Full Body Strength Pregnancy Workout

First trimester strength pregnancy workout with Weights. In early pregnancy and want a quick workout that's safe? This is perfect for you! Designed specifically for first trimester, but also great for second trimester too.

Less than 10 minutes and all you need is one weight for a full body workout. I use 3kg or 6 pounds, but if you don't have weight, use your water bottle or a can of tomatoes.

Don't have anything? Don't stress - you can do the whole prenatal workout without an added weight.

Become a Strong, Fit and an Empowered Mama for Life! 1st, 2nd and 3rd Trimester Fitness Plans

Seek Medical Advice First

Always consult your doctor or midwife before starting or continuing any exercise routine during pregnancy.

Use Proper Technique

Strength training is generally safe and beneficial when done properly, helping maintain muscle tone, reduce aches, and prepare for labor-but listen to your body and stop if anything feels off.

Full Body Strength Pregnancy Workout

Safe Full-Body Pregnancy Strength Workout

Workout Design:

Sets: Perform 3 rounds of the circuit below.

Reps: Do 10-15 reps per exercise (or per side).

Rest: 30-60 seconds between exercises, 1-2 minutes between rounds.

1. Squats (Legs, Glutes)

• Stand with feet wider than hip-width.
• You can use the sumo stance for comfort in later trimesters.
• Hold dumbbells at sides or shoulders.
• Lower as if you are sitting back into a chair.
• Keep your knees behind toes and chest up.
• Push through heels to stand.
• Modification: Bodyweight only or hold onto a chair.

2. Glute Bridges (Glutes, Hamstrings, Core)

• Lie on your back (safe in first/second trimester).
• Prop up on pillows or do seated in third.
• Feet flat on floor, hip-width apart.
• Squeeze glutes to lift hips, forming a straight line from knees to shoulders.
• Lower slowly.

Modification: Single-leg version if comfortable or avoid lying flat in third trimester.

3. Seated or Standing Dumbbell Rows (Back, Posture)

• Sit on a chair or bench (or hinge at hips standing).
• Hold dumbbells, pull elbows back to squeeze shoulder blades.
• Focus: Strengthens back to counter forward posture from belly growth.

4. Shoulder Press or Lateral Raises (Shoulders, Upper Back)

• Sit or stand.
• Hold dumbbells at shoulder height, press overhead (or raise to sides for laterals).
• Avoid locking elbows.

5. Bird Dog (Core Stability, Balance)

• On all fours, extend one arm forward and opposite leg back.
• Keep hips level.
• Hold 3-5 seconds, alternate.
• Engages deep core without crunches.

6. Bicep Curls to Tricep Extensions (Arms)

• Curl dumbbells to shoulders.
• Then extend overhead for triceps.

Checklist for a Safe Pregnancy Exercise in 1st Trimester

1. Your pregnancy workouts should not last too long (30 minutes or less is sufficient).

2. Your workout should be low impact. Avoid ballistic high impact movements.

3. Your workout should not involve sudden, jerky or quick dangerous movements.

4. You should not be lifting heavy weights while pregnant!

5. Your pregnancy workouts should be progressive, but not at a high intensity.

6. You should avoid raising your body temperature too high.

7. Wear comfortable clothing and appropriate footwear.

8. Take regular rest periods when required.

9. Drink plenty of water to stay hydrated.

10. You should not be trying to lose weight while pregnancy unless instructed otherwise by your doctor. Doctors may advise this for obese patients.

11. If you experience any pain or discomfort stop immediately and consult your doctor.

Early Pregnancy Exercises at Home

During the first trimester of pregnancy, people should aim to establish good exercise habits gradually.

The right amount of exercise for an individual will depend on how active they were before becoming pregnant.

It is best to favor low impact exercises - especially walking, yoga, swimming, and water aerobics during this time.

Some slightly more vigorous exercises may also be appropriate in the first trimester. Examples of these include running, jogging, and moderate weightlifting.

A person should speak with a doctor, if possible, before starting any new exercises or workout routines.

Best exercises during early pregnancy

The following exercises are recommended for people during early pregnancy:

1. Kegels

Kegel exercises, or pelvic floor exercises, work to strengthen the muscles that support the abdominal organs, including the uterus, vagina, bowel, and bladder.

These exercises also help maintain control of bladder function and can reduce the risk of hemorrhoids.

With an empty bladder, squeeze the Kegel muscles and hold the contraction for 5 to10 seconds before relaxing.

Try to avoid using any surrounding muscles, such as those of the buttocks, legs, or abs.

2. Walking and jogging

Walking on a flat, even surface is one of the most gentle, low impact forms of exercise, which makes it ideal for pregnant people.

Swinging the arms in wide, rhythmic movements while walking can result in a moderate increase in heart rate.

Walking in a calm, natural setting can also help promote well-being and relaxation.

A person who is unaccustomed to taking walks could begin by taking a few 10-minute walks every week.

During the first trimester, people can gradually build up to taking 30-minute walks three to five times per week, if they choose.

People who are accustomed to running can gradually transition from walking to jogging during the first trimester, as long as they use a flat, even surface.

Anyone who is taking prolonged walks or jogs should be sure to wear supportive footwear that fits correctly.

3. Swimming and water aerobics

Swimming during pregnancy and water aerobics are low impact exercises that can help keep the body toned and do not present a risk of falling.

If a person is accustomed to swimming or doing water aerobics, their usual routine will often be safe during the first trimester of pregnancy.

If a person is new to swimming, they may want to start by taking two or three 30-minute classes each week.

Once they become more confident, they could go for 30-minute sessions a few times per week or as often as feels comfortable for them.