How is Pregnancy Strength & Prep different to other pregnancy programs in the Sweat app?

While all pregnancy programs in the Sweat app have a focus on gentle strength training and mobility work, this program has an expanded offering that also includes breathwork and dedicated pelvic preparation sessions for labor, pressure management and pregnancy-related discomfort.

Pregnancy • Strength • 24+-Week Program

Pregnancy Strength & Prep

Pregnancy Strength & Prep is a 40-week at-home program with Britany, designed to help you stay active and feel strong through every trimester. Low-intensity strength training is paired with mobility, pelvic floor and core connection, breathwork and labor prep, so you can move with confidence as your body changes and feel ready for birth.

Britany Williams

I’m Britany, a NASM certified personal trainer, HIIT and barre instructor from Portland, Oregon. I became Sweat’s first Barre instructor in 2019 and have a range of fun and challenging barre, strength and pregnancy programs you can choose from.

40-week program tailored to each trimester
Two 20–30 minute strength workouts each week
Follow-along video workouts
Pelvic floor, core, mobility and breath work
Dedicated Labor Prep sessions in the third trimester

Program Overview

If you’re currently pregnant and interested in trying Pregnancy Strength & Prep, it’s essential you get clearance from your healthcare provider before you begin.

Pregnancy Strength & Prep is for women who want to stay active and feel strong during pregnancy. Over 40 weeks, Britany guides you through low-intensity strength training paired with mobility, pelvic floor awareness, core connection and breathing techniques, with follow-along videos and helpful cues at every stage.

Your training changes with each trimester to support your body as it changes:

Trimester 1: Focus on hip mobility and stability, posterior chain strength, and pelvic floor and breath awareness to lay the foundation for the months ahead.
Trimester 2: Keep building strength, with more focus on posture, core connection and pressure management.
Trimester 3: Training volume eases off as the focus shifts to comfort, mobility and supported positions. Labor Prep sessions help you get ready for your new arrival.

Each week includes two 20–30 minute strength workouts. Optional flow, breathwork, stretch and mobility sessions are available throughout the program, so on low-energy days you can still move in a way that feels good. You’ll also find dedicated sessions to ease common pregnancy discomforts.

Equipment

What you’ll need

You can follow Pregnancy Strength & Prep at home with some basic equipment. If you don’t have dumbbells, you can use two safe objects of the same weight, such as full water bottles or bags of food. If you don’t have an ottoman, a sturdy chair or stable bench works too. A thick book or firm cushion can stand in for a yoga block.