Pregnancy Fitness
Tailored gym sessions to keep you moving right up to your due date and beyond.
Pregnancy Power-UP®: Gym Classes
So you want to...
- Move well throughout your pregnancy
- Know that your gym workout is as safe as possible for you and your baby
- Start motherhood without feeling like your fitness has evaporated
- Exercise alongside like-minded, baby-building superheroes
I have been keeping pregnant women strong in Edinburgh since 2015. Pregnancy Power-UP® is a pregnancy gym class takes the staple moves of gym life – squats, deadlifts, press and pull – and makes them 100% respectful of your amazing pregnant body.
I designed this class to keep you moving well throughout the second and third trimesters, using the weights and movements that are right for you.
Each week you can expect mobility, core & pelvic floor training, strength training and cardio in a varied circuit format. All exercises are adaptable for your fitness and stage of pregnancy.
How Does it Work?
Book your classes one at a time or as far in advance as it suits you.
Before your first class you’ll complete my thorough screening questionnaire so I can make sure the class is suitable for you.
Before your first class I’ll explain what we’re doing and, importantly, why we’re doing it. I’ll never make you do anything you’re not comfortable with and I always offer alternatives as required.
You will:
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- move at your pace with weights that suit you
- meet other pregnant women
- understand the strength will help get through pregnancy and delivery
- learn how to use your strength as a new mum, practicing Mummy Movement Patterns.
Frequently Asked Questions
Can I come in the first trimester?
You can come as soon as you’ve had your twelve-week scan. This is because any issues that might prevent you from exercising are likely to be picked up then. After your scan, as long as you’ve been told you’re good to exercise, you can join Pregnancy Power-UP.
I was sick and exhausted in the first trimester and did nothing at all! Is the class still for me?
Yes. Most women who come to class talk about how hard the first trimester was. Luckily a lot of women find that energy and enthusiasm come back in the second trimester.
My midwife/doctor told me to avoid strenuous exercise. Can I come to class?
No. If your healthcare provider advises you not to exercise, you cannot come to class. It is hard to sit out when you want to move, but it is important to listen to medical opinion.
I’ve never done any strength training before, does that matter?
It’s a great time to learn! Strength training has many benefits for women in all stages of life and pregnancy is no different. Research in the International Journal of Women’s Health in 2024 showed that “appropriate prenatal resistance training can help alleviate some of the common symptoms of pregnancy, such as fatigue, back pain, and poor mental health.”, and that it increases the likelihood of a vaginal delivery.
I’ve been a coach for over a decade and I’ve worked with hundreds of women, most of them new to strength training. I’ll look after you.
How safe is it for the baby?
Research in the International Journal of Women’s Health in 2024 showed that “resistance training… represents no risk to fetal health and development.” For baby, resistance training increases uterine blood flow, decreases the risk of neonatal macrosomia (a higher fetal weight, which increases the risk of complications), and improves cognitive function and metabolic health in childhood.
There are exercises which present a higher risk in pregnancy, and I do not programme these exercises in class. These include lying on your back for long spells; exercises that increase a risk of trauma to the bump (such as throwing, catching, explosive movements, balancing); or exercises where you might overheat.
I was thinking of keeping up my regular exercise regime – do I need a specialist class?
Many regular exercise regimes are entirely appropriate for pregnancy, especially gym-based activity. It’s important that your activity doesn’t risk a bump to the bump (trauma risk), or have you lying on your back for long spells, or allow you to overheat. If your current activity doesn’t involve these, you might choose to crack on as you are.
However, some high impact activities, like running, or high intensity activities, like Crossfit, might stop being as much fun when you are pregnant. You might also find that you enjoy exercising with other pregnant women, under the supervision of a specialist.
Why not book one class and see if you like it? When you’re there, I’ll be happy to give you advice on your other activities.
Is it too late to start? My due date is quite close.
If you’d like to start and you’re feeling fine, that’s fine with me. As your due date gets closer you might want to ‘taper for the big event’, but equally, you might want to keep enjoying moving your pregnant body. Women have attended class on Sunday and given birth on the Monday.
I’ve never been very strong, are the weights heavy?
Now is a great time to get stronger. You’ll get to choose the weights that suits you – everyone is different. There are alternatives to every exercise, so we’ll always find something that suits you.
Sessions are at 0930-1025 on Sundays at Titan Strength, The Matrix, 62 Newhaven Road, Leith EH6 5QB.
NEED MORE INFORMATION?
Book a 15 minute Clarity Call to have all your questions answered.
“I love doing Elspeth’s pregnancy power up classes! It’s such a great mix of strength and cardio to keep me going. She is very knowledgeable and has offered alternative movements to help with my pelvic pain. Thanks for keeping me moving on a Sunday morning!!”
Gemma Shaw
“I have really enjoyed Elspeth’s Pregnancy Power Up classes. I really wanted to get back into exercising but didn’t know what was safe to do so. The classes are suitable for all levels of fitness and Elspeth guides you through all the moves really clearly. I love knowing that I’m able to do what’s best for me and baby at the same time!”
Sophie Louise
“Elspeth’s Pregnancy Power Up classes are brilliant – she’s got the balance between pushing you to work hard and staying safe and comfortable with appropriate exercise bang on! Really enjoyable, a great work out and feeling confident that I’m in really safe hands.”
Katriona Harding