29. April 2026

Exercising During Pregnancy: What You Need to Know.

If you’re pregnant (or planning to be), you’ve probably come across a lot of mixed advice when it comes to exercise.

“Should I stop?”
“Is it safe?”
“Am I doing too much… or not enough?”

It can feel confusing and sometimes even a little overwhelming.

So let’s clear that up.

👉 For most women, exercise during pregnancy is not only safe… it’s beneficial.

But and this is important
it needs to be the right kind of exercise, done in the right way.

The Benefits of Exercising During Pregnancy

According to guidance from organisations like the Royal College of Obstetricians and Gynaecologists (RCOG) and the NHS, staying active during pregnancy can:

✔ Improve cardiovascular fitness
✔ Help manage healthy weight gain
✔ Reduce common aches and pains
✔ Support mental wellbeing and reduce stress
✔ Improve sleep quality
✔ Help prepare the body for labour and recovery

And from a coaching perspective?

I often see women feel:

• More in control of their changing body
• More confident in their movement
• More prepared physically and mentally for birth

Pregnancy Myths vs Facts

Let’s tackle some of the most common myths I hear:

❌ Myth: “You should stop exercising when pregnant”

👉 Fact: If you were active before pregnancy, you can usually continue, with appropriate modifications.

❌ Myth: “You need to keep your heart rate below a certain number”

👉 Fact: Heart rate limits are outdated. Current guidance focuses more on how you feel (Rate of Perceived Exertion) and being able to hold a conversation.

❌ Myth: “Strength training is unsafe”

👉 Fact: Strength training is highly beneficial when done correctly, supporting muscles, joints, and posture.

❌ Myth: “You should just stick to walking”

👉 Fact: Walking is great, but a well-rounded programme including strength, mobility, and stability work is far more effective.

How Exercise Needs to Adapt During Pregnancy

Pregnancy isn’t a time to stop, but it is a time to adapt.

Your body is going through significant changes:

• Hormonal shifts (including increased relaxin affecting joints)
• Changes in posture and centre of gravity
• Increased demand on the pelvic floor and core

Because of this, your training should focus on:
✔ Control over intensity
✔ Good movement patterns
✔ Stability and alignment
✔ Listening to your body

Key Areas of Focus in Pregnancy Training

1. Pelvic Floor Awareness

Your pelvic floor plays a huge role during pregnancy and beyond.

Training should include:

• Learning how to engage and relax the pelvic floor
• Avoiding excessive pressure (especially with breath holding)

2. Core Connection (Not “Ab Work”)

This isn’t about crunches or aesthetics.

It’s about:

• Supporting your spine
• Managing pressure through the abdomen
• Reducing risk of issues like diastasis recti

3. Strength Training

Maintaining strength helps:

• Support joints and posture
• Reduce aches (especially back and hips)
• Prepare for the physical demands of motherhood

Think controlled, supported movements, not maximal lifts.

4. Low to Moderate Intensity Cardio

This helps maintain fitness and energy levels, but should feel:
👉 Challenging, but manageable
👉 Not exhausting

What to Avoid or Modify

While exercise is beneficial, there are some key considerations:

• Avoid lying flat on your back for long periods (especially after the first trimester)
• Be cautious with high-impact or high-risk activities
• Avoid heavy straining or breath holding
• Reduce intensity if you feel dizzy, overly breathless, or uncomfortable

👉 And always seek medical advice if you’re unsure or have specific conditions.

Listening to Your Body (This Is Key)

This is one of the most important parts of training during pregnancy.

Some days you’ll feel energised.
Other days… not so much.

And that’s completely normal.

Progress during pregnancy isn’t about pushing harder.

👉 It’s about staying consistent, safe, and supported.

My Perspective as a Coach (And a Mum of Two)

This is something I’m really passionate about, because I’ve been on both sides.

As a mum of two, I understand how much your body changes, not just physically, but emotionally too.

And now, as a coach specialising in women’s health, I see how important it is to:

• Feel supported
• Feel safe
• Feel confident in what you’re doing

Because pregnancy isn’t a time to “fall off track”.

It’s a time to take a different approach, one that supports you through this stage and sets you up for what comes next.

Simple Tips to Get Started

If you’re unsure where to begin, here are some practical starting points:

✔ Start with 2–3 sessions per week
✔ Focus on quality over quantity
✔ Keep intensity moderate (you should still be able to talk)
✔ Include strength, mobility, and light cardio
✔ Stay hydrated and fuel your body properly

And most importantly…

👉 Don’t go it alone if you’re unsure.

Pregnancy Training Support in Redditch

At RL Fitness in Redditch, I offer coaching that supports women through:

• Pregnancy
• Post-natal recovery
• Women’s health and menopause

With a focus on:
✔ Safe, effective training
✔ Personalised support
✔ Building confidence at every stage

Ready to Feel Strong and Supported During Pregnancy?

If you’re pregnant and want to stay active safely, or you’re unsure what you should or shouldn’t be doing…

I’m here to help.

👉 Explore your options here:
www.rl-fitness.co.uk

Or drop me a message — we can chat through what would work best for you.