Strong, Fueled & Expecting: Training and Nutrition During Pregnancy

Halfway there with baby girl: how Coach Josie is training and eating at 20 weeks, and how we coach pregnant clients at Leverage Fitness.

Coach Josie is 20 weeks pregnant and still lifting. Not to chase numbers, and not to prove anything, but because strength training and steady fueling help her feel capable, energized and ready for what comes next.

She recently shared a look at a normal week: the lifts she's doing at Leverage and the meals keeping her going. Here's what that looks like, and how the same approach shapes the way we coach every pregnant client at our Rittenhouse studio.

Why strength train during pregnancy?

For most healthy pregnancies, staying active is encouraged, and strength work is one of the best ways to do it. Your body is changing week to week. Building and keeping strength helps you carry those changes, and the everyday lifting of motherhood, with more ease.

What strength training can support:

• Daily-life strength for lifting, carrying and getting up and down off the floor

• Posture and back support as your center of gravity shifts

• Muscle you'll want postpartum, so returning to training feels like a continuation, not a restart

• Energy, mood and routine, a consistent hour that's just for you

At Leverage, progress during pregnancy is measured by confidence, consistency and capacity. Never by pressure to "bounce back." There is no one-size-fits-all pregnancy workout, and every session adapts to how you feel that day and to your medical team's guidance.

What Josie's training looks like at 20 weeks

Josie's sessions are built on the same fundamentals she'd train any other time: squat, hinge and pull. What changes is the setup, range of motion and load.

Exercise	What it builds	Pregnancy-friendly adjustment
Goblet squat to a bench	Legs, glutes and the strength to stand up from low surfaces	A bench or box sets a consistent depth and adds confidence
Kettlebell deadlift	Hips, hamstrings and safe lifting mechanics	Weight stays close to the body; stance widens as the belly grows
Trap bar deadlift	Total-body strength for picking things up off the floor	Neutral handles keep the load centered and upright
Cable pull-through	Glutes and the hip hinge pattern	Light, controlled load with no spinal compression

Notice what's missing: max-effort lifts, breath-holding and anything that feels off that day. Josie lifts with control and keeps a couple of reps in reserve, and her coaches adjust in the moment.

Fueling body and baby: protein at every meal

Josie's number one nutrition rule in pregnancy is simple: protein at every meal. In her words, it supports baby's growth and development while helping her maintain her own skeletal muscle mass.

Here's what that looks like on a real plate:

Meal	Protein	Carbs	Produce and fats
Salmon dinner	Salmon, cheese ravioli	Sweet potatoes, ravioli	Asparagus
Chicken bowl	Chicken thigh, black beans	Rice	Zucchini, avocado
Broccoli bowl	Pecorino cheese	—	Roasted broccoli, celery, basil, fresh broccoli purée
Snack	Vanilla Greek yogurt	Nectarine	Almonds

None of these are complicated. Each one pairs a protein with real carbohydrates for energy, plus color from vegetables or fruit and a little healthy fat. That's the pattern to copy.

A few more habits that help:

• Build meals around protein first, then add carbs, produce and fats

• Keep easy options ready, like Greek yogurt, prepped chicken and cut fruit, for low-energy days

• Stay flexible. Appetite, nausea, cravings and schedule change across trimesters, and your plan should change with them

• Hydrate consistently through the day, especially around training

How we adapt training trimester by trimester

Your training changes as your body does. Here's how Leverage coaches approach each stage:

1. First trimester: Establish communication, track energy and symptoms, and adjust volume, intensity or exercise selection as needed.

2. Second trimester: Continue appropriate strength work while adapting positions, range of motion, loading and recovery.

3. Third trimester: Prioritize comfort, confidence and daily-life strength, and keep adjusting setup, volume, rest and movement choices.

Throughout, every modification reflects current exercise guidance, your individual needs and any restrictions from your medical team. Always get clearance from your OB or midwife, and stop and check in with them if something doesn't feel right.

When your needs go beyond coaching, we connect you with trusted local specialists in pelvic-floor physical therapy, perinatal mental health, massage therapy, reformer Pilates and birth services.

Train with us before, during and after pregnancy

Leverage offers complimentary support at every stage:

Stage	What you get
During pregnancy	Free nutrition consultation with Coach Josie, plus a follow-up
Cleared to return	4 free one-on-one training sessions
Postpartum	Free nutrition consultation, plus a follow-up

Ready to start? Visit our Pregnancy Strength Training page, download the Women's Strength + Nutrition guide, or book a tour of our Rittenhouse studio.

This post is for general education and is not medical advice. Talk with your obstetric clinician, physician or registered dietitian before starting or changing exercise or nutrition during pregnancy.