Lifting for Two (Soon): The Science-Backed Strength Training Blueprint for Women Preparing for Pregnancy

Lifting for Two (Soon): The Science-Backed Strength Training Blueprint for Women Preparing for Pregnancy

 

Preparing for pregnancy isn’t only about timing and nutrition - it’s also about strength, stability, and resilience. Long before a baby bump appears, the body begins its journey toward supporting new life, and building a foundation of muscle and mobility can make every stage of that journey smoother.

 

At CGPT in Hawthorn, we regularly work with women who are planning to start a family and want to feel physically prepared for pregnancy, birth, and recovery. Strength training before conception helps build a stronger, more adaptable body - one that can better support hormonal changes, postural shifts, and the physical demands of pregnancy.

 

Whether you’re a first-time mum-to-be or already have children and are planning another, this is your opportunity to lay the groundwork for strength, confidence, and wellbeing that lasts far beyond the baby years.

 

Why Pre-Pregnancy Strength Training in Important

 

Pregnancy is often described as one of the most physically demanding periods in a woman’s life. Research from the University of Queensland (Davenport et al., 2019) found that women who enter pregnancy with higher baseline strength and fitness experience fewer musculoskeletal issues, less fatigue, and improved outcomes in labour and postpartum recovery.

 

Strength training before conception is about pre-habilitation - preparing your body to handle change. By strengthening key muscle groups (particularly the core, glutes, and back), you’re giving your body the tools it needs to support a growing belly, shifting posture, and increased load on the spine and hips.

 

It’s also about building a relationship with movement that feels sustainable. When training is part of your lifestyle before conception, it becomes easier to adapt and continue safely throughout pregnancy and beyond.

 

Building the Foundation: Core, Glutes, and Back

 

While no two pre-pregnancy programs look the same, research consistently highlights the importance of strengthening the posterior chain - the muscles that stabilise and support the spine, pelvis, and hips.

 

A strong core is more than visible abdominal tone; it’s the deep stabilising muscles that support internal organs and maintain pelvic alignment. Studies from Monash University (Smith et al., 2020) demonstrate that women with stronger deep core engagement experience fewer lower-back issues during pregnancy and a smoother transition into postpartum recovery.

 

The glutes act as key stabilisers for the pelvis, and strong glutes help reduce strain on the lower back and hips as weight shifts forward during pregnancy. They also support balance, posture, and efficient movement - all vital as the centre of gravity changes.

The upper and mid-back play an equally important role. As the chest expands and posture shifts, strong back muscles help prevent rounding through the shoulders and keep breathing mechanics more efficient.

 

At CGPT, we focus on functional strength - movement patterns that translate to real life. That means exercises that help you move better, not just lift heavier.

 

Mobility and Pelvic Floor Preparation

 

Strength without mobility can create tension; mobility without strength can create instability. Pre-pregnancy training should combine both.

 

Gentle hip, thoracic spine, and ankle mobility work prepares the body to move freely through the changing ranges required during pregnancy. Mobility also aids circulation, helps regulate stress, and reduces stiffness from sedentary work or long commutes - factors often underestimated in fertility and pre-natal health.

 

Pelvic floor preparation is equally crucial. Research from the University of Melbourne’s Centre for Women’s Health (Hagen et al., 2021) highlights that pelvic floor conditioning before pregnancy significantly reduces the risk of incontinence and pelvic pain later on.

 

Strength training that integrates breathwork and controlled core activation teaches body awareness - helping women understand how to engage and release pelvic muscles effectively. This awareness becomes invaluable during pregnancy, labour, and postpartum recovery.

 

Balancing Intensity and Hormonal Health

 

Many women worry about training “too hard” while trying to conceive - and it’s a valid concern. Overtraining can elevate cortisol levels and, in some cases, impact menstrual regularity. However, consistent, moderate strength training supports hormonal balance rather than disrupting it.

 

A 2022 review by the Australian Institute of Sport (AIS) found that resistance exercise improved insulin sensitivity and reduced chronic inflammation - both key markers for reproductive health. Additionally, The American College of Obstetricians and Gynecologists (ACOG, 2020) supports strength training as a safe and beneficial practice for women preparing for pregnancy, provided it’s well-structured and supervised.

 

The goal isn’t perfection or exhaustion; it’s consistency and confidence. A tailored program allows for progressive overload without tipping into fatigue. That’s where professional guidance makes all the difference - ensuring the balance between training hard enough to build strength, but not so hard that recovery or fertility is compromised.

 

Nutrition and Recovery: Fuel for Fertility

 

Nutrition is another pillar of pre-pregnancy preparation. Adequate protein, healthy fats, and micronutrients such as iron, zinc, folate, and magnesium are essential for hormone production and egg quality.

 

A 2021 study from Deakin University found that women who combined resistance training with balanced macronutrient intake reported higher energy levels and improved menstrual regularity within 12 weeks - indicators of a healthier hormonal environment.

 

Recovery is equally important. Sleep, hydration, and stress management all influence fertility. Strength training actually supports these systems by improving sleep quality (Kovacevic et al., 2018) and reducing cortisol through structured physical exertion.

 

At CGPT, we take a holistic view of fitness - recognising that recovery, nutrition, and emotional wellbeing all contribute to long-term progress.

 

Mindset: Strength as Self-Care

 

The months leading up to pregnancy can be filled with uncertainty and mixed emotions. Strength training offers a powerful sense of control and self-confidence during this time.

 

Lifting weights teaches patience, trust in your body, and the value of steady progress - qualities that mirror the mindset needed for motherhood. It also provides an outlet for stress and anxiety, releasing endorphins that help regulate mood and promote optimism.

 

When you train for strength, you’re not just preparing your body; you’re preparing your mindset. That resilience will serve you through pregnancy, birth, and every sleepless night that follows.

 

Why Choose CGPT as Your Training Partner

 

CGPT is more than a gym - it’s a private training space designed for personal connection, safety, and support. For women preparing for pregnancy, that means individualised care and an environment where questions are welcomed and progress is celebrated.

 

Our trainers bring years of experience in strength training, pre- and post-natal conditioning, and injury prevention. Each program is designed around your unique physiology, goals, and stage of life - whether you’re looking to enhance fertility, build confidence before conception, or simply future-proof your body for the physical demands of pregnancy.

 

At CGPT, we believe that every woman deserves to feel capable and empowered in her training. Our approach blends evidence-based programming with a genuinely supportive atmosphere that welcomes women of all ages, fitness levels, and life stages.

 

You’ll never feel rushed, crowded, or out of place. Instead, you’ll train in a calm, private setting where every detail is tailored to help you thrive - before, during, and after pregnancy.

 

The Long View: Training Beyond Conception

 

A strong pre-pregnancy foundation creates a smoother transition into prenatal exercise. Women who enter pregnancy with established strength and mobility adapt more easily to the physical changes that come later.

 

Studies from Queensland University of Technology (Wallace et al., 2022) show that women who engaged in regular resistance exercise before conception maintained higher physical activity levels throughout pregnancy compared to those who started after becoming pregnant. This continuity supports both maternal health and foetal development.

 

Once pregnancy begins, training typically shifts toward maintaining strength, mobility, and circulation - rather than building new intensity. But the confidence and body awareness gained in pre-pregnancy training often make those adjustments feel natural and empowering rather than restrictive.

 

The CGPT Difference: A Supportive Space for Every Stage

 

No matter where you’re at on your fertility journey - considering pregnancy, actively trying, or already expecting - CGPT provides a safe, supportive, and professional environment to guide you through it.

 

Our team understands that strength looks different for everyone. Some clients want to feel powerful and energised; others want to manage back pain, improve posture, or simply maintain consistency during life’s transitions.

 

At CGPT, every goal is valid and every journey is respected. The combination of scientific understanding, personalised programming, and a genuinely friendly culture makes it easy to stay committed and confident at every stage.

 

Final Thoughts

 

Strength training before pregnancy isn’t about perfection - it’s about preparation. Building muscle, improving mobility, and supporting hormonal health create a foundation for a stronger, more comfortable, and more confident pregnancy experience.

 

At CGPT, we help women lift for the life they want - not just for a season, but for the years to come. Whether you’re six months or six weeks away from trying to conceive, now is the perfect time to start.

 

Email Andrea today at andrea@chrisgympt.com to begin your pre-pregnancy strength program.

 

References

·       Australian Institute of Sport (AIS) 2022, Women’s Health in Sport: Resistance Exercise and Hormonal Balance, Canberra.

·       Davenport, MH et al. 2019, Impact of physical activity on pregnancy outcomes, British Journal of Sports Medicine, 53(14), pp. 885–894.

·       Deakin University 2021, Nutrition, resistance training, and menstrual health in pre-pregnancy women, Journal of Women’s Health and Nutrition, 30(5), pp. 321–329.

·       Hagen, S et al. 2021, Pelvic floor muscle training before and during pregnancy: outcomes for urinary incontinence, BMC Women’s Health, 21(1), 412.

·       Kovacevic, A et al. 2018, Resistance exercise and sleep quality: a systematic review, Sleep Medicine Reviews, 38, pp. 70–80.

·       Monash University 2020, Core stability and pregnancy-related back pain prevention, Australian Journal of Physiotherapy, 66(2), pp. 101–109.

·       Smith, J et al. 2020, Core muscle function and pregnancy outcomes, Monash Women’s Health Research Centre, Melbourne.

·       Wallace, L et al. 2022, Pre-conception physical activity and pregnancy adaptation, Women’s Health Reports, 3(1), pp. 22–30.

·       The American College of Obstetricians and Gynecologists (ACOG) 2020, Physical Activity and Exercise Before and During Pregnancy, Washington, D.C.

Strong Starts Here: How CGPT Helps Women Prepare for Pregnancy with Confidence

July 30, 2025
Strong Starts Here: How CGPT Helps Women Prepare for Pregnancy with Confidence Preparing your body for pregnancy is about more than nutrition and timing - it’s about building the strength, stability, and energy to support a growing body and an evolving life. At CGPT in Hawthorn, we help women at every stage of the fertility journey feel physically prepared, confident, and strong. Whether you’re planning to conceive soon or simply want to create a healthier foundation for the future, our private gym and experienced trainers offer the guidance and support you need to train safely and effectively. Why Strength Training Before Pregnancy is Important Pregnancy is one of the most physically demanding experiences the body can go through. The right preparation makes a world of difference. Research from the University of Queensland (Davenport et al., 2019) found that women who entered pregnancy with better strength and conditioning experienced fewer musculoskeletal issues, improved energy, and faster postpartum recovery. Strength training before conception isn’t about pushing limits - it’s about developing a balanced, stable body capable of handling change. By strengthening the core, glutes, and back, you’re giving yourself the support system needed for pregnancy and beyond. At CGPT, our focus is on functional movement - training that improves how you feel and move in everyday life. We design each program around your current fitness level, goals, and comfort, ensuring you’re always working within safe and sustainable boundaries. A Private and Supportive Environment CGPT isn’t a typical big box gym. Our private gym in Hawthorn provides a calm, welcoming space free from distractions and crowds. Every client trains in a one-on-one or small private setting, giving you the confidence to focus fully on your body and your goals. We work with women of all ages, backgrounds, and fitness levels - from those just beginning their fitness journey to those with established training experience. Our environment is inclusive, respectful, and designed to make every session feel comfortable and achievable. For women preparing for pregnancy, that privacy and personalisation make all the difference. You’ll never be left wondering if you’re doing the right exercise or pushing too hard - every session is guided, safe, and structured for your unique stage of life. Expert Trainers Who Understand Women’s Health The CGPT trainer team brings a wealth of experience in strength training, movement correction, and women’s health. Each program is evidence-based, drawing from current research on hormonal health, pelvic stability, and injury prevention. Our trainers collaborate closely with clients to help them: · Build the core and glute strength that supports a growing belly. · Improve posture and balance for long-term comfort. · Reduce back and hip tension before it becomes an issue. · Feel more energised and confident leading into pregnancy. We also understand the emotional and mental side of the process. Pre-pregnancy can be a hopeful but uncertain time - training at CGPT offers a sense of routine, calm, and empowerment that supports not just your body but your overall wellbeing. Safe, Smart, and Science-Based Strength training before pregnancy is safe and highly beneficial when done correctly. Studies from Monash University (Smith et al., 2020) and the Australian Institute of Sport (2022) confirm that resistance training supports hormonal balance, improves bone density, and reduces chronic inflammation - all factors linked to reproductive health. Our approach focuses on progression, not perfection. You’ll build strength gradually, develop stability through movement, and feel your confidence grow with each session. And because our programs are tailored around you, we can easily adapt your training as your needs evolve - before, during, or after pregnancy. Why Women Choose CGPT Women choose CGPT because it’s a space where they feel seen, supported, and genuinely cared for. Every detail of the experience - from the welcoming environment to the one-on-one coaching - is designed to help you feel empowered in your own skin. Here’s what sets us apart: · Private setting: No crowds, no waiting, no distractions. · Personalised programs: Tailored specifically to your stage of life and fitness level. · Experienced trainers: Specialists in strength training, pre- and post-natal care, and safe exercise progression. · Inclusive culture: We welcome women of all ages, abilities, and backgrounds. Yes, it’s about getting stronger but it’s also about feeling genuinely ready for whatever comes next. Begin Your Journey with Confidence If you’re thinking about starting a family soon, now is the perfect time to invest in your strength. Training at CGPT gives you the tools to support your body through pregnancy, recovery, and motherhood with confidence. Our team is here to guide you every step of the way - with knowledge, compassion, and a focus on long-term health. Email Andrea today at andrea@chrisgympt.com to start your pre-pregnancy strength program. Because when it comes to preparing for pregnancy, building strength is one of the most powerful things you can do - for yourself, and for the life you’re creating.

Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day

July 21, 2025
Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day If you’re counting down to your wedding, you already know the to-do list is endless - dress fittings, venue visits, catering tastings, and seating charts. With so much to organise, it’s easy to let your own health and fitness take a back seat. But the truth is, feeling strong, confident, and energised on your wedding day is one of the best gifts you can give yourself. Strength training is more than just “getting in shape.” It supports posture, helps manage stress, boosts confidence, and gives you the stamina to enjoy every moment - from the walk down the aisle to the last dance at the reception. At CGPT in Hawthorn, we’ve designed a framework that works seamlessly alongside wedding prep, with a private and personalised approach to training that takes the stress out of fitness. Here’s a simple month-by-month guide to help you move toward your big day with strength and confidence. Six Months Out: Build Your Base Six months gives you a generous runway to set strong foundations. This is the time to focus on overall strength, energy, and consistency. Building a solid base now means your body adapts gradually, reducing the risk of injury or burnout later. Think of this stage as creating the “frame” for everything to follow. A focus on big-picture strength gives you the power to carry through the months ahead, whether your goals are building lean muscle, improving posture, or simply feeling more energised. Couples training together at this stage can follow the same rhythm while working toward individual goals, even if fitness levels differ. Three Months Out: Refine and Define With 12 weeks to go, most of the groundwork is in place - now it’s about refining. This stage is perfect for dialling in body composition and highlighting the results of your training. Improved strength and energy levels can also help balance the demands of wedding planning, where stress can easily creep in. For couples, this can be a fun stage to share workouts side by side. Even if one partner wants to lean into aesthetics and the other prefers performance, training together keeps motivation high and makes fitness part of the wedding journey. One Month Out: Posture, Core, and Confidence The last few weeks before your wedding are about polishing the details - much like your final dress fitting or venue walk-through. Posture work, core stability, and mobility are key focuses here. The goal is to stand tall, move with ease, and feel confident in every photo. Strength training also supports your mental health in this stage. Taking an hour for yourself in a private, distraction-free gym like CGPT provides a much-needed break from the endless checklist of wedding tasks. Wedding Week: Stay Calm, Stay Strong The week of your wedding isn’t the time to push harder or start something new. Instead, it’s about maintaining the energy and strength you’ve built while giving your body the space to look and feel its best. Light, confidence-boosting sessions will help reduce stress without leaving you sore or fatigued. And here’s a bonus tip: shorter, makeup-friendly workouts in the final days mean less chance of puffiness, breakouts, or stress-induced skin flare-ups. You’ll walk into your big day fresh, not frazzled. Why CGPT Is the Perfect Fit for Your Wedding Prep Preparing for a wedding is exciting - but it can also feel overwhelming. That’s why so many couples choose CGPT’s private gym in Hawthorn. Unlike generic gym memberships, CGPT offers: Personalised programs that evolve with your timeline and goals. A private environment free from the distractions of busy gym floors. Supportive coaching that makes training a positive, achievable part of your wedding countdown. Whether you’re training solo or as a couple, CGPT helps you move into married life feeling confident, strong, and energised - ready to enjoy every moment of your celebration. The CGPT Experience: More Than Just a Gym One of the biggest challenges people face when preparing for a wedding is finding the right training environment. A crowded commercial gym can feel intimidating, time-wasting, or simply uninspiring. At CGPT, we do things differently. Our private gym in Hawthorn is purpose-built for focus and results. You’ll never have to wait for equipment, compete with blaring music, or feel self-conscious about who’s watching. Instead, every session takes place in a calm, supportive setting where your time is valued and your progress is our priority. We’re proud to welcome clients of all ages and fitness levels. Whether you’re brand new to strength training or you’ve been active for years, our programs are tailored to your ability and goals. It’s not about fitting into a mould - it’s about creating the right path for you. Our Trainers: Knowledgeable, Supportive, and Experienced At the heart of CGPT is our team of dedicated trainers. Each coach brings years of expertise in strength training, injury management, and personalised programming, ensuring your workouts are safe, effective, and enjoyable. What makes our trainers different is their approach: Supportive and encouraging - we meet you where you’re at and help you progress step by step. Highly experienced - with backgrounds spanning physiotherapy, athletic development, and personal training, our knowledge runs deep. Genuinely invested in you - we take the time to understand your lifestyle, energy, and priorities, so training always feels achievable and relevant. Couples love training at CGPT because the atmosphere is welcoming, inclusive, and motivating. It’s the kind of place where you’ll feel comfortable whether you’re preparing for your wedding, building long-term strength, or simply wanting to feel healthier in daily life. Final Thoughts Your wedding day should be one of the most joyful experiences of your life - and that joy is amplified when you feel strong, confident, and comfortable in your own skin. By starting early and following a month-by-month approach, strength training becomes a supportive part of the wedding journey, not an added stress. At CGPT, we’ll help you go beyond “looking good for the big day.” We’ll help you build the strength, energy, and confidence to enjoy every step of the countdown - and every step down the aisle. Email Andrea today at andrea@chrisgympt.com to begin your wedding-ready program. Because lifelong strength begins before you say “I do.”

Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications

July 12, 2025
Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications If you’ve read our blog on Strength Training and GLP-1 Medications: A Powerful Combo for Weight Loss Success , you already know that pairing exercise with GLP-1 medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) can deliver life-changing results. But long-term success with GLP-1s isn’t just about the number on the scales. Without a plan to safeguard your strength and energy, weight loss can sometimes come at the expense of muscle, metabolism, and overall wellbeing. At CGPT in Hawthorn, we support clients using GLP-1s with personalised programs designed to protect muscle, maintain energy, and build resilience. Our private environment provides the expertise and accountability that generic gyms can’t, helping you stay strong during and beyond your weight loss journey. Why Maintaining Muscle is Important on GLP-1s GLP-1s work by suppressing appetite and reducing food intake, which makes weight loss possible even when other strategies have failed. However, along with fat loss, some lean muscle can be lost too. Research suggests up to a third of total weight lost may come from lean tissue if no protective steps are taken (Wilding et al. 2021). Losing muscle isn’t just about strength in the gym: Metabolism slows - less muscle means fewer calories burned at rest (Rosenbaum & Leibel 2010). Bone health suffers - strong muscles stimulate stronger bones, protecting against osteoporosis (Kohrt et al. 2004). Everyday function declines - from climbing stairs to enjoying active holidays, muscle is what powers daily life. Energy, Focus and the Fatigue Factor Many GLP-1 users notice dips in energy, especially when their calorie intake is significantly reduced. It’s tempting to skip workouts when you’re feeling flat - but movement often does the opposite of what you expect. Strength training has been shown to: · Improve the body’s ability to produce and use energy efficiently (Holloszy 2008). · Enhance blood sugar management and reduce brain fog (Ivy 1997). · Lift mood, improve focus, and counteract fatigue (Gordon et al. 2017). In other words, the right training doesn’t just burn energy - it creates it. Building for the Future Some people use GLP-1s short term, while others continue long term as part of chronic weight management (Davies et al. 2021). Regardless of the timeframe, strength training is your insurance policy for the future. Protecting and building muscle now means: · A stronger metabolism, so your body continues burning more energy every day. · A buffer against rebound weight gain if medication use changes. · Greater freedom to enjoy the things you love - travel, sport, or simply keeping up with friends and family. Why CGPT Is the Right Partner GLP-1 users need more than a one-size-fits-all gym membership. At CGPT, our trainers understand the unique challenges that come with rapid weight loss and reduced energy intake. We provide: Tailored programs that evolve with you, whether you’re starting your GLP-1 journey or looking ahead. A private environment free from the distractions and crowds of commercial gyms. Supportive coaching that balances challenge with care, ensuring you feel safe and capable every step of the way. Our goal isn’t just to help you lose weight - it’s to help you keep your strength, confidence, and quality of life for years to come. Final Thoughts: Beyond the Scale GLP-1 medications are powerful tools for weight loss. But the real measure of success goes beyond the number you see on the scales. It’s found in the muscle you protect, the energy you regain, and the confidence you build. At CGPT, we’re here to make sure your weight loss journey doesn’t come at the cost of your long-term health. Email Andrea today at andrea@chrisgympt.com to start a program tailored to your GLP-1 journey. Because weight loss may begin with medication, but lifelong health is built with strength. References · Davies, M, et al. 2021, Semaglutide for weight management: a clinical review, Diabetes, Obesity and Metabolism, 23(4), pp. 879-891. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 75(6), pp. 566-576. · Holloszy, JO 2008, Regulation by exercise of skeletal muscle content of mitochondria and GLUT4, Journal of Physiology, 586(1), pp. 1-6. · Ivy, JL 1997, Role of exercise training in the prevention and treatment of insulin resistance and non-insulin-dependent diabetes mellitus, Sports Medicine, 24(5), pp. 321-336. · Kohrt, WM, et al. 2004, Physical activity and bone health in older men and women, Medicine & Science in Sports & Exercise, 36(11), pp. 1985-1996. · Rosenbaum, M & Leibel, RL 2010, Adaptive thermogenesis in humans, International Journal of Obesity, 34(S1), S47-S55. · Wilding, JPH, et al. 2021, Once-weekly semaglutide in adults with overweight or obesity, The New England Journal of Medicine, 384, pp. 989-1002.