Strength Training Through Pregnancy: Must-Haves & Modifications
Staying strong through pregnancy isn’t just possible — it’s powerful. Strength training during pregnancy can support posture, reduce common aches and pains, prepare your body for labor, and help with a smoother postpartum recovery.
But navigating fitness while your body is continuously changing? That’s where coaching and modifications are key. This article highlights some exercises that Coach Adela, pregnancy & postpartum personal trainer, likes to utilize.
→ Keep in mind that these are IN GENERAL and all pregnancy & postpartum workout routines are customized to meet each person where they’re at, their comfort & ability.
🏋️♀️ Bulgarian Split Squat: A Pregnancy-Friendly Power Move
One of our favorite exercises to maintain lower body strength is the Bulgarian Split Squat, also called the Rear Foot Elevated (RFE) Split Squat. This move is ideal during pregnancy because it:
- Builds unilateral leg strength
- Trains core stability and balance
- Can be easily modified for range of motion or intensity
You can adjust depth, tempo, or resistance (weight) based on how you’re feeling and how your body is adapting week to week. In later stages of pregnancy, we often bring the back foot to a low step or remove elevation altogether. Keep in mind that weight & intensity is able to be adjusted depending on how you’re feeling and comfort.
✅ Other Great Exercises for Pregnancy Strength Training
While every pregnancy is different, these movements are often well-tolerated and effective:
- Elevated push-ups or incline presses for upper body strength
- Goblet squats Deadlift Variations with manageable load for hips, glutes & quads
- Weighted KB or DB carries to engage core safely & prepare for holding & walking around with a child
- Modified rows and band pulls for posture & back health
- Box step-ups for functional strength with stability focus
The key to progress isn’t always adding weight — it’s finding the right movement, effort level, and consistency that feels good for you.
💬 What Can Be Modified In Pregnancy Workouts?
As your pregnancy progresses, almost everything can be adjusted to fit your needs. This might include:
- Load (weight used)
- Tempo and control
- Range of motion
- Frequency and workout duration
- Positioning and equipment
And sometimes, it’s not about pushing — it’s about pivoting. Having a knowledgeable coach, such as Coach Adela in Tigard, Oregon, can make a huge difference in recognizing when and how to adapt.
🤝 Support from the APEX PWR Team
Coach Adela and the APEX Team in Tigard, OR specialize in supporting women through every stage of pregnancy and postpartum recovery with workouts, nutrition, and other objective testing. Whether you’re in your first trimester or deep into third, we can help you:
- Train confidently with safe, effective programming
- Get real-time feedback during in-person sessions
- Adjust as needed week to week
- Build strength and prepare for the demands of labor and motherhood
You don’t have to do this alone — but we also know that not everyone can make it into the gym regularly.
That’s why we also help women like Hannah develop a custom plan to execute from home. With a toddler already running around (and twins on the way!), she’s found a rhythm that works for her. We provide structure, feedback, and encouragement — even when gym time isn’t realistic.
💻 Train In-Person or From Home — We Meet You Where You Are
Our Pregnancy & Postpartum Workout Programming is fully customizable and built around:
- Your trimester and physical needs
- Childcare or scheduling logistics
- Energy levels and recovery demands
- What you can do at home or in the gym
We support women who train full-time in our facility and those who work out at home between naps, pickups, and work calls.
❤️ You Deserve Coaching That Understands Pregnancy
Whether you’re a first-time mom or you’re preparing for baby number three, you deserve guidance, encouragement, and workouts that help you feel capable — not overwhelmed.
📍 Located in Tigard, Oregon, we proudly serve families across Beaverton, Portland, Lake Oswego, and beyond.
💬 Reach out to Coach Adela and our team to learn more about our custom prenatal and postpartum training options.
Motherhood is strength. Let’s train for it — together.
👉 Visit apexpwr.com or call us to get started.
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