First Trimester exercise advice

YOU/YOUR CLIENT IS PREGNANT - NOW WHAT?😯

➡️​Every woman's situation is unique and it really depends on exactly what kind of exercise the women was doing before falling pregnant - however - it is fairly safe to say regards to strength training is safe to continue in the first trimester (weeks 1-12) for you/your pregnant client as long as there are no major contraindications (listed in our “Strong Pregnancy Training Guide” available for purchase here)
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In the first trimester you just need to monitor closely:
✅ Energy
​✅ Fatigue
​✅ Nausea
​✅ Hydration &
​✅ Overheating
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​​➡️ It is really important to know that you/your client will get fatigued VERY EASILY in the first trimester (and sometimes beyond) as her cardiac output and blood volume increases substantially in the first few months of pregnancy and usually tapers down in the second trimester. ​
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➡️ ​This can mean a simple walk up the stairs can suddenly feel like a marathon, no matter how "fit" you/your client was before falling pregnant.
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➡️​You/Your client may feel very weak and sore during and after training in the first trimester, therefore we highly recommend cutting training volume back, aiming for higher rep ranges and minimal sets, training whole body rather than upper/lower body split and just keeping yourself/your pregnant client as active as possible without making them any feel worse than they already feel.
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​It is also important to consider:
❓ ​Is this your client's first pregnancy or a subsequent pregnancy?

❓​Did they have any existing pelvic floor dysfunction or abdominal separation?

❓​If they have been pregnant before, how did they manage their previous first trimesters? ​

❓What kind of exercise and exercise intensity were they doing before falling pregnant?
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➡️​And lastly - always ensuring you/your client gets a doctors approval to continue exercising during their pregnancy!
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🚨 ​Want to know more about pregnancy exercise? our “Strong Pregnancy Training Guide” here)