Training · Pregnancy
Training in pregnancy and after birth
Stay strong through pregnancy, then rebuild after birth. Your coach adjusts training as your body changes, with your doctor’s or midwife’s advice first.
For women who are pregnant, planning a pregnancy, or getting back to training after birth.
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What the research says
Activity in pregnancy helps
Without a medical reason not to, guidelines found moderate benefits from activity in pregnancy and no harms.1
38%
lower odds of gestational diabetes with exercise in pregnancy, in pooled trials.2
41%
lower odds of preeclampsia with exercise in pregnancy, in pooled trials.2
62%
less leaking urine in late pregnancy for women who started pelvic floor training early, in pooled trials.3
Activity in pregnancy was not linked to miscarriage, preterm birth or low birth weight.1
How we train
Adjusted as your body changes
Guidelines list strength training as a moderate-intensity activity in pregnancy.1 About 140 minutes a week of moderate exercise was linked to at least 25% lower odds of common complications.2
Cleared first
We start with your doctor’s or midwife’s advice, and check in on it as your pregnancy goes on.
Strength and fitness
Strength training and moderate cardio, adjusted for comfort, energy and your changing shape.
Pelvic floor
Early pelvic floor training lowered the risk of leaking urine in late pregnancy and after birth.3 We include it.
After birth
A gradual return once you are cleared, from breathing and core work back to full training.
Your program
From pregnancy back to full training
Every pregnancy is different. Your coach adjusts the plan to how you feel each week.
- 01
Each trimester
During pregnancy
Strength, moderate cardio and pelvic floor work, adjusted as your body changes. Talk test: you can talk but not sing.1
CheckEnergy, comfort and your doctor’s or midwife’s advice at each stage.
- 02
Once cleared
Early after birth
Walking, breathing, pelvic floor and gentle core work, building back up.
Move on whenYou are cleared, daily life feels comfortable, and there is no leaking or heaviness with effort.
- 03
Ongoing
Back to full training
Progressive strength and fitness training, back towards your goals.
RetestStrength and fitness, compared with your own last results.
Stop and get medical advice if
- Vaginal bleeding, or fluid leaking
- Regular, painful contractions
- Chest pain, dizziness or feeling faint
- Calf pain or swelling, or a severe headache
Also tell your doctor or midwife about any reduced baby movements. Some medical conditions mean you should not do strenuous exercise in pregnancy;1 your doctor will tell you.
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “On day 5 of my 7 day free trial and i have to say, i’m loving it! It’s kicking my butt but in the best way!! I honestly didn’t realize how strong i am 🤣 All the trainers are knowledgable and super friendly and supportive. I’ve also met great people who train here so all around, great experience! Give it a shot”
Yvonne SzumskiGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review “I’ve trained at Optimise Gym before and really enjoyed it! Good people, good energy, and a really nice atmosphere. The gym has everything you need for a good workout, and everyone is friendly and welcoming. Definitely recommend this place!”
Nattha KongkhamGoogle review “Darren and his team are amongst the best you can find on the island. They are technically highly competent but also have great people skills. I’ve trained with Darren and Kate outdoors and indoors, it’s always been great experience as well as fun.”
Jerome DGoogle review “Super enjoyable, it’s a great approach to getting fitter and its FUN. Each month a new set of workouts is planned, measured and as the month goes on you can see your progress. Having tried different approaches at different gyms, I really like this one.”
Wayne SimmondsGoogle review
Questions
Pregnancy training questions
Is it safe to train while pregnant?
Without a medical reason not to, yes. A guideline review found moderate benefits and no harms, and activity was not linked to miscarriage or preterm birth.1 Check with your doctor or midwife first.
Can I lift weights while pregnant?
Guidelines list strength training as a moderate-intensity activity in pregnancy.1 Your coach adjusts the exercises and weights as you go.
How much should I do?
About 140 minutes a week of moderate exercise was linked to at least 25% lower odds of gestational diabetes and high blood pressure in pregnancy.2 Do what you can on tired days.
I wasn’t active before. Can I start now?
Yes. The guideline recommends building up gradually if you were not active before.1
When can I start after birth?
When your doctor or midwife clears you. Then we build back up gradually, starting with walking, breathing and pelvic floor work.
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Your coach plans training around your doctor’s or midwife’s advice. Our physios are on the same team for aches and pains.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
Stay strong through it
Message us on WhatsApp to book your free training consultation. Tell us how far along you are, or when your baby was born.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (3)
- Mottola MF, Davenport MH, Ruchat SM, et al. No. 367-2019 Canadian guideline for physical activity throughout pregnancy. J Obstet Gynaecol Can. 2018;40(11):1528-1537.
- Davenport MH, Ruchat SM, Poitras VJ, et al. Prenatal exercise for the prevention of gestational diabetes mellitus and hypertensive disorders of pregnancy: a systematic review and meta-analysis. Br J Sports Med. 2018;52(21):1367-1375.
- Woodley SJ, Lawrenson P, Boyle R, et al. Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database Syst Rev. 2020;5(5):CD007471.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.