Fitness Training for Two Starts Before Conception!

Why preparing your body before pregnancy is the smartest move a future mother can make.

Becoming a mother is one of the most physically demanding transitions a woman will ever go through. For the women who plan every detail of their careers, finances, and families - why should preparing your body for pregnancy be any different?

If you’re considering starting a family, here’s a truth most OBs won’t emphasize enough: your pre-pregnancy fitness level is a major predictor of how your body handles pregnancy, delivery, and postpartum recovery. And just like any major endeavor, success is earned in the preparation phase.

At Fitness Together Brookfield, we specialize in helping women - especially high-performing, busy women - prepare their bodies and minds for motherhood with precision, personalization, and measurable results.

Please take note that we are not physicians or medical experts and any tips outlined in this post are recommended for your consideration, not healthcare advice. Our hope is to educate and enlighten you to a best-practices approach, based on our experience and knowledge, and encourage you to work with your healthcare professionals before inclusion or changes to your own fitness or nutrition.

Why Pre-pregnancy Fitness Matters

Studies show that women who are physically fit prior to pregnancy have a lower risk of gestational diabetes, preeclampsia, and unplanned C-sections [ACOG]. Regular strength and cardiovascular training before conception improves metabolic health, regulates hormones, and builds a stronger pelvic floor and core - essential for carrying and delivering a baby safely.

Even a modest improvement in fitness before pregnancy leads to faster postpartum recovery and better long-term health for both mom and baby [NIH].

But here’s the problem: most women walk into pregnancy undertrained, overstressed, and nutritionally depleted - and they don’t realize it until it’s well into their pregnancy that they need to build a healthier foundation and to safely start an effective training program. The good news is that an experienced personal training environment can start in most stages of pregnancy, creating a plan that meets the new mother-to-be where they currently are physically - and mentally.

What an Ideal Pre-pregnancy Program Should Include

At Fitness Together Brookfield, we don’t guess. We build strategic pre-pregnancy training plans that are:

1. Strength-Based with Smart Core Progression

We focus on pelvic stability, glute activation, and core control - critical for stabilizing the spine as your body adapts to pregnancy-related changes. Our private suites allow for precise coaching without distractions or intimidation. As your body goes through the beautiful changes from your first show of pregnancy to your full-on baby bump, we continually update your program to be just what you need. And, with the privacy of our suites, you can be confident that you will get your workouts in without feeling like the gym is watching you.

2. Cardiovascular Conditioning without Overtraining

A strategic aerobic foundation supports fertility by enhancing insulin sensitivity, optimizing circulation, and regulating stress hormones. Yet too much high-intensity cardio can elevate cortisol and disrupt reproductive hormone balance - especially in driven professionals juggling stress and ambition.

What the research says:

• A 2025 integrative review concluded that preconception physical activity - particularly moderate-to-vigorous activity totaling ~150 minutes/week - is linked to significantly lower risks of gestational diabetes, hypertension, preeclampsia, excessive pregnancy weight gain, and complications during delivery [Springer Nature].
• Systematic reviews show that high-volume or high-intensity workouts (60+ minutes daily) may increase the risk of ovulatory infertility, while lower intensity aerobic activity or combined aerobic/resistance programs support ovulation and conception [Fertility Society of Australia].
• Even light-to-moderate exercise is not expected to impair fertility, and may indeed improve outcomes for women with PCOS or obesity-related anovulation [Mother To Baby].

That’s why we emphasize low-impact, moderate-intensity cardio - designed to support fertility without overstimulating your system.

Optimal low-stress cardio options include:

• Inclined walking or treadmill hiking (Zone 2 heart rate): Encourages blood flow to reproductive organs without taxing recovery.
• Swimming or water walking: Gentle on joints, supports endurance and promotes circulation, while reducing systemic inflammation [Tallahassee Memorial Health].
• Elliptical or spin bike at low resistance: Maintains cardiovascular access with minimal joint stress.
• Outdoor rucking (walking with light load): Builds stamina and core strength in a restorative, low-impact way.
• Rowing with intervals and steady-state recovery: Engages full body, maintains moderate heart rate without excessive stress.

Integrating Low-Stress Cardio into a Pre-pregnancy Plan

• Frequency & duration: Aim for 3–5 sessions per week, with 20–30 minutes per session in a conversational (Zone 2) pace. If you aren’t quite sure, a qualified personal trainer can help you identify and track your target HR zones.
• Recovery-first mindset: Prioritize rest - instead of logging hours, focus on consistent movement paired with adequate recovery.
• Balance across training modalities: Combine cardio with strength and mobility sessions to build a resilient foundation for pregnancy.
• Mindful progress: Monitor fatigue, sleep quality, and menstrual regularity - adjust intensity as needed.

Why Cardio Coordination with a Personal Trainer Matters

At Fitness Together Brookfield, we individualize cardio programming to your fitness level, stress load, and schedule. Our personalized coaching ensures:

• Supportive pacing and heart rate guidance
• Recovery checks to prevent hormonal disruption
• Perfect technique in modalities like rowing or treadmill workouts
• Cohesion with your nutrition and strength plan to avoid excess deficits

3. Nutritionally Rebalanced for Optimal Mother and Fetal Development

When most women think about "eating for pregnancy," they focus on pre-pregnancy vitamins. But real readiness happens months before conception. Many (likely most) women in today’s busy lifestyle environments are unknowingly undernourished - not from calorie restriction, but from years of stress, poor absorption, and insufficient intake of key micronutrients.

At Fitness Together Brookfield, we don’t dabble in general advice - we help all women, including future moms, take an elite, expert approach to fueling their fertility and physical performance.

Here’s what a smart pre-pregnancy nutrition strategy includes:

Addressing the Most Common Nutrient Gaps

Women preparing for pregnancy often lack:

• Iron – Critical for energy, oxygen delivery, and preventing early fatigue. A deficiency before conception can set the stage for complications in early pregnancy. Aim for iron-rich foods like grass-fed beef, lentils, and spinach, ideally paired with vitamin C to enhance absorption.
• Magnesium – Essential for hormonal balance, stress regulation, sleep, and blood sugar control. Chronic stress and intense training deplete magnesium stores. We recommend food sources like pumpkin seeds, dark leafy greens, and avocado - and in some cases, supplementation.
• Folate (not just folic acid) – Supports neural tube development and healthy cell division. We recommend food-based folate (also called Vitamin B9), over synthetic folic acid. Folate is naturally found in legumes, asparagus, eggs, leafy greens, bananas, and a number of other delicious food options [Healthline].
• Vitamin D – Supports immune health, egg quality, and hormonal balance. Most women in northern climates, including Wisconsin, are deficient in Vitamin D - due to our comparatively limited sun exposure. Blood testing is ideal, but safe food sources include egg yolks, salmon, and fortified dairy. [MDPI]
• Omega-3 fatty acids (especially DHA) – Dietary omega-3s play a role in brain development and growth of the fetus during pregnancy and even into infancy. Studies show that a higher intake of seafood containing DHA (about 8 ounces weekly) is associated with healthier infants. And, research found that higher fish consumption during pregnancy (2+ servings fish weekly) compared with no fish intake was associated with higher cognitive scores in infants and young children 3-5 years old [Harvard T.H. Chan]. For the best source of omega-3s, you can seek out low-mercury seafood, like salmon, shrimp, or shellfish - or, if it suits your palate, try sardines - they are noted as the fish with the lowest mercury levels, according to the FDA [FDA]. You should note that there is a trade-off between mercury and omega-3s but should be able to safely balance limitations on high-mercury seafood with high-omega-3 seafood [Oregon State].

One of the best ways to approach nutritional gaps is to start supplementing or replacing parts of your daily intake with foods that check many of these boxes. We love eggs and healthy side salads, with spring greens, because they add up to many of the benefits we mention on this list.

Blood Sugar Balance = Hormonal Stability

A future mom’s insulin sensitivity has a direct impact on ovulatory function and pregnancy outcomes. We guide clients to:

• Prioritize protein at every meal (minimum 25-30g per meal) to stabilize glucose levels and reduce cravings [Joslin Diabetes Center].
• Build meals around non-starchy vegetables, healthy fats, and slow-digesting carbs
• Eliminate blood sugar crashes by timing meals every 3-4 hours and reducing ultra-processed snacks.

This isn’t about dieting. It’s about nourishing the endocrine system to support a healthy pregnancy from day one.

Gut Health: The Fertility Connection

Your gut microbiome influences everything from nutrient absorption to inflammation and estrogen detox. We encourage clients to:

• Eat a diverse range of colorful plants (30+ per week) to feed beneficial bacteria
• Incorporate fermented foods (e.g., kefir, sauerkraut, plain yogurt – a great substitute for sour cream)
• Avoid unnecessary antibiotics and ultra-processed foods that can damage gut lining and hormonal balance

Emerging research shows gut health may even influence the future baby’s microbiome -starting in utero [NIH].

Strategic Supplementation

While food-first is always the goal, targeted supplementation may be necessary - especially for busy, high-stress professionals or with limited time to cook or eat regularly. Additionally, we refer our clients to trusted local providers for testing and individualized protocols when needed.

Your Training and Nutrition Should Work Together

Too often when women first start getting pregnancy ready they “train hard” and “eat clean” without syncing those inputs with the hormonal shifts of pre-conception. At Fitness Together Brookfield, we connect these dots. Your training plan and nutrition guidance are calibrated together to maximize fertility, resilience, and recovery - without burnout.

4. Stress Reduction Through Movement

High-achieving women often carry stress like a badge of honor - but chronic stress can quietly sabotage fertility, disrupt menstrual cycles, and drain the body of the very nutrients needed to support a healthy pregnancy. Our programs use resistance training and mobility circuits to help the body self-regulate stress levels - without adding another task to your already full plate [Mayo Clinic].

At Fitness Together Brookfield, we recognize that effective pre-pregnancy training isn’t just physical - it’s also hormonal, emotional, and neurological.

Why Stress Management Is a Fertility Essential

Cortisol, the body’s primary stress hormone, plays a critical role in the preconception puzzle. Elevated cortisol can suppress the reproductive axis (HPA and HPO), interfering with ovulation, progesterone production, and overall hormonal balance [NIH].

Even if you’re eating well and training hard, persistent stress without regulation can blunt results - and prolong the time to conception.

How We Integrate Stress-Regulating Movement Into Training

Our private suite environment is designed to eliminate overstimulation, noise, and the chaotic energy of traditional gyms. Your body responds differently when it feels safe, focused, and supported.

Here’s how we intentionally lower stress through structured movement:

• Mobility Circuits & Breathwork
  Low-load mobility drills paired with diaphragmatic breathing help activate the parasympathetic nervous system, reducing stress markers while improving posture and range of motion. We focus on the form and help you focus on your breathing so you get the most out of every rep without having to overthink it.
• Eccentric Strength Work
  Slowing down movement (especially the “lowering” phase) increases neuromuscular engagement and reinforces calm control - building strength and mental resilience.
• Minimalist Conditioning
  Instead of punishing HIIT, we use moderate tempo circuits with active recovery to gently raise heart rate while keeping cortisol in check.
• Stretch-to-Train Transitions
  Each session ends with down-regulating work - think deep stretches, box breathing, and floor-based resets. Clients leave feeling calm, not depleted.

We don't believe in training through burnout. We build bodies that are strong and adaptive - ready for pregnancy, birth, and life beyond.

What Most Gyms Get Wrong

We really don’t like to call out our friends in the fitness world, but to be honest, we’ve seen too many mishandled pre-pregnancy cases. We usually have women find us after they have progressed into their pregnancy but still feel like they are not physically or nutritionally prepared. Unfortunately, most gyms treat training like a one-size-fits-all workout. We realize that preparing a body for pregnancy demands nuance, coaching, and total customization - especially for women balancing work, travel, and the high demands of life.

That’s why we train exclusively in private, distraction-free suites with expert trainers who understand women’s bodies - and how to prepare them for the marathon of motherhood.

Our clients include physicians, attorneys, executives, business owners, and the like… you know, high-performance moms who want results, not guesswork.

FAQs about Pre-pregnancy Training

Q: When should I start training before trying to conceive?
A: Ideally, at least 3–6 months beforehand. This gives your body time to adapt safely and build the foundation you’ll need later. If you find out you are pregnant and haven’t started a program, an experienced fitness professional should be able to work with you to still get to your best condition throughout the remainder of your pregnancy.

Q: Is lifting weights safe before pregnancy?
A: Absolutely - and essential. Strength training reduces injury risk during pregnancy and delivery. Our programs use controlled, functional movements to build resilient tissue and posture. We have trained many pre-pregnancy through post-partum moms and have regularly heard positive feedback about their ease in delivery and physical recovery.

Q: Should I focus on losing weight before pregnancy?
A: Not necessarily. Our approach focuses on body composition and hormone balance - not aesthetics. Many women benefit more from adding strength and nutrients than chasing scale weight. Truth be told, we don’t like a scale-focused approach with any client and much prefer a data-driven approach. While it might be concerning to see weight gain, we find that healthy lean mass (muscle) while reducing fat mass is preferred. For women during pre-pregnancy and pregnancy, we take necessary weight gain into consideration to stay in a healthy range while making sure the body composition and hormones are where they need to be as well.

Q: I’m already fit. Do I still need guidance?
A: Most likely - because performance fitness and pre-pregnancy fitness are not the same. We help optimize recovery, modify intensity, and avoid the mistakes that even “fit” women make before pregnancy. We have also found that many women who have found success in the gym do so with a very different strategic approach than it takes for a successful pregnancy. We have worked with women from outside fitness environments, and even our own clients, as they recognize these new fitness needs are unique, choosing to work with our trainers because of our pre-pregnancy expertise.

Next Step: Book Your Strategy Session

If you’re planning to start a family, or even looking to have additional children, and want to do it from a position of strength, don’t leave your body’s readiness to chance.

Click here to schedule a complementary strategy session Connect with a fitness specialist at Fitness Together Brookfield. We’ll assess where you’re starting, clarify your goals, and outline the safest and most effective training plan to support your journey into motherhood.

Your future baby deserves a strong, healthy, confident mom—and it starts before the bump.