Pregnancy Myths and Training: A Personal Trainer’s Guide to Fitness Before, During, and After Baby
If there’s one thing we all love, it’s unsolicited advice during life’s big milestones—especially pregnancy. Suddenly, everyone from your second cousin to your cashier has an opinion about what you should and shouldn’t do. Can you exercise? Can you lift weights? Is eating a third brownie “eating for two,” or just dessert? These myths and half-truths can leave a mom-to-be utterly baffled. That’s where I come in—a personal trainer who treats each client like the unique snowflake they are while keeping fitness practical and, yes, safe.
Here’s the truth about staying active through pregnancy, how to train smartly, and how to ease back into fitness post-baby without losing your sanity along the way.
Common Myths About Pregnancy and Exercise
Here’s the thing about myths—they stick around far past their expiration date like that questionable opened yogurt in the fridge. Time to toss out these false fitness fears and replace them with facts.
Myth 1: Pregnant women shouldn’t exercise.
The Reality: Exercise during pregnancy isn’t just safe—it’s recommended. Moving your body helps with fatigue, improves your mood (thank you, endorphins!), and even prepares your body for labor by improving core stability and overall endurance. Of course, exercise should be tailored to your needs, but staying sedentary out of fear? That’s a hard no.
Myth 2: You can’t lift weights.
The Reality: You’re not going to suddenly “break” because you pick up a dumbbell. Strength training during pregnancy is absolutely safe as long as you’re using proper form, the right weight, and steering clear of exercises that strain your core excessively. Plus, maintaining strength can do wonders for easing postpartum recovery.
Myth 3: All core exercises are off-limits.
The Reality: Core work gets a bad rap during pregnancy, but it’s essential for pelvic stability, preventing discomfort, and even keeping that notorious back pain at bay. That said, crunches aren’t the name of the game; instead, focus on core activation and stability exercises. If an exercise causes doming (where your belly bulges outwards), skip it and try a safer alternative.
Myth 4: You need to eat for two.
The Reality: Ah, the “eat for two” myth. While your nutritional needs increase a little, you’re not suddenly stockpiling calories like a squirrel prepping for winter. Focus on nutrient-dense, balanced meals rather than thinking of pregnancy as an all-you-can-eat buffet.
Training During Pregnancy
Every pregnancy is its own roller coaster, complete with twists, turns, and unexpected loops. Treating each client as the unique individual they are is my mantra, but there are common fitness considerations for every trimester.
First Trimester
For many women, the first trimester feels less like the “glow” everyone raves about and more like an uphill battle against nausea, exhaustion, and a major case of, “Why am I crying at this cereal commercial?” During this phase, I focus on keeping workouts approachable. Think gentle movements, low-impact activities, and consistent mobility work.
Second Trimester
Typically, the second trimester is the sweet spot. Energy often returns (finally!), and fitness routines can include strength training, modified core work, and mobility exercises. However, as the body starts to adapt to a growing belly, we shift to exercises like split stances, sumo stances, or reduced ranges of motion to ensure stability and safety.
Third Trimester
Discomfort is the name of the game in the final stretch, so adjustments are key. We avoid exercises that involve lying flat on your back, as well as any movement that triggers doming. Focus areas include pelvic stability, core activation, and (most importantly) listening to your body’s signals. At this stage, fitness is all about maintenance, not milestones.
Safety Tips for Pregnancy Training
Pregnancy is a time to be proactive about safety. The goal? Stay active without risking your health—or turning your gym session into a high-stakes experiment.
Get clearance from your healthcare provider before starting any exercise routine.
Watch for changes in your body—if something feels off, it’s better to step back.
Avoid overexertion and take breaks as needed. Your body is already working overtime.
Focus on posture and alignment, especially as your center of gravity shifts.
Team up with a pelvic floor specialist to help manage and prep your core and pelvic health during pregnancy.
Fitness is about feeling good and staying healthy—it’s not a competition or a chance to push limits.
Postpartum Training
Once the baby’s here, life becomes a beautiful, chaotic juggling act of feedings, diaper changes, and forgetting which side you nursed on last. Fitness? Now that’s just one more ball in the air. Here’s how to fit it in without the overwhelm.
Slow and Steady Wins the Race
Once you’ve been cleared by your doctor (usually around the 6-8 week mark), start slow. Focus on core activation and gentle strength-building exercises. Pelvic floor health remains a priority, especially if you’re dealing with diastasis recti or other common postpartum concerns.
Tackle the Challenges
Lack of Sleep
Sleep deprivation is the arch-nemesis of energy, but a short workout doesn’t have to feel like moving mountains. Incorporate “exercise snacks” throughout the day—five-minute bursts of movement that fit into your schedule, no matter how unpredictable life feels.
Limited Time
Between feedings, naps, and keeping a tiny human alive, time is precious. Consider workout plans that are quick and efficient or, better yet, include the baby (think baby-wearing squats or stretches nearby while they nap).
Mental Health
Postpartum depression is real, and addressing it requires more than exercise. Sunlight, good nutrition, emotional support, and professional help if needed are all important pieces of the puzzle. Remember, self-care isn’t selfish—it’s essential.
Your Unique Style
Here’s the thing—I may be a personal trainer, but I’m a human first. My philosophy is all about meeting clients where they are, adapting to their needs, and keeping things reasonable. Some days, that might mean thrilling victories in the gym. Other days? It’s about doing a mobility workout on the living room floor while the baby naps. Realistic goals and a human-centered approach go a long way toward building sustainable habits.
Conclusion
Pregnancy and parenthood are a wild ride, full of surprises and curve balls. But staying active along the way can make a world of difference for both physical and mental health. Whether you’re tackling trimester-specific challenges or sneaking in postpartum exercise between diaper changes, fitness is about finding what works for you.
And remember—you don’t have to go it alone. Get guidance, enlist a trainer, and lean into the support of health professionals when you need it. Because when it comes to pregnancy and fitness, it’s not about being perfect—it’s about being healthy, happy, and prepared for the incredible adventure ahead.