8,600+ women have trained through the 40-Week Prenatal Program
You're afraid lifting will hurt the baby.
You don't know which exercises are still safe past 20 weeks, let alone 35.
Your last pregnancy left you in pelvic pain by the third trimester, and you don't want a repeat.
You want to feel strong walking into labor — not just survive it.
Every one of those fears is real, and every one of them is answerable. I've been exclusively training prenatal and postpartum women for years, and I've been pregnant myself four times — so I've built this program from both sides of the barbell and both sides of the birth room as a birth doula. Pregnancy doesn't have to mean losing your strength or living with pain you assume is just part of it. It can look different. Here's how.
Your pelvis stabilizes two ways — form closure through joint alignment as your weight shifts, and force closure through the myofascial slings pulling the joint together during movement. Most prenatal programs address neither. We train both, every week. And unlike programs that treat pelvic asymmetry as a problem to fix, we don't chase symmetry — your pelvis isn't meant to be symmetrical, and normal asymmetry is part of how it's designed to move. The Pelvic Balance Method works with that asymmetry instead of against it, which is what actually relieves pelvic pain and improves mobility through pregnancy and into labor.
Pelvic pain by the third trimester → moving and training pain-free compared to previous pregnancies.
Guessing which exercises are safe this week → programming that automatically matches your current week, every week, from week 4 to week 41.
Losing strength and mobility as your body changes → staying strong and mobile enough that your baby has room to move through the pelvis at delivery.
Dreading labor as something to get through → walking in prepared, with a body that's been building toward birth for six months, not scrambling in the last few weeks.
What do you get with our prenatal strength program?
- Programming that matches your exact week of pregnancy, from the week you find out through the week you're likely to deliver
- Four strength days built on an upper/lower split, each with a well-rounded movement pattern across all three planes of motion
- A dedicated Pelvic Stability & Birth Prep day built on the Pelvic Balance Method
- Birth prep and pelvic floor work embedded into every session — not a separate add-on
- A daily birth prep warm-up circuit starting at week 20, so labor preparation is part of six months of training, not a last-minute scramble
- A four-week taper heading into birth: lower volume, more mobility and relaxation work, built to support the pelvic floor for labor
- Modifications developed from years of coaching real in-person prenatal clients across every trimester — not just one person's pregnancy
- Full access from your smartphone via the Teambuildr app, with all education delivered through Teachable
Squat/Deadlift Focused Day
built around your two heaviest compound lifts, paired with single-leg and staggered-stance stabilization work, finishing in pelvic stability accessory work. Step-ups and hip mobility work pair with the squat pattern specifically to support alignment through the hip and pelvis.
Chest/Back Focused Day
bench press and vertical pull paired with prenatal-safe core work, moving into upper body accessory work and a cardio endurance finisher.
Glute Focused Day
hip thrust and lunge variations built around strengthening the glutes and hamstrings, including rotational lunge work that helps open the mid-pelvis in preparation for birth. Finishes with pelvic stability accessory work.
Shoulder/Back Focused Day
overhead press and rows paired with prenatal-safe core work, finishing with upper body accessory work and a cardio endurance effort.
Pelvic Stability & Birth Prep Day
built around the Pelvic Balance Method. Trains joint alignment through your changing weight shift and myofascial sling activation together, so your pelvis stays stable as your center of gravity moves. This is the session clients tell us keeps them pain-free compared to previous pregnancies.
Labor Preparation
Starting at week 20, every training day opens with our birth prep circuit as your warm-up — so labor preparation isn't a phase you hit in the last month, it's built into six out of ten months of training.
The final four weeks shift focus entirely. Volume drops, mobility and relaxation work increases, and every session supports pelvic floor readiness for labor.
What Care Providers See
"As a certified nurse-midwife, I was seeing that my clients' fitness often caused more challenges during their birth because of unbalanced strength, causing a lack of pelvic mobility. I began to notice that clients who regularly participated in the MamasteFit prenatal training programs didn't have the typical days-long labors with malpositioned babies, hours of pushing, and damage to their pelvic floors that I found in other very fit clients. I appreciate MamasteFit's recognition of the need for balance between length, flexibility, and strength during the prenatal period." — Melissa, CNM, Certified Nurse-Midwife
What Do Our Clients Say
"I've been an L&D nurse for over 5 years and have followed your account for most of that time, often referring patients and new nurses to learn more. I was expecting my first baby and got to use all the moves myself, following the birth prep circuit plus additional movement every night before bed since 35 weeks. My water broke almost as soon as I finished the circuit at 37 weeks 4 days. Labor quickly progressed and I had a beautiful vaginal delivery — 39-minute push, with minimal tearing." — Emily, L&D Nurse
"Thank you all again for coaching me through another strong pregnancy! Gave birth unmedicated and pushed out my biggest baby by far (9lbs 12oz) on all fours, with my internal leg rotation opening up space for her to come out surprisingly easily." — Alanna
Case Study: Charlotte, First-Time Mom
Charlotte got pregnant for the first time at 34, after some difficulty conceiving, and wasn't sure how her body would handle its first pregnancy and birth. She started the 40-Week Prenatal Program in her first trimester.
The program kept her pain-free throughout her entire pregnancy and gave her the strength to get through a 20-hour latent phase of labor. She credits it directly with how quickly her active labor and pushing phase went for a first-time mom — 3.5 hours — and with her ability to move through the labor positions the program taught her, helping her baby rotate through the pelvis and push effectively. She had no birthing injuries and started the postpartum return-to-fitness program 5 weeks after delivery.
"Your prenatal fitness programme gave me the mental and physical confidence and strength to navigate my first pregnancy and birth. I feel very lucky to have had no birthing injuries." — Charlotte
Hi, I’m Gina!
I'm the head coach at MamasteFit, with my master's in exercise science. I've been exclusively training prenatal and postpartum women for the past several years, and I've spent that time refining these programs. Both our prenatal and postpartum return-to-fitness programs have been done by me personally, across my own pregnancies — but the modifications in this program weren't built in isolation. They came from years of coaching in-person prenatal clients through every trimester, plus what I've seen firsthand as a birth doula — the moments in labor where strength and mobility actually mattered, and where they didn't.
We don't offer refunds on this program, since it's delivered as instant digital access the moment you enroll — that's true of the full purchase and the monthly plan alike. If you're not sure the full commitment is right for you yet, try a monthly payment option to the programming and the Pelvic Balance Method before you commit to all 40 weeks.
FAQ
Is this safe for my trimester? The program is written week-by-week to match your exact stage of pregnancy, from week 4 through week 41, with modifications built in at every stage. You start wherever you are right now.
What if I already have pelvic pain or diastasis recti? The Pelvic Balance Method — the pelvic stability day built into every week — was developed specifically to address pelvic pain and asymmetry. Many clients start this program already dealing with discomfort from a previous pregnancy or their current one.
What if I've never lifted weights before? The program is built for a full gym setup, but movements can be modified based on your experience level. [Placeholder — confirm exact guidance for true beginners if this needs more nuance.]
How much time do I need per week? Four strength days plus one pelvic stability/birth prep day, each built as a complete session. [Placeholder — add approximate session length if you want to set expectations up front.]
What if it doesn't work for me? See the Risk Reversal section above — if you're not sure the full program is right for you yet, start with the third-trimester-only or 3-Week Pelvic Stability options first.
Is there a payment plan? Yes — $35/month for 9 months, in addition to the one-time and third-trimester-only options.
What do I get immediately after enrolling? You'll receive an email from Teambuildr within 24 hours with access to your programming from your smartphone, plus all educational videos through Teachable.
Can I use this for a future pregnancy? Yes, with the one-time purchase — it includes lifetime access.
Recommend Equipment
This program has been written for someone who has access to a full gym and stationary cardio machines.
The minimum required equipment to do this program includes:
Resistance Bands to attach to a squat rack, door frame, or sturdy structure. You need a point of attachment, or place to attach bands, in order to do several of the exercises in our fitness program. Here are a few recommendations:
- Crossover Symmetry (our recommend resistance band system) there is a 20% off discount code within the education course. We recommend thepro package. These bands come with attachment options for a door frame, wall, or squat rack.
- Therabands*: cheapest option
- Looped Resistance Bands*
Mini Bands* to loop around legs for band work.
Step or stool (wooden box or stairs to step up onto)
Pilates Ball*
Weights: these can either be dumbbells, kettlebells, and/or a barbell w/ plates. You choose your option of weight. The program is written for someone who has all three, but you can modify movements that involve a barbell with dumbbells or kettlebells.
Walking route or cardio option (stationary machine, step up box)
Not required but recommended equipment:
- Bench
- Pull Up Bar/Attachment
- Cable Machine or Band Attachment Area
- Power Rack
(*please note there are affiliate links, and we receive a small commission if you purchase through our link)