Safe Pregnancy Workout Plans for Expecting Mothers
Stay Active During your Pregnancy with Workouts Delivered Straight To Your Phone
Prenatal workouts, when done safely, can provide numerous health benefits, such as enhanced sleep, an elevated mood, reduced backaches, and the possibility of decreasing pregnancy-related complications.
At Ladies Who Lift, we take pride in delivering personalized, tailor-made training from certified prenatal coaches, ensuring you feel your best throughout this journey.
Our trainers create your programs using the user-friendly, free app, TrueCoach. This allows you to access your complete program outline, communicate with your trainer, and monitor your progress all from your phone.
Every workout is designed with exact exercises, sets, reps, and demonstrations, providing the confidence and comfort you need in your routine.
Remember, you're not on this journey alone! Your coach, together with a supportive community of over 300 members, will provide the accountability and motivation necessary at each stage. We also offer postnatal training programs to help you regain your strength and fitness after welcoming your precious little one.
Please note: Our coaches are not pelvic floor specialists or physical therapists. We recommend consulting your healthcare provider for guidance on these matters. Coach Amy Potter can provide nutritional guidance through her prenatal Girls Gone Strong certification.
Online Prenatal Workout Options
LWL offers three different tiers of training for pregnant women based on the amount of individual support you need.
leader
A 4-week, fully customized gym-based or home-based program built for you to reach your goals. Check in with your coach once a month on a video call.
Note: This program is more “hands off” than the Transformer level and is recommended for women who have already been coached by a Ladies Who Lift trainer or have extensive fitness knowledge and feel comfortable working out more independently.
Starting at $99/mo
transformer
A 4-week guided and custom gym-based or home-based program built for you to reach your goals. Check in with your coach once a month on a video call while also receiving weekly feedback on your form and workout.
Note: This program is perfect for beginners or women who would enjoy more accountability and direct coaching in addition to their custom program. If you are not familiar with most exercise movements, it’s crucial that you learn proper form. Most clients start at the Transformer level to gain a foundation and then make the decision to stay or move to the Leader level once they are comfortable.
Starting at $199/mo
Ambassador
With Coach Amy Potter, you’ll have your workouts customized to your needs, goals, and unique abilities. You’ll also receive DAILY feedback, mobility routines, and nutrition guidance.
Note: Coach Amy is prenatal and postnatal certified through Girls Gone Strong, which covers both workout programming as well as nutritional guidance! This is our most comprehensive coaching option.
Starting at $299/mo
OUR Prenatal Certified Fitness Coaches
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After coaching women exclusively for a few years, Rae found it only natural that she should get certified in prenatal and postnatal training. After receiving her certifications from Oh! Baby Fitness and Girls Go Strong, Rae found her pre- and post-natal clients to be one of her favorite populations to train.
So often women can feel constrained due to their pregnancy, but her clients were coming into, and leaving their sessions amazed by how healthy, strong, energized, motivated, and able-bodied they were truly feeling.
“While pregnancy may not be the time to hit your heaviest weights or reach new PRs, it is extremely valuable to keep your body strong and mobile during this time to better prepare you for labor and take your first step in recovery post-birth.
It is also one of the first times where women are truly able to focus completely on training for health rather than aesthetics, which can be an extremely liberating moment.” - Rae
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As a personal trainer, Brittany is specially certified in pre- and postnatal fitness, with extensive education, experience, and certifications to provide safe and effective programs for expecting and new mothers. She is currently in the process of completing additional coursework in prenatal and postpartum exercise prescription as well as core restoration.
Brittany is certified by ACE (The American Council on Exercise) and has earned the Oh Baby! Fitness Pregnancy and Postpartum Exercise certification. She firmly believes that each human body and pregnancy is unique and should be treated as such. Throughout her career, she has learned invaluable lessons from each and every one of her clients, coaching them from the beginning to the end of their pregnancies and even into their second pregnancies.
With over three years of experience working with clients during and after pregnancy, Brittany is dedicated to helping women maintain their fitness and health throughout their motherhood journey.
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Amy fell in love with strength training during her high school Volleyball team’s off-season, where they were introduced to the weight room. She loved the way that strength training made her feel strong and powerful. She felt more confident, empowered and started to see her body for what it could do, rather than what it looked like.
With a passion for health and fitness, it was natural that Amy got certified to be a personal trainer in her senior year of college while pursuing her pre-med degree. She loved introducing her fellow college women to the weight room, where it was 95% male (read: frat bro) dominated. She loved helping them feel comfortable, not intimidated, and confident enough to return to the weight room on their own. She has been coaching clients for 7 years and lives for getting her clients stronger, healthier, and more confident. Her favorite part of coaching clients is seeing the way that building strength and confidence in the weight room oozes out into other areas of their lives.
Amy also has obtained her prenatal and postnatal coaching certification from Girls Gone Strong which allows her to provide guidance both in working out and nutrition!
“Without a doubt, training with Rae helped my pregnancies, both deliveries and the physical postpartum period. I highly recommend the transformer program for anyone who is in their second or third trimester and the first few months postpartum.”
FAQs
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All of our customized programs are built based on the equipment you have available.
If you're training at home, we recommend having the following equipment: Dumbbells and/or kettlebells, mini bands, resistance bands, and a bench.
If you're training at the gym, you will be able to list all of the equipment available at your gym in our intake form.
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Our coach, Amy Potter, can provide pregnancy-related nutrition guidance through her Pre and Postnatal Girls Gone Strong certification. If you require nutritional coaching, please reach out to her!
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Our coaches are not pelvic floor physical therapists. We cannot diagnose or treat pelvic health issues, and we recommend seeing a pelvic floor physical therapist to address any pelvic floor dysfunction you may be experiencing.
For clients who are experiencing pelvic floor dysfunction, our coaches can modify workouts and consult with your healthcare team to ensure that our programming aligns with your treatment plan.
For clients who are cleared for exercise, and don't have any contraindications for these exercises, our coaches can program and guide you through general pelvic floor strengthening exercises.
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