we can help pregnant clients reap these benefits safely.
Safety Guidelines by Trimester
Every trimester brings physical changes, which require adjustments to exercise programs.
First Trimester
Focus on establishing a comfortable workout routine.
Avoid high-risk activities like contact sports or intense impact exercises. as well as HITT training
Incorporate gentle strength training, core stabilization, and cardio.
Second Trimester
Be mindful of the growing baby bump—modify exercises like lying on the back to avoid discomfort or reduced blood flow.
Introduce unilateral leg exercises and focus on pelvic floor engagement.
Avoid movements that cause “doming” in the core as the abdominal muscles stretch.
Third Trimester
Adapt workouts for maximum comfort and mobility. Sumo stance and supported exercises can reduce strain.
Focus on breath work, pelvic floor strength, and gentle mobility for labor preparation.
Minimize high-impact or strenuous activities as energy levels and physical capacities may fluctuate more dramatically.
At all stages, I adjust workouts daily based on how the client feels, taking into account factors like sleep quality and energy levels.
Customizing Workout Plans
Every woman’s fitness level pre-pregnancy, health, and pregnancy symptoms dictate how workouts are structured. Customization is at the heart of my approach:
Core Strength: Prioritize core bracing, anti-rotational movements, and exercises like dead bugs and off-set carries to maintain core stability without overworking the abdominal muscles.
Mobility Work: Focus on safe and effective full-range joint movement to strengthen areas preparing for greater flexibility, offering support to hypermobile joints.
Posture Support: Strengthen the upper back to prepare for post-pregnancy demands (like holding a baby!) and combat pregnancy-related changes in posture.
Breathing Techniques: Teach diaphragmatic breathing to strengthen the pelvic floor and promote relaxation and better oxygen flow.
Remember, the goal during pregnancy is maintenance, not progression. It’s about maintaining the client’s current level of fitness and ensuring safe movement patterns.
The Role of Cardio, Strength, and Flexibility
A well-rounded program incorporates:
Cardio: Low-impact activities like walking, swimming, and cycling to enhance stamina and cardiovascular health.
Strength Training: Unilateral leg exercises (until the bump becomes too big), sumo stance movements, and light unconventional lifts (Turkish get-ups, carries) strengthen key muscle groups.
Flexibility and Mobility: Mobility exercises focus on strengthening joints in their end ranges to prevent overstretching. For example, hip mobility work from various angles can reduce discomfort and prepare the pelvis for delivery.
Nutrition Tips for Pregnancy
While I emphasize that clients should consult a dietitian or healthcare provider for advanced guidance, I provide general advice on staying well-nourished:
Eat a balanced diet rich in lean proteins, healthy fats, and plenty of fruits and vegetables. Foods like eggs are especially beneficial for the baby, as they provide essential nutrients like choline, which supports brain development. However, it’s also important to remember that pregnancy can bring changing cravings and food aversions. Adjust your diet to include nutritious options that satisfy these cravings while still supporting the baby’s growth and the mom’s overall health. Finding a balance that works for both is key!
Stay hydrated, particularly when exercising. One client of mine developed an aversion to water, so we’re brainstorming ways to keep her hydrated without relying on sugary sports drinks. We discussed options like drinking peppermint tea or diluting sports drinks with water.
Incorporate nutrient-dense snacks to meet extra caloric needs, focusing on foods high in folate, calcium, and iron for healthy fetal development. Traditional organ meats are also a fantastic way to boost vitamin intake for the baby. One client of mine added 5-10% heart ground into their ground beef for extra nutrition without affecting the taste. Another client satisfied their salt cravings with pickles instead of reaching for chips, offering a healthier alternative while still hitting the spot.
Managing Common Pregnancy Discomforts with Modifications
Pregnancy often brings physical discomforts that require mindful exercise modifications and adjustments to daily routines. Here are some practical approaches:
Lower Back Pain: Strengthen the glutes, core, and upper back with targeted exercises like glute bridges and bird dogs. Avoid movements that may worsen discomfort, such as deep forward bends or heavy lifting.
Pelvic Pain: Relieve discomfort and enhance stability with gentle pelvic floor exercises, such as Kegels, and include hip mobility movements like seated hip openers or side-lying leg lifts.
Heartburn or Shortness of Breath: Opt for upright exercises, such as seated or standing movements, and lower workout intensity to ease breathing and reduce symptoms.
Addressing Sleep Challenges: Sleep disturbances are common during pregnancy, making rest a priority. Encourage naps whenever possible to compensate for poor sleep, as adequate rest is essential for maintaining energy. Plus, catching up on sleep now helps prepare for the sleepless nights ahead with a newborn.
By emphasizing comfort, safety, and self-care, I help my clients stay active, healthy, and well-rested, ensuring they don’t push beyond their limits while navigating this special time.
Pre- and Post-Natal Exercises
Prenatal exercises like breathing drills, pelvic tilts, and gentle yoga can ease labor by improving stamina, flexibility, and core strength. Postpartum recovery focuses on systematically rebuilding core and pelvic floor strength, with a gradual and patient progression as the body heals.
Post-natal recovery is not just about exercise—it’s about balance. With a new baby, sleep is vital, and ensuring time to prepare nutritious meals is just as important. Short "exercise snacks" or mobility drills throughout the day may work better than trying to fit in a structured workout. Over time, we’ll ease back into a consistent routine, focusing on core and hip strength as a foundation.
It’s crucial to avoid rushing into intense workouts. Give yourself time to heal and rebuild. I also strongly recommend working with a pelvic floor physical therapist both during and after pregnancy for additional care and expert guidance.
Regular Check-Ins and Remote Support
Consistent communication is a vital part of my training program. I schedule regular check-ins to track progress, address concerns, and adapt workouts as needed. I also leverage technology to provide remote guidance:
Short online training sessions from home reduce the stress of traveling to a gym.
Regular text or app updates keep the client engaged and supported, even on busy days.
This flexible approach ensures clients can continue focusing on their health despite changing schedules or energy levels.
Final Thoughts
Training pregnant clients is about so much more than exercise—it's about education, empowerment, and creating an environment where clients feel safe, supported, and strong. By focusing on maintenance, mobility, and individual needs, I help my clients stay active while preparing their bodies for labor and motherhood.
If you’re a personal trainer or an expecting mother looking to prioritize health during pregnancy, remember that each body is different. Take it one step at a time, listen to your body, and focus on feeling your best.
Want to learn more? Reach out to discuss tailored training programs for pregnancy!
🎁 Easter Egg Alert! If you’re pregnant or have recently had a baby and could use some support, I’m giving away 2 hours of my time (remote) to help in any way I can. I’ll be offering this to 2 people—first come, first serve! Don’t hesitate to reach out!