This plan is for pregnant women who are looking to follow a weight training plan in the gym. It can also be used in a home gym if you have suitable equipment. (see below) The plan is safe for any trimester, you do not have to be at a certain stage of your pregnancy. Every programmed workout is suitable  and safe. You do not have to have lifted weights before - no previous experience is required. 

The pregnancy gym plan is there to ensure you lift weights safely and sensibly throughout your pregnancy. You will learn how to use various pieces of equipment, and learn how to progress exercises when you’re ready to level up. But pregnancy isn't about linear progress when lifting weights, and so we add plenty of adaptations so that you can level down too. The plan will build your confidence to go into the gym, use a variety of equipment to work your whole body and know how to structure a workout and complete it with correct technique. 

No, you do not need any prior gym experience. Our program is designed to cater to all levels of fitness and experience in the gym. There is instructional videos and pictorial guidance to ensure you can safely and effectively perform each exercise.

Firstly it's important to say - don't feel guilty about any time spent for you - time for your physical and mental well-being is time well spent.

Ideally you will be able to go to the gym for a weight training session 2-3 times a week but for this plan - it's much more important to listen to your body and only do what feels right for you. It's likely that some weeks you will feel fabulous and other times you will experience extreme tiredness. Consistency will help your energy levels but don't worry if one workout is all you can do, something is better than nothing. The exact time may vary based on your personal goals and pace but definitely never more than an hour per workout. 

We strongly recommend that you seek advice from your doctor if you have experienced asthma, diabetes, a heart condition, growth condition, chest pains or dizziness in the last month. We advise that you have your symptoms checked by a doctor before beginning the plan. We're on hand to help you in the community where you can seek advice and help at any time.

In order to complete all circuits your gym will need the following equipment

• a good selection of dumbbells at a variety of weights from 1kg to 10kg
• a barbell that can be loaded with weight plates (this is optional - but particularly useful if you are used to lifting heavier weights)
• cable machine with a variety of attachments for upper body and core exercises
• a bench or box - to support you 
• resistance bands - not essential but useful