Evidence-based programming informed by peer-reviewed research and major pregnancy exercise guidelines. Last updated: August 24, 2026.
You're pregnant and scared to train, or you're still training and scared you shouldn't be. Either is common. Neither is evidence-based.
"I just wanna cry. I feel like I'm ruining my health and baby's health." — voiced in r/xxfitness community discussions, 2026
Pregnancy doesn't mean you have to stop training
For most uncomplicated pregnancies, the guidance is remarkably consistent: keep moving. ACOG recommends aerobic and strength-conditioning exercise during uncomplicated pregnancies. The 2019 Canadian Guideline recommends at least 150 minutes of moderate-intensity physical activity each week, specifically recommending a combination of aerobic and resistance training. WHO recommends the same basic approach.
So whether you should exercise during an uncomplicated pregnancy isn't really the difficult question anymore. The harder question is what that exercise should look like today — your training history, stage of pregnancy, sleep, and symptoms all matter. Week 10 isn't week 32, and Tuesday doesn't necessarily feel like Monday. Salerna was built around that reality.
How Salerna adapts training during pregnancy
Your programming changes as your pregnancy progresses. Salerna uses pregnancy-specific programming logic across weeks 1–40 so exercise selection, position, volume, and intensity can change as your body changes.
Resistance training stays in. The 2019 Canadian Guideline recommends incorporating resistance training with aerobic activity during pregnancy, and a large 2025 systematic review of 50 studies in 47,619 participants found resistance training was associated with several favorable maternal and fetal outcomes.
Your training history matters. Someone who was regularly strength training or running before pregnancy is starting from a very different place than someone beginning an exercise program after becoming pregnant. Salerna takes your existing training experience into account.
Your position and exercise selection change when they need to. ACOG notes that maintaining a supine position after 20 weeks may reduce venous return because of compression from the growing uterus. Salerna's pregnancy logic modifies exercises and positions as your pregnancy progresses.
How you feel today matters too. Your daily check-in gives the engine information about how you're feeling before the session is built, which can change today's training and, when appropriate, keep you from training.
Your clinician always outranks the engine. Salerna is a training platform, not obstetric care. If your OB, midwife, or other healthcare provider gives you an individual exercise or lifting restriction, follow it.
Frequently Asked Questions
Is it safe to exercise during pregnancy?
For most women with uncomplicated pregnancies, yes. ACOG recommends aerobic and strength-conditioning exercise during uncomplicated pregnancy, and regular physical activity is associated with reduced risk of gestational diabetes, gestational hypertension, and excessive gestational weight gain. If you have a medical or obstetric complication, your healthcare provider's guidance takes priority.
How much should I exercise during pregnancy?
For most uncomplicated pregnancies, the general recommendation is at least 150 minutes of moderate-intensity physical activity each week, accumulated across at least three days. Your training history, stage of pregnancy, symptoms, and how you feel today all matter.
Can I continue strength training while pregnant?
For most uncomplicated pregnancies, yes. Both the Canadian Guideline and WHO specifically include resistance or muscle-strengthening exercise in their pregnancy activity recommendations. What may need to change is the exercise, position, load, volume, or intensity as your pregnancy progresses.
Do I have to stop lifting more than 25 pounds?
Not necessarily. There is no universal 25-pound resistance-training limit in ACOG's pregnancy exercise guidance. Research has not established a single maximum safe lifting weight that applies to every pregnant woman. If your OB, midwife, or other healthcare provider gives you a specific lifting restriction, follow it.
How hard can I exercise while pregnant?
There isn't one intensity that's appropriate for everyone. Moderate intensity is generally the starting point used by pregnancy exercise guidelines — working hard enough to raise your heart rate and begin sweating while still being able to talk normally.
Salerna is a training platform, not obstetric care. This is educational content, not medical advice. Consult your healthcare provider before starting or continuing any exercise program during pregnancy.