A note on this guide
All information in this guide is based on published medical research and guidelines from the American College of Obstetricians and Gynecologists (ACOG), the National Institutes of Health (NIH), and peer-reviewed journals. Sources are linked throughout.
This guide is for general educational purposes only and does not replace personalised medical advice from your OB, midwife, or healthcare provider.
Always consult your doctor before making any changes to your exercise, nutrition, or supplement routine during pregnancy or postpartum.
By continuing you acknowledge that this is educational content only and not a substitute for medical advice.
You are growing a human. That is the most powerful thing a body can do. This program keeps you strong through every single week of it. Built For Two. 🤍
How to use this guide
This page is your educational resource — the why behind everything you are doing in the movewell app. Read your phase, understand what your body is going through, and show up to your workouts with intention.
Your actual training sessions are inside the app. This page gives you the knowledge to make every single one of them count.
Your program
Why strength training changes everything
Most people think pregnancy is a time to slow down and stop training. The research says the opposite. Strength training through conception, pregnancy, and postpartum is one of the most powerful things you can do for your body and your baby.
It is not about aesthetics. It is about function. Preparing your body for one of the most physically demanding experiences of your life, and recovering from it stronger than before.
The days you do not feel like showing up are often the days it matters most. Showing up is always the right answer.
Your body is preparing for one of the biggest events of your life
Whether you have just started trying or have been on this journey for a while, your body is in active preparation. Hormones are shifting, your cycle is being monitored, and your body needs to be as strong and resilient as possible before conception. This is not a waiting phase. This is a training phase.
- Train with intensity — this is your strongest phase, use it
- Focus on compound movements that build full body strength
- Exhale on exertion — always
- If doing IVF or medicated cycles, check with your doctor about modifications during stimulation
- Avoid extreme calorie restriction — your body needs fuel to reproduce
More is happening than you can see
Your body is working harder than it ever has. Blood volume is increasing, your heart is working overtime, progesterone is surging causing extreme fatigue, and your organs are already beginning to shift. Nausea, exhaustion, and food aversions are real physiological symptoms — not excuses. Your body is doing extraordinary things.
- Intensity stays moderate — you should always be able to hold a conversation
- Breathe out on every single rep to protect your core and pelvic floor
- If you feel too sick or exhausted, cut the session in half or go for a walk
- Rest 90 seconds to 2 minutes between every set — this is not optional
- The goal this trimester is consistency not intensity
The honeymoon phase — but your body needs more support than ever
For most women T2 brings energy back and the bump starts to show. But this is also when the physical demands increase significantly. Your blood volume has increased by up to 50 percent. The hormone relaxin is loosening your ligaments and joints. Your center of gravity is shifting. Your body needs intentional strength training now more than ever to keep up.
- No lying flat on your back after 16 weeks — swap to incline, seated, or standing
- Widen your stance on squats as your belly grows
- No crunches or sit-ups — check every core movement for doming or coning
- Pelvic floor work is now part of every session — exhale on every rep
- This is your strongest trimester — use it but stay smart
Your body is preparing for labor — and training helps
Baby is getting bigger fast. Your organs have been displaced, your diaphragm is compressed, your pelvis is under constant pressure, and your sleep is suffering. Everything feels harder. But women who continue light to moderate training in T3 report better outcomes during labor and faster postpartum recovery. Gentle and consistent is your power move right now.
- Everything is seated or supported — balance is compromised
- Reduce load significantly — quality over intensity always
- If you feel pelvic pressure, leaking, or any discomfort, stop and modify
- Breathing and pelvic floor work are the priority every session
- Walking is one of the best things you can do — 10k steps if possible
Your body just did something extraordinary — now we rebuild it right
Whether you had a vaginal birth or a C-section, your body has been through a major physical event. Your abdominal muscles may be separated. Your pelvic floor has been under enormous stress. Your hormones are shifting dramatically. And you are doing all of this on broken sleep while keeping a tiny human alive. We do not bounce back. We rebuild forward.
- No training until you have written OB clearance — no exceptions
- Start with the foundation phase — breath and pelvic floor before everything
- Check for Diastasis Recti before any core loading
- If you feel leaking, pressure, or pain during any exercise, stop and adjust
- No running or jumping until pelvic floor is fully functional — zero leaking
- Your timeline is your own — compare yourself to no one
- Vaginal bleeding or increased discharge during exercise
- Chest pain or difficulty breathing
- Calf pain or swelling
- Severe headache or vision changes
- Significant pelvic pain or pressure
- Dizziness, fainting, or feeling unwell
We do not count macros in this program. Pregnancy is not the time to obsess over numbers. We focus on eating enough, eating well, and nourishing both you and your baby.
All nutrition information below is based on guidelines from ACOG and peer-reviewed research. Your OB or a registered dietitian provides guidance specific to your individual needs. ACOG Nutrition During Pregnancy →
Nourish your fertility
Avoid restrictive dieting — your body needs adequate calories and nutrients to support reproductive function. Focus on whole foods, healthy fats, folate, and iron. Start prenatal vitamins before conception if possible.
Focus on getting food in
Nausea and food aversions can make eating feel impossible. Do not stress about eating perfectly right now. Focus on what you can tolerate, stay hydrated, and keep your prenatal vitamin consistent. Small frequent meals often work better than three big ones.
Increase protein and iron
Recommended protein intake during pregnancy is approximately 60g per day — an increase from the non-pregnant recommendation. Iron rich foods become important as your blood volume expands significantly. Stay extra hydrated on training days.
Eat for energy and comfort
Baby is taking up more space so large meals may feel uncomfortable. Smaller more frequent meals work best. Keep protein high, stay on top of calcium for bone development, and do not skip carbohydrates — ACOG recommends additional calories in the second and third trimester to support baby's growth.
Eat more, not less
This is not the time to restrict. Your body is healing, potentially breastfeeding, and running on less sleep than ever. The pressure to lose weight quickly postpartum is not only unnecessary — it can be harmful to your recovery and milk supply.
Water is non-negotiable
Adequate hydration is essential throughout pregnancy. Dehydration can trigger contractions and significantly increase fatigue. If you are breastfeeding your fluid needs increase further.
Follow your OB's lead
ACOG recommends a prenatal vitamin as the baseline. Beyond that your OB will guide you on iron, vitamin D, omega-3s, and anything specific to your needs. Do not add supplements without checking with your doctor first — some supplements can be harmful during pregnancy.
Recovery is not a break from the program. It is part of the program. During pregnancy and postpartum your body is doing more than it ever has. Rest is productive. Sleep is training.
Prioritize it like a workout
Over 75 percent of pregnant women report poor sleep quality, which is linked to increased risk of depression, gestational diabetes, and preterm birth. Poor sleep in pregnancy often persists into the postpartum period, worsening postpartum depression.
If you are exhausted, skip the session and rest. One missed workout never hurt anyone. Chronic sleep deprivation during pregnancy does.
They are non-negotiable
You are training 3 days per week by design. The other days are for recovery. Light walking on rest days is great. Adding extra sessions or pushing through exhaustion is not. More is not better during pregnancy. Better is better.
Your body always leads
Every pregnancy is different. Every day is different. Symptoms such as fatigue, nausea, dizziness, musculoskeletal discomfort, and balance changes should guide both your long term training and your day to day decisions. If something feels off — modify, scale back, or stop. Your trainer is always available if you need to adjust anything.
This matters just as much
Physical activity is recognised by ACOG as an essential factor in the prevention of depressive disorders during the postpartum period. But movement is not a substitute for proper mental health support. If you are feeling overwhelmed, anxious, or low, please speak to your OB, midwife, or a mental health professional.
Keep your temperature in check
ACOG advises pregnant women to avoid exercise in excessive heat or humidity. Overheating raises core body temperature which can be dangerous for fetal development. Train in cool environments, drink water consistently throughout every session, and stop immediately if you feel dizzy, faint, or overheated.
YOU ARE NOT DOING THIS ALONE.
As part of Powered Pregnancy you have access to our community group inside the movewell app. This is your space to ask questions, share wins, vent on the hard days, and connect with other mamas going through the same journey.
No judgment. No comparison. Just women showing up for themselves and each other. We are all in this together. 💜
All guidelines below are based on recommendations from ACOG. Read the full ACOG exercise guidelines →
- Get written OB clearance before starting
- Breathe out on every rep, every time
- Keep RPE at 4 to 6 — talk test throughout
- Rest 90 seconds to 2 minutes between sets
- Warm up and cool down every session
- Stay hydrated and avoid overheating
- Tell your trainer if anything feels off
- Lying flat on your back after 16 weeks
- Holding your breath under load
- Heavy maximal lifts or trying to PR
- Jumping or high impact movement
- Crunches or sit-ups after T1
- Hot yoga or anything that overheats you
- Training through pain, pressure, or leaking
- Vaginal bleeding or fluid leaking during exercise
- Chest pain or difficulty breathing
- Calf pain or swelling
- Severe headache or vision changes
- Decreased baby movement
- Contractions during or after exercise
- Dizziness, fainting, or feeling unwell
Reach out anytime
Questions about your program, modifications, or anything at all — Coach Michelle is here. Never hesitate to reach out between sessions.
Contact Coach Michelle