Training during pregnancy. And after.
You don't have to stop. You just have to train the right way. Every exercise matched to your trimester, a gentle comeback after birth, coached by someone with a pre-/postnatal certification.
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Movement does you good when it's dosed right.
The reflex to “just do nothing at all” is stubborn. It's well-meant, but rarely the best advice. Current guidelines clearly support moderate exercise in a normally progressing pregnancy, and after birth, controlled build-up helps you find your balance again faster.
What it takes: someone who adapts the load to your trimester, your history, and how you feel that day. That's exactly what we do — no more, no less.
Three cornerstones for safe training.
01Certified coach
Prenatal and postnatal certification. Specifically trained in which movements make sense in which trimester, and what to watch for when returning after birth.
02Scaling per trimester
What still runs almost normally in the first trimester looks different in the third. No prone positions, no jumps, load dosed: we adapt every exercise cleanly.
03Postnatal comeback
No rushing it after birth. We check whether your abdominal muscles have separated (diastasis recti), slowly build the deep core and pelvic floor, and only then step back up to higher loads.
Guidance, not a rigid list.
Works (with a coach alongside): squats at moderate load, deadlifts with adapted technique, rowing movements, walking, mobility, light strength work for the back and pelvic floor.
Limited: jumps and impacts, ab work lying on your back, high heart-rate zones, anything that puts pressure on the belly.
On hold: competition loads, contact sport, prone positions, breath-holding (Valsalva). In the third trimester, additionally any exercises with a risk of falling.
This breakdown is guidance, not a training plan. What specifically works for you, we clarify in the intro call, together with the input from your doctor or midwife.
1:1 first, then back into the group.
For the first few weeks we recommend 1:1 sessions. Your coach can adapt every exercise individually, and you build a feel for what's right for your body at the moment. Once that's in place, the switch into the regular classes (with an adapted program) is possible.
Postnatal works similarly: the comeback starts 1:1, with a diastasis-recti check and a pelvic-floor focus. Once the foundation is there, we move into the open classes and increase the load with good judgment.
Common questions.
Do I have to talk to my doctor or midwife first?
Yes. What we write here is not medical advice. Clearance to train during pregnancy comes from your doctor or midwife. We then carry it out safely.
What happens at the intro call?
A calm intro call at the box. You tell us how far along you are, what you've done so far, and what your doctor or midwife says about it. We see how you're moving right now and plan the first training phase.
Does this work without any prior experience?
Yes. Even if you barely trained before pregnancy, moderate movement with someone alongside you makes sense. We start accordingly low-key: walking, mobility, simple strength exercises.
When can I start again after birth?
Classically after a postpartum recovery course and medical clearance, usually 8–12 weeks after a normal birth, correspondingly later after a C-section. We then start with a diastasis-recti check and a gentle build-up, no jumping straight into the classes.
Does this cost more than a normal trial session?
The intro call is free. After that, most people first book 1:1 sessions and later switch into the regular classes. The costs are the normal Personal Training and membership prices. Details in the intro call.
Let's plan your pregnancy training.
Tell us your current situation (which trimester, or birth about X weeks ago) and a sentence or two about your training background. We get back to you within 1–2 business days with a proposal for the intro call.
- Free
- Confidential
- No obligation
This content does not replace medical advice. Talk to your doctor or midwife before starting or returning to training.