So You Want To Train Through Pregnancy
In this blog post, we’re recapping insights from the latest episode of Black Iron Radio, where coaches Joyce and Christin join Dr. Whitney to talk all things training through pregnancy. Whether you’re currently pregnant, planning to be, or coaching athletes who are, this conversation cuts through the noise with practical, evidence-based advice. From modifying workouts and managing intensity to understanding the real impact of hormones, they unpack what it actually looks like to stay strong and keep moving—without falling for outdated myths or fear-based messaging.
BLACK IRON RADIO EP. 248: SO YOU WANT TO TRAIN THROUGH PREGNANCY
Whether you’re newly pregnant, deep in the second trimester, or coaching someone through it, this episode dives into what it actually means to train through pregnancy. Dr. Whitney joins coaches Christin and Joyce – both experienced in pre/postnatal training and motherhood – to unpack the science, smash outdated myths, and share real-world strategies for staying active and strong through all three trimesters. From mindset shifts to movement modifications, they cover what the research says, what your body might feel like, and why training for birth is training for the ultimate athletic event.
📲 Listen & Subscribe: Apple Podcasts | Spotify
At Black Iron, we don’t buy into the fearmongering or outdated rules around pregnancy and movement. We believe in equipping women with evidence-based tools to stay strong, confident, and capable—especially during seasons when the world wants to treat them like they’re fragile.
In this episode of Black Iron Radio, Dr. Whitney—a pelvic floor and orthopedic physical therapist—sits down with coaches Joyce and Christin to talk about training through pregnancy: what the science says, what the experience actually feels like, and how to adapt smartly without backing down from movement entirely.
Training While Pregnant: A Season, Not a Setback
Pregnancy is not a nine-month timeout from training—it’s a shift. Joyce and Christin, both seasoned coaches and moms, share their personal experiences of continuing CrossFit through pregnancy. The biggest theme? It’s not about doing “the most.” It’s about doing what your body needs—and sometimes wants—in that specific season.
From dumbbell swaps to standing bike intervals, they leaned into smart modifications, managed pressure, ditched ego, and redefined what strength looked like during a time when their bodies were working overtime behind the scenes.
Let’s Talk Science (Without the Scare Tactics)
Whitney breaks down what’s actually happening in a pregnant body, beyond the bump:
Hormones like estrogen, progesterone, and relaxin change blood flow, joint stability, posture, and how workouts feel.
Cardiac output increases by up to 50%, making that redline feeling more intense, even at moderate efforts.
Uterus expansion + organ shifts change your center of gravity and demand a different kind of core strategy.
None of this means you should stop training. It means training needs to evolve. And it can—with intention.
Mythbusting Time
Here’s what we’re done believing:
“It’s unsafe to exercise while pregnant.” Actually, movement improves placental health, reduces gestational diabetes risk, and supports a healthier birth weight.
“You shouldn’t lift weights.” Lifting is part of life. Training to stay strong supports labor, delivery, and postpartum recovery.
“You can’t start anything new.” You can absolutely begin a safe, well-guided program during pregnancy. It’s not about going zero to 100—it’s about starting smart.
“Avoid all ab work.” Wrong again. It’s not about avoiding your core—it’s about training it differently. Breathing, pressure management, and deep core activation matter more than crunches ever did.
Training Is Preparation for the Ultimate Event
Delivery is a physical event. It requires strength, breath control, endurance, and mental grit. Christin and Joyce both speak to how training helped them stay mentally grounded and physically prepared for labor—describing it as the hardest, most rewarding “workout” of their lives.
Support, Not Sacrifice
Modification doesn’t mean scaling back—it means adapting for a new level of strength. From banded presses to standing bike intervals, from skipping sit-ups to dialing in your pelvic floor connection, there are ways to move that meet you where you are and prep you for what’s ahead.
And don’t sleep on the support systems—like pelvic floor PTs, pregnancy-aware coaches, and quality programming. You don’t need to figure it out alone.
TL;DR: You Can, & Should, Train Through Pregnancy
✅ Movement is not just safe; it’s beneficial—for mom and baby.
✅ Every pregnancy is different. Listen to your body, and adapt as needed.
✅ Having guidance from experienced coaches makes a world of difference.
✅ It’s not about intensity. It’s about consistency, intention, and support.
At Black Iron, we offer pregnancy-specific training and pelvic floor/core add-ons, developed by professionals who understand what you’re going through—not just because they’ve studied it, but because they’ve lived it.
This season of life deserves strength, not softness. You’ve got this—and we’ve got you.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
