I hear from alot of women who are concerned about staying active during pregnancy. So much changes during pregnancy, and I totally understand being nervous about fitness. When I found out I was pregnant, I knew without a doubt that I wanted too not only get certified to train other women during pregnancy, but I wanted to come out with a fitness guide for women during any stage of pregnancy. I wasn’t personally worried about giving up my previous fitness routine, but I knew there were some changes I’d have to make over the 40 weeks as my body changed.
The one thing I realized over time was that training during pregnancy had everything to do with consistency, and very little to do with intensity. I stopped worrying about increasing the weight I was squatting every week, and started focusing on showing up for myself everyday – no matter how much I had to give. Here’s why consistency beats intensity during pregnancy and how to make it stick.
Why Consistency Matters More Than Intensity
- Hormonal shifts and energy swings. Pregnancy brings highs (second trimester for me!!) and lows (morning nausea, sore boobs, fatigue… you know). Having a workout plan that is approachable and doable will prevent burnout and injury as you go through every phase.
- Building sustainable habits. Twenty minutes of movement feels manageable even on low-energy days. On no energy days, skipping your workout all together and taking a few minutes to stretch or walk around the block will replace your ‘workout’ but you’ll still feel like you’re showing up for yourself. Over time, daily movement (a workout or a stretch) adds up to better circulation, mood boosts, and improved sleep.
- Protecting your body and baby. Gentle, regular exercise supports healthy weight gain and pelvic floor health—without stressing your joints or overtaxing your heart.
How to Build Your Daily Movement Routine
- Know your limits.
- Identify your threshold and capacity for staying active on any given day. As you move through your pregnancy, you’ll start to identify days that you just don’t have enough to give. Lean into that! And on days when you have the energy, enjoy your workout.
- On no-energy days, take a few minutes to stretch. On low-energy days, a low-impact workout or a walk in your neighborhood. On good-energy days, get your workout in, maybe top it off with a walk and a stretch!
- Schedule it into your day.
Find the time of day that works best for you. Early in pregnancy, I couldn’t fathom a morning workout so I got my movement in every afternoon. Into my second and third tri, I got back into morning workouts. Find your 20-30 minute slot when you feel your best, and remove all distractions to focus on your workout. - Adjust your expectations, and take time to be proud of yourself.
Every day is different, so you have to take the wins when they come. Adjust your expectations to be proud of yourself for just showing up, despite how much you’re lifting or how many circuits you get through. Consider using a simple journal or habit‑tracker app to remind yourself that your effort is what’s really important. Checking off each day is surprisingly motivating and helps you build momentum.
Pro Tip: Keep resistance bands and a yoga mat by your bed or couch—so when you wake up feeling sluggish, it’s easier to roll out and move.
How To Get Started
Staying active during pregnancy isn’t about pushing numbers or maxing out every session. It’s about showing up in a way that feels good—every day. Over time, those consistent, bite‑sized workouts become your secret weapon for energy, mood, and a smoother pregnancy journey.
Ready to get started?
My 26-week workout guide is the perfect resource to shift your focus to consistency. Most workouts are between 20-30 minutes, include pregnancy-safe exercises, feature workouts that range from low-intensity to strength focused, and so much information and education about pregnancy nutrition and pelvic floor.
