BUMPS IN BLOOM

Prenatal Strength Training for Moms-to-Be

Pregnancy is not the time to stop lifting — it’s the time to lift smarter.

This prenatal strength training class is designed to help you feel strong, capable, and prepared for labor, delivery, and life postpartum. Whether you’re newly pregnant, well into your 3rd trimester, or anywhere in between, this class meets you where you are — with thoughtful coaching, evidence-based programming, and a community of moms who GET it.

If you’re tired of being told to “just walk”, substitute with bird dogs, or feeling unsure about what’s safe to do while pregnant, you’re in the right place.

A woman in black workout clothing holding a dumbbell in one hand at a gym.

What This Class Is

This is not a yoga-only or stretching class (though mobility is included). This is a class that will make you feel stabilized because we’ve addressed your aches and pains.

This is not a bootcamp that prescribes endless bird dogs. This is intentional resistance training designed specifically for pregnancy.

Building and maintaining muscle during pregnanc

  • Dumbbells, resistance bands, and bodyweight movements

  • Lower body, upper body, and total-body strength

  • Safe, pregnancy-appropriate loading

A woman in workout clothes performing a squat with a dumbbell in a gym.

Supporting your changing body (core, hips, back, pelvic floo

  • Breathing strategies for pregnancy

  • Deep core engagement - teaching you how to load safely and effectively - YES even planks

  • Pelvic floor awareness for both strength and relaxation

Preparing your body for labor and deliver

  • Exercises that support labor

  • Positioning the hips and mobility exercises to support labor

  • Building confidence in movement and endurance

Helping you feel confident moving, lifting, and exercising while pregnant

  • What’s normal vs. what needs attention

  • How to modify workouts outside of class

  • How to listen to your body without fear

Why Strength Training During Pregnancy Matters

Research consistently shows that resistance training during pregnancy is safe and beneficial when properly coached.

Benefits include:

  • Improved strength and muscle endurance to support your growing belly

  • Reduced back, hip, and pelvic pain

  • Better posture and body awareness as your center of gravity changes

  • Improved blood sugar regulation and overall pregnancy health

  • Increased confidence in your body’s abilities

  • Better preparation for labor, delivery, and postpartum recovery

Strength training helps you practice using your body well — something you’ll rely on during labor and while caring for a newborn.

Group of women and children at the gym, smiling for the camera.

CLASS details

🗓 Days: Tuesdays & Thursdays - 6 week blocks
⏰ Time: 11 AM
📍 Location: Colorado Fitness Headquarters

📆 Start Date: February 24, March 17, April 7, April 28


Sign up for a 6 week block. New blocks start every 3 weeks!

Have your baby in the middle of your block?! Transfer those classes to a postpartum class that works for you!

Sign up for Feb 24 here
Join the waitlist for future cohorts here!

FAQs

Is it safe to lift weights while pregnant?

1

Yes — when properly coached and modified, strength training during pregnancy is considered safe and beneficial. This class is specifically designed for pregnancy, with exercises scaled for each trimester and your individual needs.

Do I need my doctor’s clearance to join?

2

You should always follow your provider’s guidance. If you’ve been cleared for exercise, this class is appropriate. If you have specific medical considerations, we’ll modify accordingly.

What if I’ve never lifted weights before?

3

That’s completely okay. Many moms start with zero strength training experience. We focus on form, control, and gradual progression — no experience required.

What if I’m already active or have lifted before pregnancy?

4

Perfect. We’ll meet you where you are and adjust loads, reps, and movements to match your experience and stage of pregnancy.