Prenatal Personal Training in Dallas
Stay strong and confident through every trimester, with a coach certified in pre/postnatal training.
Pregnancy is where strength training does some of its best work, and where generic programs fall short. I'm a ProNatal Fitness® certified Pre/Postnatal Specialist with NASM's Women's Fitness Specialization, and I've coached clients through every trimester and well beyond delivery.
What I do for you during pregnancy
Whether you're lifting for the first time or have trained for years, I keep you strong and confident in your body as it changes.
I adjust your training as your pregnancy progresses
Sessions are built around your energy, comfort and your provider's guidance. I change exercises, positions and intensity trimester by trimester, so you're never guessing at what's appropriate.
I coach your form in real time
I teach the movements, cue and correct your form as we go, and explain what each exercise is for. Beginners are welcome.
I build strength for what is coming
Lifting, carrying and the physical demands of life with a newborn. Your training changes as your pregnancy does, so what we do in the third trimester looks different from the first.
I track your progress
Every client gets a monthly progress report, so you can see how you are getting stronger even as your body changes.
I work with your OB or midwife
I ask for your provider's clearance before we start and follow their guidance. I don't diagnose or treat medical conditions, and I refer you to a pelvic floor physical therapist or other specialist when something is outside my scope.
I give my clients nutrition guidance from the start
Pregnancy nutrition targets are built for pregnancy, not weight loss, and coordinated with your OB or midwife. Nutrition guidance is included for every in-person client, and for remote clients on the Strength + Nutrition and Pre/Post-Natal tiers.
I stay with you after birth
Because I already know your body and your history, we pick up where you left off. See my postpartum personal training page for what rebuilding looks like.
The research behind prenatal strength training
Major medical guidance supports staying active during pregnancy, and strength training is part of that. Most of the research looks at exercise in general rather than strength training alone, and results vary from person to person. Here is what the evidence shows:
Healthier weight gain
A Cochrane review of randomized trials found that exercise, alone or with diet changes, lowered the risk of gaining more weight than recommended during pregnancy by about 20%.
Lower rates of some complications
The American College of Obstetricians and Gynecologists (ACOG) notes that observational studies link exercise during pregnancy with lower rates of gestational diabetes, cesarean birth, and operative vaginal delivery, along with shorter postpartum recovery time. These are associations, not guarantees.
Support for mood and mental health
ACOG says physical activity can be an important factor in preventing postpartum depression. A 2025 meta-analysis found that postpartum exercise, including resistance training, reduced depressive symptoms.
No clinically meaningful change in baby's birth weight
A meta-analysis of 39 randomized trials found that exercise during pregnancy did not significantly change birth weight.
Strength for everyday life
Strength training builds the muscle and capacity for lifting, carrying, and the physical demands of life with a newborn. That's what I build every session around.
Every pregnancy is different. Your OB or midwife's guidance always comes first, and I adjust your training to it.
Sources: ACOG Committee Opinion No. 804, Physical Activity and Exercise During Pregnancy and the Postpartum Period (2020). Muktabhant et al., Cochrane Database of Systematic Reviews, Diet or exercise, or both, for preventing excessive weight gain in pregnancy (2015). Deprato et al., British Journal of Sports Medicine, Impact of postpartum physical activity on maternal depression and anxiety (2025). Guillemette et al., Sports Medicine - Open, Exercise in Pregnancy and Children's Cardiometabolic Risk Factors (2018).
Who it's for
Pregnant clients in any trimester, and new moms at any point after delivery, whether you're 8 weeks or 8 years postpartum. If your provider has restricted exercise, we wait for their clearance before we begin.
Related training
You can also read about PMOS (formerly PCOS) training and strength training for teen girls. Rebuilding after birth? See my postpartum personal training page. I also coach women through perimenopause and menopause, and you can compare all services and pricing.
Where I train
I coach in Dallas, TX, out of Recess Fitness Club (5706 E Mockingbird Ln, Dallas, TX 75206). In-person sessions are at Recess. New to Recess? Your first session is a free trial. Already a Recess member? Book with me through Recess. Clients come from across East Dallas and the Park Cities: Lower Greenville, Lakewood, Knox-Henderson, SMU, University Park and Highland Park are all a short drive from Recess. Not in Dallas? I also offer remote coaching.