The Power of Strength Training during Pregnancy

Mar 18 / Emily
Are you expecting a little one? Congratulations! Pregnancy is a beautiful journey filled with anticipation, but it can also be physically and emotionally demanding. As you prepare for the arrival of your little one, it's essential to prioritise both your physical health and mental wellbeing.

That's where the Calm Mumma’s Pregnancy Wellbeing Retreat comes in, offering you a sanctuary to connect with your baby and nurture yourself. Did I mention it's demanding?! Don't worry we have you covered.

Why Strength Training Matters

One aspect of pregnancy wellness that's often overlooked is strength training. Many expectant mothers may shy away from lifting weights or engaging in resistance exercises due to concerns about safety. However, when done correctly and under proper guidance, strength training can be incredibly beneficial during pregnancy.

Strength training helps to:

1. Support Pregnancy Health:

As your body undergoes numerous changes to accommodate your growing baby, maintaining muscle strength becomes crucial. Strength training exercises target key muscle groups, such as the core, back, and pelvic floor, which can alleviate common discomforts like lower back pain and pelvic girdle pain.

2. Prepare for Labour and Delivery:
Labour and delivery are physically demanding processes that require strength and endurance. By incorporating strength training into your prenatal fitness routine, you're better equipped to cope with the challenges of childbirth. Strengthening your whole body means that your pelvic floor muscles are not overworked and in combination with breathwork we can focus on relaxation of the pelvic floor so we can facilitate childbirth. Moreover, a strong core and diaphragm can assist in  pushing during labour and potentially lower the risk of postpartum pelvic floor disorders.

3. Enhance Postpartum Recovery:
The benefits of strength training extend beyond pregnancy, setting the stage for a smoother postpartum recovery. Building and maintaining muscle mass during pregnancy can help you recover more quickly after giving birth. Plus, strong muscles provide essential support as you care for your new-born and navigate the demands of parenthood.

4. Boost Mental Wellbeing:
Exercise, including strength training, is known to release endorphins, the body's natural mood elevators. Regular physical activity during pregnancy can help alleviate stress, anxiety, and depression, promoting a positive mindset and overall mental wellbeing.

Empowering You at the Retreat

At the Calm Mumma’s Pregnancy Wellbeing Retreat, we recognise the importance of strength training in nurturing both your body and mind during this time. Our retreat itinerary is thoughtfully curated to include activities that support your physical health and mental resilience.

Empowering Exercise Class: Our specialised exercise class focuses on prenatal pelvic health and postnatal recovery, incorporating safe and effective strength training exercises tailored to the unique needs of expectant mothers.

Informative Talks and Discussions:
Learn from myself and Lizzie about pelvic health, birth preparation, and mindfulness techniques to equip yourself with valuable knowledge and tools for your pregnancy journey.
Pregnancy Yoga and Meditation: Engage in gentle yoga practices and meditation sessions designed to enhance relaxation, flexibility, and inner peace, complementing your strength training efforts.

Self-Care Workshops: We'll be getting creative with a Neals Yard Room Spray workshop, getting you ready to make your birthing environment as relaxing as possible. 

Delicious and Nutritious Cuisine: Nourish your body with a delicious and nutritious lunch, fuelling your muscles and supporting your overall health and vitality.

Take-Home Toolkit:
Receive a goody bag packed with essentials and a recovery guide to support you beyond the retreat, empowering you to continue your wellness journey at home.

Invest in Yourself and Your Baby

Join us at the Calm Mumma’s Pregnancy Wellbeing Retreat on Sunday, May 19th at Goldney House, for a day of empowerment, connection, and self-care. Invest in yourself and your baby as you prepare for the beautiful yet demanding adventure of parenthood. Limited spaces are available, so don't miss out on this unique opportunity!

For more information or to reserve your spot, email

We can't wait to spend the day with you

Remember, pregnancy is not a time to hold back but a time to understand that your body has the strength within it. Together, let's build your confidence, resilience, and a sense of control and calm.

See you at the retreat! 

Emily & Lizzie
Created with