Why It’s Time to Break Up with the Gym During Pregnancy – And What to Do Instead
Why It’s Time to Break Up with the Gym During Pregnancy – And What to Do Instead
By Julie, Founder of Active Mum
Pregnancy is an incredible time filled with change, excitement, and preparation. But it’s also a time when your body needs very specific care — especially when it comes to how you move and exercise.
So many women continue doing their regular workouts like cycling, gym classes, reformer Pilates, HIIT, or functional training — not realising that these activities could actually be doing more harm than good.
Let’s talk about why these common workouts aren't ideal during pregnancy, and what your body really needs instead.
The Relaxin Hormone – What It Means for Your Body
From as early as 2 weeks into pregnancy, your body starts producing a hormone called relaxin. This hormone is vital because it softens your joints, ligaments, and muscles to prepare your body to grow and birth a baby.
Sounds helpful, right? It is — but it also makes your pelvis incredibly vulnerable. Relaxin peaks around 12 weeks and stays elevated throughout the rest of your pregnancy. This increased laxity means that even movements that felt safe before can now lead to instability, pain, and long-term damage.
Why Your Gym or Pilates Class Could Be Hurting You
When your joints are looser and your pelvis is unstable, doing asymmetrical or high-impact movements (like lunges, cycling, or reformer Pilates) can cause micro-damage — even if you feel fine in the moment.
Here’s the kicker: the pain often doesn’t show up until much later, around 24 weeks or beyond. That’s when many women begin to experience symptoms like:
Sharp pelvic pain
Pubic symphysis dysfunction
SI joint pain
Leaking or weakened pelvic floor muscles
All of this can not only make pregnancy more uncomfortable — it can also impact your recovery, your ability to return to exercise postpartum, and even your long-term pelvic health.
Why “Just Keep Doing What You’ve Been Doing” Isn’t Good Advice
Doctors often say it’s fine to keep exercising as you were before, but they’re usually thinking about the baby’s safety — not your pelvic health. And while baby might be fine, your body might not be.
So that 40-minute cycle class that used to make you feel amazing? It’s no longer the best choice. Not because exercise is bad — but because it’s not tailored to your changing body.
What to Do Instead: Choose a Pregnancy-Specific Program
Your time is precious. Instead of using it for a general workout, use it wisely to support your changing body.
A pregnancy-specific program should:
Target key muscles that weaken or switch off during pregnancy (like your glutes and deep core).
Support posture as your bump grows.
Strengthen your pelvic floor safely and effectively.
Prepare your body for labour, birth, and life with a newborn.
This type of training can prevent pain, improve recovery, and set you up for a stronger postpartum journey.
It's Not Too Late
If you’re further along in pregnancy and just finding this now — don’t panic. It’s never too late to shift into a more supportive program. Even if there’s been some damage, we can start rebuilding strength and stability, so your body functions well again.
Final Thoughts
Pregnancy doesn’t mean giving up movement — it means being smarter with how you move.
So yes, it’s time to break up with your gym, your HIIT class, your Pilates reformer, and your spin sessions. Not forever — but for now. Your body needs a different kind of training. One that’s expert-backed, specific, and effective.
This isn’t just about preventing pain during pregnancy. It’s about protecting your body for life — so you can bounce back stronger, feel great as a new mum, and stay active long after your baby arrives.
Ready to get started? Join our pregnancy-specific programs at Active Mum and feel the difference in your body, energy, and confidence.