What I’m Doing in My First Trimester as a Gym Girlie
Fit Pregnancy Workout Routine: Glutes, Chest & Triceps for Gym Moms
If you’re navigating a fit pregnancy and still showing up to the gym—you’re in the right place.
This week in my pregnancy diaries, I’m sharing exactly how I’m structuring my workouts as a gym mom-to-be, including my glute day, chest and triceps day, and the real-life adjustments I’m making to train safely while pregnant.
Because yes—you can stay strong during pregnancy… you just have to move a little smarter.
My Fit Pregnancy Workout Split (Week Overview)
Right now, I’m keeping things simple and intentional:
Day 1: Glutes & Hamstrings
Day 2: Chest & Triceps
This approach allows me to maintain strength, support muscle, and avoid unnecessary fatigue—because growing a baby is already a full-time job.
Glute Workout During Pregnancy (For Experienced Lifters)
Let’s talk glutes—because we’re not losing progress over here.
My lower body workout included:
Deficit Romanian Deadlifts (RDLs)
Good Mornings on the V-Squat
Deficit Reverse Lunges
I’ve spent years building my glutes, and I fully plan on maintaining that strength throughout my pregnancy.
These are all movements I performed consistently before pregnancy, and I still feel confident doing them with proper form, control, and appropriate weight.
Important: Not for Beginners
If you’re new to lifting or new to a fit pregnancy routine, these exercises are not the place to start.
During pregnancy, your body produces relaxin, a hormone that increases joint mobility. While that’s helpful for delivery, it also means your joints are less stable—making advanced lifts riskier if you don’t have a solid foundation.
Gym mom tip:
Focus on controlled, stable movements and don’t chase intensity. This season is about maintenance, not maxing out.
Chest & Triceps Workout During Pregnancy
For upper body, I’m currently training:
Flat Bench Press
Triceps accessory exercises
But this is where one of the most important pregnancy workout modifications comes in.
Why Gym Moms Should Stop Lying Flat During Pregnancy
As your pregnancy progresses, lying flat on your back can compress the inferior vena cava, which is the main vein that returns blood to your heart.
This can:
Reduce circulation
Lower blood pressure
Decrease blood flow to your baby
So while flat bench might feel fine early on, it’s not something I’ll continue long-term.
My Modification
I’ll be switching to incline bench pressing only to support better blood flow and keep workouts safe for both me and baby.
Because the goal isn’t just to stay fit—it’s to stay smart and supported.
How Gym Moms Can Train Safely During Pregnancy
If you’re in your own fit pregnancy journey, here are the priorities I’m focusing on:
Listen to your body (every day can feel different)
Train with control, not ego
Modify exercises as your body changes
Avoid unnecessary risk with unstable or unfamiliar movements
And of course—always check with your doctor or healthcare provider when it comes to your training routine.
Fit Pregnancy Mindset: Strong, Safe, and Sustainable
Being a “gym mom” during pregnancy isn’t about proving anything.
It’s about:
Staying consistent
Supporting your body
Maintaining strength safely
And giving yourself grace in a new season
Some days will feel strong, some days will feel slower—and both are completely valid.
Final Thoughts for Fit Moms-to-Be
You don’t have to stop training during pregnancy—you just have to adjust.
This season is about evolving your routine, protecting your body, and continuing to show up in a way that supports both you and your baby.
Because at the end of the day, this isn’t just about fitness anymore—it’s about building strength for motherhood.
Ready to Move With Confidence During Pregnancy?
If you’re pregnant and feeling unsure about how to train safely, you don’t have to figure it out alone. I help women stay strong, supported, and confident through every stage of pregnancy with intentional, evidence-based training.
→ Work with me 1:1
→ Explore pregnancy-safe training options
