Pregnancy • Pregnancy • 24+-Week Program

Pregnancy with Sarah

As a mother of two with pre and postnatal certifications, Sarah’s 40-week pregnancy program was designed based on her years of personal training experience and firsthand experience of embracing feel-good movement during pregnancy.

Sarah Smith

I’m Sarah Smith, creator of two pregnancy and post-pregnancy programs at Sweat. I've been a personal trainer since 2014 and became certified in pre and postnatal training after welcoming my two girls. I’m passionate about empowering women to feel strong and active through all stages of pregnancy and beyond.

40 weeks
Workouts tailored to each trimester
20-30 minute workouts
Minimal equipment
Focus on strength and mobility
All sessions are optional

Program Overview

If you’re currently pregnant and interested in trying Pregnancy with Sarah, it’s essential you receive clearance from your healthcare provider before you begin.

Pregnancy with Sarah is suitable for women who want to stay active or find a gentle way to move during pregnancy with 40 weeks of low-impact workouts focused on strength training and mobility. When you select the program in the Sweat app, you’ll be asked to enter what week of pregnancy you’re in so you start in the right place.

The workouts are uniquely tailored to each trimester (where you start the program will depend on how far along you are) and are designed to help you move with confidence as you maintain your strength, fitness, posture and general health from bump through to birth.

Each week has a mixture of resistance sessions, low-intensity cardio sessions, recovery and rest days, all of which are optional.

There are three 20-30 minute weekly workouts that include mobility and activation work, followed by low-intensity strength training in the form of supersets, trisets, or circuits. There is also a fourth Express bonus session featuring ladders, pyramids and circuits. Your weekly workouts include:

Full Body Strength & Mobility
Lower Body Strength & Mobility
Upper Body Strength & Posture
Bonus workout (changes weekly)

With plenty of variety and a unique workout structure, Sarah has created an engaging program for every stage of pregnancy.

Equipment

What you’ll need

You can do Pregnancy with Sarah at home or in the gym with some basic equipment. If you don’t have dumbbells, you can use your bodyweight or substitute for two safe objects of the same weight, such as bags of food or full water bottles. If you don’t have a bench, you can use a chair or a stable, flat surface instead.