Is lifting weights safe while pregnant?

Your Personalized Path to Staying Active, Healthy, and Strong During Pregnancy

Remove uncertainty with MOM STRONG Pregnancy private training sessions were designed for safe, effective workouts tailored to your needs—because no two pregnancies are the same.

FREE 15 MINUTE CALL

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Unclear on how to to stay safe in the gym?

These are the things I hear moms saying

  • “I’m worried about hurting my baby or myself during exercise.”

  • “I don’t know which movements are safe for my stage of pregnancy.”

  • “I used to feel strong and capable, but now I’m unsure about what my body can handle.”

  • “I’m afraid of losing my fitness and strength during pregnancy.”

  • “I don’t know how to support my postpartum recovery while staying active during pregnancy.”

Hey I’m Sam, The founder of THE MOM MOVEMNT

I’m a Registered Holistic Nutritionist, an ACES Certified Personal Trainer and I also hold my CrossFit Level 1 Certification. I’ve been actively involved in the fitness and wellness space for close to ten years and have a past history of also teaching Spin, TRX, Strength and Cardio classes and bootcamp

In 2022, when I got pregnant, I wanted to continue doing what I knew - being active. Despite all the formal education under my belt and multiple years in the industry, I quickly realized that there wasn’t much clarity in the information around pregnancy and the postpartum period for active women.

The Support You Deserve During Every Trimester

See how our MOM STRONG training system is right for you!

Reduce complications at birth

Created to support a smoother pregnancy and reduce complications during childbirth by focusing on strength, mobility, and endurance. Through tailored exercises, we strengthen key muscle groups used in labor, improve posture to alleviate strain on the body, and enhance pelvic floor function for better control and recovery. Staying active during pregnancy with a safe, guided approach has been shown to lower the risk of interventions, improve labor outcomes, and promote a faster postpartum recovery—helping you feel prepared and empowered every step of the way.

Don’t lose your outlet

Helps you maintain your gym outlet as a vital part of your pregnancy journey. We understand how important the gym is for your mental clarity, stress relief, and sense of routine. With workouts designed to adapt to your changing body, you can continue lifting, moving, and progressing safely. Staying connected to your gym life not only keeps you strong but also provides a sense of normalcy and empowerment as you navigate pregnancy. We’re here to ensure you feel confident and supported while preserving the active lifestyle you love.

Strong foundation for motherhood

Designed to build a solid foundation for motherhood by strengthening the body in key areas that support both pregnancy and postpartum recovery. Through safe, targeted exercises, we focus on improving core strength, pelvic floor health, and overall mobility—helping you feel confident and capable as you approach childbirth and beyond. By prioritizing your physical well-being, our program ensures that you’re not just ready for labor, but also for the demands of motherhood, allowing you to carry and care for your baby with strength and ease.

Ready to Begin Your Journey?

  1. Book your Initial Call

Start your journey with a free 15-minute initial call where we’ll discuss your goals, answer any questions related to your pregnancy and fitness needs.

2. We will get to work

Once you decide to work together, the first step is completing an initial intake form to help me understand your goals, fitness level, and any specific needs or concerns. From there, I’ll create a personalized training plan designed to support your pregnancy journey safely and effectively. We’ll schedule your training sessions at times that work best for you, ensuring flexibility and consistency. You’ll also receive ongoing support, guidance, and adjustments to your plan as your pregnancy progresses, so you always feel confident and empowered every step of the way.

During our time at the gym, we’ll focus on exercises that prioritize your pelvic floor health, ensuring a strong foundation for both pregnancy and postpartum recovery. All movements are baby-safe and tailored to your current stage, helping you build and maintain strength while staying comfortable and confident. Whether it’s improving posture, enhancing mobility, or preparing your body for labor, every session is designed to keep you feeling strong, supported, and in control.

3. Start sweating

“Fuel Your Body for CrossFit and Parenthood.”

"Being a busy professional and a new parent, sometimes what is best for you often falls behind what is easiest. I worked with Sam to create a customized nutrition plan to supplement my CrossFit training and fit into my crazy schedule. Her deep understanding of how nutrition impacts and is impacted by everything (sleep, hunger, recovery, energy, digestion and stress) was impressive, but her ability to easily incorporate her recommendations into my daily routine was what I appreciated most.”

LISE-ANNE MACK

“A Safe, Intentional Return to Fitness After Baby.”

"I returned to the gym without too much thought on how my body changed postpartum. I was fortunate to have Sam by my side! Her in depth understanding of anatomy, pregnancy, recovery postpartum and unwavering compassion made my return an intentional, mindful and safe one. I'm very grateful for her expertise."

Sarah Campbell

“Tailored Support Every Step of the Way—From Pre-Pregnancy to Delivery.”

"I started training with Sam pre-pregnancy. During my pregnancy, Sam made sure to meet me where I was (and needed to be) and because she knew what I was capable of she also knew how hard to push me and when to not push at all. I cannot speak highly enough of Sam or recommend her more. I trained in both a private setting and in a class setting right up to my delivery date and it was the best thing I could have done for myself (and my baby too)."

ROSA MATTIA

Your Strong, Empowered Pregnancy Starts Here—Book Today.

Take the first step toward your personalized fitness plan with a free 15-minute discovery call. We’ll discuss your goals, address any questions, and create a roadmap for your training tailored to your pregnancy journey. No pressure, just a chance to explore how we can work together to achieve your best results!.