Author: the fitness cult

Pregnancy is one of the most incredibly demanding seasons a body will ever move through. And despite that, it is also one of the seasons where people receive the most confusing, outdated, and flat out incorrect advice about exercise. If you have ever been told to “take it easy,” “avoid lifting,” or “stay off your feet,” you are far from alone.

Today we are cutting through the noise and getting to the truth about prenatal fitness so you can feel confident, capable, and supported every step of the way.

Before we get into the research and the myth-busting, here is a little insight into my own experience. I am a fitness trainer and a certified pre- and postnatal specialist, so I was fortunate to be walking into pregnancy with confidence and a solid understanding of what is safe and beneficial. What I didn’t expect was just how hard the first trimester would hit me. Morning sickness, endless nausea, vomiting, and a deep, bone level fatigue made any kind of movement feel nearly impossible some days. On many days, in fact, my “workout” was a slow walk around the block with several stops to fight waves of nausea.

But something surprised me. On the days I managed to get outside for even a short 20-minute stroller, my mood, nausea, and energy shifted dramatically. The movement I did manage wasn’t glamorous, but it mattered. And that truth became an anchor throughout my pregnancy.

Once I reached my second trimester and the fog lifted, I was able to return to most of my pre-pregnancy exercise routine, with some thoughtful modifications, of course. I swapped out running for lower-impact options like walking or light jogging, adjusted core and balance work, and lifted a bit lighter since simply existing felt more demanding. But I moved, and I felt better for it. And even when people told me I shouldn’t lift or should stay off my feet, I continued to move with confidence because I knew the science said otherwise.

That experience is exactly why this post matters. You deserve clarity, not fear-based advice. You deserve peace of mind that you can feel strong and capable throughout your entire pregnancy. So let’s dive in!

What ACOG Recommends About Exercise in Pregnancy

The American College of Obstetricians and Gynecologists (ACOG) is clear: exercise during pregnancy is not only safe for most people, it is recommended. Regular movement is linked to full-term pregnancies and healthier outcomes for both mom and baby.

Research shows that babies born of active pregnancies often have higher lean mass, higher cognitive scores, higher APGAR scores, and lower birth complications rates. Your activity during pregnancy truly supports your baby’s long-term development!

If you want support choosing safe movements for each stage, explore these resources:

• Safe Exercises for Each Trimester of Pregnancy
• Strength Training During Pregnancy: What You Need to Know

Myth One: Pregnant People Shouldn’t Do Strenuous Activity

This is one of the oldest myths in the book. The truth is that pregnancy already places your body in a highly active metabolic state. For roughly 280 days, you are naturally operating at about 2.2 times your resting metabolic rate. For comparison, human capacity is thought to be around 2.5 times your metabolic rate, and running a marathon sits around 2 to 2.3 times your metabolic rate. In other words, you are working harder just by being pregnant.

So what does this mean for exercise?

It means your body is built to move, and movement is safe and beneficial when done with awareness. What pregnancy does not require is pushing for new PRs or ignoring your body’s signals. Instead, let your body set the pace. Think progressive, not punishing. Think purposeful, not maximal.

Exercise during pregnancy helps:

• Manage chronic pain
• Prepare your body for labor and delivery
• Support a smoother postpartum healing process
• Stabilize your mood and manage stress

During my own pregnancy, I lowered my intensity a bit and swapped higher impact workouts for options that felt more revitalizing. I still enjoyed my workouts and genuinely felt better both mentally and physically for doing them! When I added prenatal yoga and daily stretching my back pain improved dramatically, which made daily life more comfortable and helped me to get better sleep.

For guidance on staying injury-free and preparing your body for birth, see:

• How to Avoid Common Injuries While Exercising During Pregnancy
• Preparing for Labor: Exercises That May Help

Myth Two: Pregnant People Should Avoid Core Workouts

This misconception often comes from a place of fear, but it misses the bigger picture. Your core is responsible for supporting your body through pregnancy, labor, delivery, and postpartum healing. Avoiding core work entirely can actually leave you more vulnerable to discomfort, instability, and delayed recovery.

Safe core training is absolutely appropriate and includes:

• Deep core activation
• Pelvic floor strengthening
• Stabilizing movements
• Standing core variations
• Modified exercises that do not provoke symptoms

During my pregnancy, I replied heavily on standing core exercises, banded rotations, bird dogs, and glute bridges. These movements helped me feel strong, supported, and stable, as well as avoiding the “pregnancy waddle” until about 37 weeks!

For more on this topic, check out:

• The Importance of Core Strength During Pregnancy
• How to Exercise Safely in the Third Trimester

The Benefits of Staying Active for Mama

Movement during pregnancy offers incredible advantages, including:

• Shorter and less painful labor
• Improved chronic pain management
• Lower risk of gestational diabetes and hypertension
• Better emotional resilience and improved mood
• A stronger immune system that benefits baby, too
• Lower risk of labor and delivery complications

On a personal note, I felt the impact of staying active immediately after giving birth. Within days I was taking short walks and doing gentle stretches. Within a couple weeks I was activating my core in postpartum safe ways, At my six-week checkup, I was cleared for all exercise, including running and lifting heavy. I attribute that recovery entirely to the consistency I maintained during pregnancy.

If you want help structuring safe, supportive prenatal workouts, visit my programs page. I’ve designed a complete Bump-to-Baby workout program that will guide you through each trimester and the postpartum period so that you can move confidently and with the peace of mind that you are doing the best for you and your baby!

The Benefits of Staying Active for Baby

An active pregnancy doesn’t just support you. It supports your baby’s lifelong health too! Research shows that babies born to active moms tend to be:

• Leaner and metabolically healthier
• Developmentally advanced in cognitive and motor skills
• Less likely to experience birth complications
• Better supported in long term health and development

Your activity during pregnancy truly becomes the first gift you give your baby!

A Final Word of Encouragement

Every pregnancy is different. and your version of movement will be unique too. Some days you may feel strong and energized, other days a slow walk may be all you can manage (been there, mama!). Both are valid, and both count!

If you are newly pregnant and feeling intimidated or unsure about what is safe, here is my heartfelt advice: Trust your body. You know what feels right for you. Exercise is safe and incredibly beneficial for both you and your baby. It sets the foundation for lifelong health. And if you want guidance, structure, and reassurance, invest in a prenatal program that takes the guesswork out of everything. Your peace of mind is worth it, and so your health and your baby’s health!

I am here to support you every step of the way, mama!