For years, the message around pregnancy and fitness has been the same: Slow down, scale back, don’t lift that. It’s advice that’s been passed down for generations (often with the best intentions), but it’s rooted in outdated science and a deep-seated belief that pregnant bodies are fragile. The reality? They’re not. And finally, the research is catching up.

And yet—even here at Women’s Health, on a team of women reporting on health and fitness, many of whom are moms, currently pregnant or postpartum, or even just thinking about (*waves arms*) all this—we’ve felt the confusion firsthand. We’ve second-guessed workouts we used to do with ease. We’ve texted each other and asked our doctors, Is this safe? Should I be worried? Is it a bad idea to do [insert exercise here]? When the guidance is vague, fearmongery, or overly cautious, even the most informed among us can start to question our bodies and abilities.

This package is our answer to that disconnect. Consider it your modern, no-BS guide to strength training during pregnancy and postpartum—one that centers what your body can do, not what it supposedly can’t.

Inside, you’ll find expert-backed information and service that breaks down the biggest myths, translates the latest research into actually useful guidance, and gives you the tools to keep moving, lifting, and feeling strong through every stage.

Let’s be clear: This isn’t about pushing through at all costs or flipping a switch into “beast mode.” No two pregnancies are the same—and the goal is always to meet yourself where you’re at. For some, that might mean lifting heavy and maintaining a routine that feels good. For others, it might mean pulling back, modifying, or prioritizing rest and recovery. And if you have specific medical considerations or contraindications, your doctor’s guidance comes first. Strength doesn’t look one way.

We’re not here to hand you a rigid list of rules or push a one-size-fits-all routine. We’re here to give you options, context, and confidence. That means practical advice on everything from lifting heavy and starting a routine for the first time to navigating pelvic floor health, core recovery, energy levels, and the mental load that comes with all of it. It also means real stories from women who adjusted their workouts in ways that worked for them—not what the Internet told them they “should” be doing.

Ultimately, we don’t need to be handled with fear—especially during a chapter already filled with vulnerability and uncertainty. We need information, support, and a playbook that meets us where we’re at. This is pregnancy strong.

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Want a Sneak Peek of Our Pregnancy Exercise Library?

Check out a few sample pages from the downloadable PDF.

Meet the Experts

Photography by Rona Ahdout

Styling by Jasmine Fontaina

Hair by Griselle Rosario / See Mgmt

Makeup by J Patrick / See Mgmt

Models: Emily Collins, Jacqueline Andriakos, Britt Bergmeister

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