F45 While Pregnant: My Experience
When I found out I was pregnant with my third baby, I was in the middle of my F45 journey and loving it. The high-intensity workouts had become part of my routine, and I wasn't ready to give them up. But I also knew I needed to be smart about exercise during pregnancy.
Here's what I learned about doing F45 while pregnant and how I safely returned to training postpartum.
First Trimester: Listen to Your Body
During the first trimester, I continued with F45 but made some key adjustments:
- Reduced weights and focused on form over intensity
- Avoided exercises that required lying flat on my back
- Stayed well-hydrated and took breaks when needed
- Monitored my heart rate and avoided overheating
The most important thing was listening to my body. Some days I felt great; other days I needed to scale back significantly.
Second Trimester: Modifications Become Essential
As my pregnancy progressed, I needed more modifications:
- Switched to incline push-ups instead of regular push-ups
- Modified burpees to step-backs instead of jump-backs
- Used resistance bands instead of heavy weights for some exercises
- Avoided any twisting or jumping movements
The F45 trainers were incredibly supportive and helped me find alternatives for exercises that didn't feel right.
Third Trimester: Gentle Movement
By the third trimester, I focused on:
- Low-impact cardio like walking and cycling
- Bodyweight exercises with minimal resistance
- Pelvic floor exercises and stretching
- Listening to my body above all else
I eventually transitioned to prenatal yoga and walking as my due date approached.
Postpartum Return: The Fourth Trimester
Returning to F45 postpartum required patience. I waited until:
- I had my 6-week postpartum checkup and clearance from my doctor
- I felt physically ready (no pain or excessive fatigue)
- I had addressed any pelvic floor concerns
I started with just 2-3 sessions per week at reduced intensity and gradually built back up over several months.
Key Takeaways
Exercise during pregnancy and postpartum is highly individual. What worked for me might not work for you. Always:
- Get clearance from your healthcare provider
- Work with trainers who understand pregnancy modifications
- Listen to your body and don't push through pain
- Be patient with yourself during recovery
Want to track your pregnancy and postpartum journey? Our Pregnancy Journal - made with love is perfect for documenting this special time in your life. See also 'Starting a Pregnancy Journal' for ideas, prompts and inspiration to begin.