As a certified personal trainer, prenatal exercise specialist, and registered dietitian, I’m often asked whether it’s safe—or even necessary—to work out while pregnant. And the short answer? Absolutely! When done safely, exercise during pregnancy can be one of the best ways to support both your body and mind during this unique season.
In this post, I’m breaking down the key benefits of prenatal fitness, how to approach your workouts as your body changes, and why tuning into your energy levels matters just as much as movement itself. Let’s discuss!
Why Exercise During Pregnancy Matters
Staying active during pregnancy does so much more than help you “stay in shape.” It’s about supporting heart health, maintaining energy for daily tasks, and promoting better sleep and mood. I seriously can’t stress enough just how helpful it is solely for the mental well-being aspect. Not to mention, regular movement helps strengthen your muscles to better support your joints and posture as your body grows and changes.
Plus, safe pregnancy workouts can help you:
- Improve circulation and reduce swelling
- Boost endurance and stamina for labor
- Stay connected to your breathing and pelvic floor—both incredibly important for labor, delivery, and recovery
- Ease common discomforts like back pain and constipation
- Feel strong, capable, and empowered
And one of the best parts? These exercise benefits for pregnant women often carry over into the postpartum phase, helping you feel more prepared for the journey of parenthood.
How to Approach Prenatal Fitness
Every pregnancy is different, and that’s why I always emphasize listening to your body. What feels good in your second trimester might need adjusting in your third. If a workout ever feels too intense (say, jump squats or mountain climbers), don’t hesitate to modify. You might swap in regular squats or slow marches instead — it’s still movement that counts.
Here are a few lower-intensity activities I love recommending to moms-to-be on days when a full workout isn’t in the cards:
- Daily Walks – Whether flat or on an incline, walking is one of the safest ways to stay active during pregnancy. It boosts mood, supports circulation, and gets you some fresh air.
- Stairs – A great option for low-impact cardio. It’s easy on the joints and pelvic floor while still elevating your heart rate.
- Stretching + Mobility – Even 10–15 minutes of light movement can help ease tension and improve posture. (If helpful, I put together a list of The 5 Stretches You Should Do Daily for Pregnancy HERE.)
Remember, consistency over intensity is key. Some weeks, energy is high. Other weeks — not so much. It’s all part of the journey, and showing up in whatever way feels best for you that day is still a win.
My Approach to Pregnancy Workouts
During my own pregnancy, I found that I had to work out earlier in the day — ideally before noon — or it just wasn’t going to happen. I also know many women experience rough first trimesters and don’t gain most of their energy back until about week 13.
That’s one of the reasons I created my GOOD // SWEAT Pregnancy Guide. With flexibility in mind, I included 26-weeks of workouts, designed specifically for your second and third trimesters. It’s a structured plan, but not progressive — meaning it doesn’t get harder over time. Instead, it’s meant to help you stay active at a pace that feels right for you.
Whether you’re working through fatigue, nausea, or just navigating a busy schedule, the workouts are there to support your strength, mobility, and confidence as your body changes.
Making Pregnancy Exercise Work for You
To sum it all up, exercise during pregnancy doesn’t have to be all or nothing. Some days, it might look like a quick strength circuit. Other days, it’s a walk in the fresh air or a deep stretch on the floor — and all of it counts.
The most important thing? Move in a way that feels safe, energizing, and supportive to you. And if you’re looking for guidance, structure, and a plan designed specifically for this season of life, my Pregnancy Guide really is a great place to start.
Sending all you mamas-to-be so much love!
More Tips & Blog Posts on Exercise During Pregnancy:
- 3 Things That Improved My Pregnancy
- When to Modify Workouts During Pregnancy
- Prenatal Fitness: Exercises To Avoid While Pregnant
- 9 Reasons Why Strength Training Is Beneficial During Pregnancy
- Building Your Pregnancy Support Squad: 5 Helpful Experts to Consider on Your Journey
- Yoga Ball Exercises for Pelvic Floor During Pregnancy: 7 Moves for Strength & Flexibility
