Training for Birth: What Years of Coaching Pre- & Postnatal Clients Has Taught Me
/I’ve trained clients for nearly every goal imaginable—from getting ready for a wedding or vacation; to running a first 10K, half, full, or even ultra marathon; to nailing a perfect pull-up or personal record (PR) on a big lift; to losing or gaining weight—you name it. But when I started training more than 13 years ago, I never thought I’d carve out a special passion for training pre- and postnatal clients. Working with women (and their spouses and teams of doctors, doulas, and pelvic floor specialists) to prepare for childbirth is one of the most rewarding gifts of my career.
At last count, I’ve worked with over 20 mothers at various fitness levels who wanted to do what they could to make their pregnancies, deliveries, and recoveries as safe and successful as possible. Through my collective experience, I’ve learned that movement is, indeed, medicine—and that a safe exercise program can help both an expectant mother and her baby in many ways, as long as it follows well-established and science-backed guidelines. The following are some of the most important principles that have led to success in my work over the years.
Note: This information is for educational purposes only and does not constitute medical advice. Always consult your physician or another qualified health provider with any questions regarding a medical condition or before starting an exercise program. This post is by no means comprehensive. It’s a starting point for women curious about how exercise may fit into an optimal pregnancy and beyond.
Always, always, always get medical clearance to exercise (cardio, yoga, weightlifting, etc.) once you become pregnant and before returning to exercise postpartum. While exercise is generally encouraged for expectant mothers, there are special circumstances where limitations or restrictions may apply. I always ask my clients to get their MD’s signature on a simple waiver to facilitate a conversation about what, if any, restrictions or extra guidelines may be needed to ensure a safe program. Generally, my clients take 6–8 weeks post-delivery to return to regular exercise, but this should always be decided on a case-by-case basis with your doctor.
The American College of Obstetricians and Gynecologists (ACOG) is the premier professional membership organization for obstetrician–gynecologists. I stay up to date with ACOG’s most current exercise guidelines and encourage all my pre- and postnatal clients to review them as well.
In most instances, a mother is “allowed” to continue much of what she’s already conditioned to do (including cardio, lifting, yoga, etc.). Obviously, she should listen to her body and make changes as her pregnancy progresses.
My clients who focus on pelvic floor and core strength, hip mobility, endurance, and complex compound movements report that these served them well during delivery and recovery—and they tend to get high fives from their doctors and doulas, too!
During the first trimester, women can expect morning sickness and nausea and may need to scale back. As the belly grows and organs shift, certain exercises may no longer be comfortable (such as lying on the stomach, and eventually even lying on the back, which may make kneeling or standing a better option). Inversions may cause heartburn and need to be adjusted. As breasts grow and begin producing milk, support needs may change, and certain positions or exercises—like running, jumping, or lying prone—may not be comfortable. Adjustments will need to be made. However, the general consensus is that women may continue doing what they’ve already built up to doing. Pregnancy is not the time to increase intensity, load, or chase new PRs.
Pregnant women often experience increased joint laxity and hypermobility due to hormonal changes—particularly increases in relaxin, which loosens ligaments to prepare the pelvis for birth. This is usually more noticeable in the second and third trimesters and requires extra caution, especially when stretching, practicing yoga, or lifting weights. Women may feel capable of going deeper into movements than before, potentially exceeding what’s safe for their joints and ligaments and increasing the risk of injury.
As your body changes and grows, balance may become challenged. Don’t hesitate to use support tools to minimize the risk of falling or injury. For example, when lunging, I often give my clients a foam roller, pole, or wall to hold onto for stability.
If you know you’re planning to get pregnant, I highly encourage prepping in advance—not only through medical and nutritional planning, but also through a consistent exercise program. In my experience, women who start preparing before becoming pregnant often have easier and more efficient births. Women who decide to “get fit for birth” once they’re already pregnant have fewer options, less time, and more restrictions. That said, it’s never too late to start. If you’re unsure where to begin, seek out a credentialed trainer or coach with prenatal experience.
Making a baby takes a lot of the body’s energy and resources. My pregnant clients often comment on how much more quickly their breathing and heart rate increase—especially during movements like lunges, squats, and other large muscle exercises. Again, listen to your body and don’t be hard on yourself. You aren’t losing fitness; your body is working overtime while managing added weight and ergonomic changes. With a reasonable postpartum program, you can reasonably expect to return to your pre-pregnancy fitness level—and often even beyond.
Take breaks. Hydrate. Monitor your heart rate, blood pressure, and temperature. Your health is far more important than any single workout. Don’t be afraid to exercise safely, but also be kind to yourself and pull back when needed. Sometimes my pregnant clients need a nap more than a workout—and that’s completely valid.
A few texts I received this year from prenatal clients…
“Training with JJ during pregnancy has been awesome. I was worried about how to stay fit while also being safe and he has made it a breeze. We have kept doing things I love and made modifications where needed. There are days where you feel great and days where you don’t, but he is down to make modifications to keep you moving the whole way through!”
“Thanks JJ! There’s no question that not only did training make my birth much easier - I actually think it might have saved my life. I had some serious complications that would have no doubt been so much harder had I not been maintaining some core physical health. But even that aside, the doula was so impressed by my mobility! ”
“I had one of the fastest deliveries our doula has ever seen. She complimented you 🤣”
“After delivery I had to pull myself up the bed with just my arms since my legs were still numb and the staff said “damn you have been working out” 🤣 thanks JJ!”
A note on authorship:
This content comes from me, JJ—based on over a decade of hands-on experience training pre- and postnatal clients, along with years of workshops, reading, and staying up to date on the latest guidance and research. I wrote this from my brain to my fingers. That said, I do use AI to proofread—because I’m not a complete Luddite. 🙂