If you’ve recently peed on a stick, saw those two pink lines, and immediately Googled “is it safe to work out while pregnant?” – this one’s for you.
I had a conversation with a client yesterday that felt too important not to share. She’s newly pregnant, super excited, but also understandably overwhelmed. She’s a fitness professional and business owner whose job requires her to physically participate in workouts often. Cue the flood of questions:
- What’s actually safe for me now?
- Am I going to hurt my baby if I keep training?
- Do I have to give up running?
- Should I stop lifting heavy?
- Wait… can I even hang from a pull-up bar anymore?!
- Am I allowed to twist?
And you know what? She’s not alone. So many people still carry outdated, fear-based fitness advice about pregnancy.
Let’s Set the Record Straight.
There’s a ton of old-school, unhelpful myths still floating around, like:
- Keep your heart rate under 150 bpm (hi, it’s not 1987).
- No running.
- No lifting over 20 pounds (as if your toddler or grocery bags got that memo).
- No rotation.
- Don’t hang from a pull-up bar.
- Avoid exertion altogether and basically bubble-wrap yourself until delivery.
I call BS.
Here is what actually matters!
Your body is wildly capable. Pregnancy isn’t a disease, and it sure as hell isn’t a reason to stop moving. In fact – staying active is one of the best things you can do for yourself and your baby. If your pregnancy is uncomplicated, there is no reason to complicate it.
What’s important is learning how to:
- Listen to your body’s signals: Pain, dizziness, bleeding, and excessive shortness of breath are your no-go signs.
- Work with a provider who actually knows pregnancy fitness (because sadly, not all do).
- Advocate for yourself when outdated advice comes your way.
- Adjust movements, not avoid them. Modify based on comfort, not fear.
Why Strength Matters (Spoiler: It’s Not Just About Pregnancy)
Pregnancy and childbirth are physically demanding. And spoiler alert — so is postpartum life. You need:
- A strong core (yes, you still have one while pregnant — it just works differently).
- Mobile, stable hips.
- Resilient glutes.
- An upper back that won’t quit. (hello, carrying a baby or car seat)
- A cardiovascular system that can handle the work.
We don’t train just for a smooth pregnancy. We train to set you up for the fourth trimester and beyond — because that’s when your strength, both mental and physical, really matters.
Stop Treating Pregnant People Like They’re Fragile
The narrative that pregnant people should be fragile, avoid exertion, and just “wait it out” is tired. You are capable, strong, and adaptable. Yes — we make adjustments when needed. Yes – we monitor discomfort and respect your body’s cues. But we do not stop moving out of fear.
If You’re Pregnant and Unsure What’s Safe, Start Here:
- Keep moving in ways that feel good.
- Ditch arbitrary heart rate rules. This is outdated.
- Listen to your body, not internet trolls.
- Prioritize strength, mobility, and breath control.
- Work with providers who support your goals.
And most importantly –trust yourself. You were built for this.
If you need a place to start or someone to cut through the noise and guide you through it, I’m here for that. Pregnancy isn’t the end of your strength story. It’s a plot twist you’re more than capable of navigating.
