At TODAY Fitness in Villawood, we want you to know one thing: it’s okay to train while pregnant.

With so much advice floating around — “don’t exercise,” “just rest,” or “you’ll hurt the baby” — it’s easy to feel confused. The truth is, safe exercise during pregnancy is not only possible, but recommended (with medical clearance). Moving your body keeps you strong, supports your baby’s development, and helps prepare for labour and recovery.

Pregnancy isn’t a stop sign — it’s a green light to train smarter.

Benefits of Exercising During Pregnancy

Research and health professionals agree that regular, moderate exercise offers incredible benefits for mums-to-be:

• Boosts energy and reduces pregnancy fatigue

• Eases back pain and improves posture

• Helps manage weight gain and lowers risk of gestational diabetes

• Strengthens muscles needed for labour and recovery

• Improves sleep, mood, and stress levels

• Supports faster postpartum recovery

When done correctly, training becomes one of your biggest allies during pregnancy.

Safe Exercises for Pregnant Women

Not all workouts are equal during pregnancy — but many are both safe and effective. At TODAY Fitness, we focus on exercises that build strength, endurance, and mobility without unnecessary strain.

• Low-Impact Cardio: Walking, swimming, cycling, or elliptical

• Strength Training: Light weights, bodyweight exercises, resistance bands

• Core + Pelvic Floor: Gentle activation drills, breathing exercises

• Mobility + Flexibility: Prenatal yoga, stretching, Pilates

💡 Tip: Avoid high-impact movements, heavy lifting, or overheating. Always listen to your body and adjust when needed.

5 Pregnancy Training Tips Every Mum-to-Be Should Know

1. Get Medical Clearance – Always consult your doctor before starting or continuing exercise.

2. Modify as You Go – What feels fine in the first trimester may need adjusting later.

3. Stay Hydrated + Cool – Drink water consistently and avoid training in hot, enclosed spaces.

4. Focus on Form, Not Intensity – Safe, controlled reps are more valuable than max effort.

5. Listen to Your Body – Stop if you feel dizzy, exhausted, or uncomfortable.

Pregnancy Training at TODAY Fitness

We know pregnancy training is personal — no two women are the same. That’s why our coaches are here to adapt, guide, and support you every step of the way.

💪 Personalised Programs – Tailored to your trimester, fitness level, and comfort.
🧘‍♀️ Mobility + Recovery – Pilates, stretching, and recovery sessions to ease aches.
🤝 Guidance + Check-Ins – Constant support to ensure you’re moving safely.
🏋️ Classes + Retreat Access – Strength, Pilates, and recovery options designed for mums-to-be.

How to Start Training While Pregnant at TODAY Fitness

Step 1: Book Your Free Consult – Meet our team and share your pregnancy stage and goals.
Step 2: Build Your Pregnancy Training Plan – Safe, supportive workouts designed for you.
Step 3: Train With Confidence – Learn modifications and techniques for safe movement.
Step 4: Track Your Progress – Check-ins and adjustments as pregnancy progresses.
Step 5: Recover + Celebrate – Stay strong through pregnancy and beyond.

🎯 The Bottom Line: It’s Okay to Train While Pregnant.
Exercise during pregnancy is safe, beneficial, and empowering. At TODAY Fitness, we’ll help you move with confidence, stay strong, and prepare for life’s next chapter.

📍 Visit TODAY Fitness in Villawood
📲 Download the TODAY Fitness App to book your first consult
👊 Chat with a coach about safe pregnancy training
🔥 Explore Pilates, recovery sessions, and safe strength classes

Stay active. Stay safe. Stay strong — with TODAY Fitness.