Fitness•Jul 08, 2025

Safe, Strong, and Supported: Prenatal Strength Training with The Sculpt Society

By The Sculpt Society

As strength training becomes more and more popular—seriously, are all your friends lifting weights now?—so many of us are wondering…is it safe to lift weights during pregnancy? In a word, yes! Prenatal strength training is a safe, effective way to support your body during pregnancy, with benefits that go far beyond the mat. When done with proper form and modifications, prenatal strength training helps reduce back pain, boost energy, and build the muscle endurance needed for labor, delivery, and a smoother postpartum recovery. It’s not about pushing limits—it’s about trying a feel-good pregnancy workout that supports your body in an intentional way. With expert guidance and care, weight training can be a powerful tool for feeling strong and capable throughout every trimester. So, not only can you lift weights during pregnancy—it can also help you feel really good, mentally and physically.

All the benefits of strength training while pregnant

Strength training during pregnancy has so many benefits. It helps improve your posture, by strengthening the muscles that support your changing body, which can also ease discomfort (particularly back pain). As your body prepares for labor, building muscular endurance can make a big difference in how you feel during delivery—and how quickly you recover afterwards. Beyond the physical perks, safe Strength workouts during pregnancy support your mental health, giving you that endorphin boost to help manage stress and lift your mood. Lifting weights during pregnancy also helps you maintain a consistent fitness routine, making it easier to return to movement postpartum. It’s the low-impact prenatal workout you didn’t know you needed (until now, of course).

Why The Sculpt Society’s Prenatal Program is built for you

Wondering how to modify strength training while pregnant? You’re in luck—we’ve just added 24 new Prenatal Strength classes (ranging from 15-20 minutes each) to our member-favorite Prenatal Program. The Sculpt Society's Prenatal Program is specifically designed to support you during every stage of your pregnancy journey; with safe exercises tailored to your body's changing needs. This 40-week guided program is broken down week by week, with first trimester workouts all the way through third trimester modifications. Our bodies undergo so many changes during pregnancy, and the Prenatal Program focuses on strengthening exercises that lean into these changes, for movement that’s always safe and supportive. In addition to Strength, our pregnancy workouts include the Prenatal Pelvic Floor + 360 Breathing Program, Postpartum Pelvic Floor + Core Recovery Program, and the full Postpartum Program…all here to guide you seamlessly from pregnancy through recovery.

Your go to feel-good pregnancy workout

What sets The Sculpt Society apart from other prenatal programs is our focus on empowerment over restriction. Created by a mom of two (our founder, Megan Roup!), this program combines Dance Cardio, Sculpt, and now Strength classes for a joyful, energizing approach to prenatal movement that celebrates this exciting life stage. With over 250 pregnancy-safe classes, The Sculpt Society prenatal workouts support you through every trimester with options that meet you where you are. The emphasis isn’t only on fitness—it’s also about staying connected to your body, and joining a supportive, encouraging community of parents-to-be. Whether you're craving a quick Sculpt session, a Dance Cardio break, or are ready to pick up those weights, our TSS Prenatal Program has you covered with safe pregnancy exercises you’ll look forward to doing.

TSS Mamas share their experiences

"I have truly become obsessed with these workouts! I feel so strong after doing them!" - Cameron Stewart

"This was a great one! These videos are the best addition to the prenatal program!" - Stephanie Lee

"Love the prenatal strength classes, Bree! In my 2nd trimester and these are making me feel so strong. I love mixing them into my workout routine." - Courtney S.

Ready to get started with the TSS Prenatal Program? Your first pregnancy-safe Strength workout awaits. We’re looking forward to moving through each trimester with you.

And, if you haven’t signed up yet, but are looking for safe, fun, effective prenatal workouts…try TSS with your 7-day free trial. Start your free trial.

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