This 12-week strength training program is designed to help you feel confident, capable, and strong throughout your pregnancy. With expert guidance, adaptable workouts, and built-in support, you’ll stop wondering what’s safe—and start training for the life you're growing into.
Stay on track with our intuitive app that helps you log meals, set goals, and access personalized nutrition tips anytime, anywhere
Pregnancy is a powerful season—and you deserve a training plan that honors it. This program helps reduce the overwhelm of “what’s okay to do” and replaces it with confidence, strength, and expert-backed workouts.
Training is designed to be flexible—but here’s the recommended equipment to get the most out of your workouts.
Missing a piece? No stress—you can always improvise.
Dumbbells (the more variety, the better!)
Adjustable bench or equivalent
Long loop bands
Short resistance bands
You’ve got enough on your mind—this program takes the guesswork out of training. With a simple weekly structure, safe and effective workouts, and guidance built in so you’ll always know what to do (and why you’re doing it).
Each week includes 4 thoughtfully programmed workouts—2 upper body, 2 lower body—and an optional full-body session. Whether you're training at home or in the gym, you'll move with confidence and purpose every step of the way.
Monday: Upper Body Push
Tuesday: Glutes, Hamstrings, Core
Thursday: Upper Body Pull + Core
Friday: Upper Body Pull + Core
Saturday (Optional): Quads + Glutes
