The Follow-Up: Strength Training While Pregnant

Strength training in pregnancy can feel confusing with so much mixed advice online. In this Follow-Up episode, I revisit my conversation with Amy Kiefer and Krystle Holland of Expecting and Empowered to talk about how movement can support your body during pregnancy, prepare you for postpartum recovery, and help with the real physical demands of motherhood.

We also cover warning signs to watch for after birth, why returning to exercise too quickly can backfire, and how to think about strength in a way that supports healing, not pressure. This episode is a helpful listen for anyone who wants a more practical, realistic approach to movement during and after pregnancy.

In this episode, we cover:

• Why strength training can support the body during pregnancy

• How movement may help reduce common pregnancy aches and pains

• The connection between prenatal fitness and postpartum recovery

• Why mobility and pelvic floor function both matter before labor

• What to know about exercise clearance during pregnancy and postpartum

• Warning signs like leaking, pelvic pressure, or increased bleeding

• Why a slow return to activity matters after birth

• How pelvic floor therapy can support recovery

• The physical demands of motherhood and functional strength

• Letting go of bounce-back pressure and focusing on long-term health

Want more? Listen to the full, original episode.

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