Oftentimes when women enter pregnancy, their workout frequency and intensity decline steeply or they switch to more gentle forms of exercise based on an incorrect societal belief that pregnant women should rest, put down the heavy weights, and await their bundle of joy. Unfortunately, that means that many women spend their entire pregnancies losing muscle, mobility, and cardiorespiratory fitness instead of building the strength and stamina required for motherhood. Some women may experience symptoms that render them unable to exercise, but the general population should not be concerned when they see a pregnant woman lacing up for a run or heading into the squat rack.
A pregnant body is not a weak body. Ironically, experts used to warn women that they should not attempt to gain fitness during pregnancy. If a woman was unfit before pregnancy, they believed it was safer for her to remain sedentary than begin exercising. Over time this notion has been reassessed as the benefits of exercise have become clear; exercise is for every body.
As of 2026, there are over 50 randomized controlled trials reporting on the safety and benefits of exercise during pregnancy. In a 2017 issue of the American Journal of Obstetrics and Gynecology, Berghella and Saccone reported their findings that women who exercise regularly not only have a higher chance of vaginal delivery, but also a lower incidence of excessive gestational weight gain, gestational diabetes, high blood pressure during pregnancy, and preterm birth.
When my longtime friend and client became pregnant last year at 41 years old, I was thrilled to write her new training program, keep supporting her, and challenge her when it was appropriate. In her words: “I trained with Ashlee to prepare for pregnancy and birth, and she made a special plan for me to build up both strength and endurance. She monitored my nutrition and made sure my exercises were safe throughout each phase of my pregnancy, and we trained together up to the day I went into labor. I really give a lot of credit to Ashlee for my birth experience; because of the exercise routines she put together, I was able to have a birth that was remarkable (it was a quick birth and I felt like I had a higher pain tolerance from endurance training). I am almost 4 weeks postpartum, and my body has recovered significantly, and I’m looking forward to getting back into a workout routine!”
— Tracy Rossi
Tracy had the mobility and endurance to go into birth feeling prepared, strong, and empowered. We incorporated core and pelvic floor exercises through her entire pregnancy, and she had no ab separation, also known as diastasis recti. Most importantly, her beautiful daughter Sofia is healthy, happy, and growing. These days Sofia naps in their home gym while mom (and dad!) get their workouts in with me. The music and sounds of the gym are becoming part of her routine too, and she will grow up seeing what strong bodies can do.
*Always be sure to check with your doctor before beginning an exercise program.*
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