MamasteFit: 8-Week Prenatal Strength Program

MamasteFit: 8-Week Prenatal Strength Program


Our 8-week prenatal strength focuses on utilizing tempo movements to increase time under tension to safely build strength during pregnancy. Each week offers six days of workouts, with two lower body strength days, two upper body strength days, and two conditioning focused days. The program incorporates functional core movements that are safe for pregnancy and endurance based conditioning to help build stamina for labor and birth.

This program includes our labor preparation workout, designed to help expecting parents create a conditioned relaxation response to stress to use during labor. This workout has been utilized by MamasteFit clients for over a year with great success during labor!

This program utilizes weights, such as barbells, although could be subbed for bodyweight movements, dumbbells, or kettlebells. There is plenty of room for modification and exploration with each new day of pregnancy.

Equipment Needed or Suggested:

  • Resistance Bands (mini & therabands or large resistance bands) of varying resistances

  • Kettlebell

  • Dumbbells

  • Barbell (or can modify barbell movements with dumbbells)