Training that moves with your body, through pregnancy and after
Trimester-adapted strength training during pregnancy, and a coached, gradual return to fitness after birth — built around your clearance, your recovery, and how you’re actually feeling that day.
Training with your body, not against it
Pregnancy and postpartum recovery aren’t the time for a generic program. What your body needs changes trimester to trimester, and again week to week after birth — so your training should change with it.
We start with where you actually are: what your provider has cleared you for, what you’re feeling that day, and what your body’s telling us. From there we build a plan around safe, progressive strength — not intensity for its own sake — with real attention to pelvic floor coordination, core function, and how you’re recovering.
This is coaching, not medical care. We work alongside your OB, midwife, or pelvic floor physical therapist — never in place of them.
What prenatal & postnatal training looks like here
Four things every plan is built around, whether you’re pregnant now or rebuilding after birth.
Trimester-adapted strength
Programming that shifts as your pregnancy progresses — exercise selection, positioning, and intensity adjusted trimester to trimester.
Pelvic floor & core coordination
Breathing and bracing patterns coached into every session, with attention to diastasis recti and pelvic floor function — not just “core work.”
Safe, honest postpartum return
A gradual return-to-training progression after clearance, whether you delivered vaginally or by C-section — no rushing back to your old program.
Energy, mood & sleep support
Movement dosed to support how you’re sleeping and recovering, not add more fatigue to an already demanding season.
Find the track that fits where you are
Every track starts with an assessment and requires clearance from your provider before we begin.
Prenatal Strength Track
Trimester-adapted strength and conditioning that keeps you moving safely through pregnancy, with programming that evolves as you do. →Early Postpartum Reintegration
Gentle, foundational work focused on breath, pelvic floor coordination, and core reconnection before loading builds back up. →Postpartum Strength & Core Rebuild
Progressive strength training that rebuilds capacity at a pace your body can adapt to — for the long haul, not a quick bounce-back. →How we build your plan
The same careful process whether you’re pregnant now or returning after birth.
Clearance confirmed
We confirm you’re cleared to exercise by your OB, midwife, or physical therapist before your first session.
Movement & symptom check
We assess how you’re moving and feeling right now — pelvic floor and core function, energy, any pain or pressure.
Stage-adapted plan
Your program is built for exactly where you are — trimester, or weeks postpartum — not a generic prenatal template.
Session-to-session adjustment
We check in every session and adjust in real time. Some days call for more, some days call for less — we coach to that.
Bring your provider’s clearance details — we’ll walk you through the rest.
What clients say
We don’t yet have reviews specific to prenatal or postpartum training, so rather than manufacture quotes for this page, here’s what real Oakland clients say about training with our coaches more broadly. Read every verified review on our testimonials page.
Frequently asked questions
Do I need my doctor’s clearance before we start? +
Yes, always. We require clearance to exercise from your OB or midwife before your first prenatal or postpartum session — standard practice and non-negotiable for your safety.
Is it safe to lift weights while pregnant? +
For most cleared pregnancies, yes — resistance training is well supported through pregnancy when programmed appropriately. We adjust exercise selection, positioning, and load trimester to trimester and coach every session in person.
What is diastasis recti, and can training help? +
It’s a separation of the abdominal muscles that’s common during and after pregnancy. We coach breath and bracing patterns that support core function around it, and if you need hands-on assessment or treatment, we’ll coordinate with a pelvic floor physical therapist.
When can I start training after giving birth? +
Once you’re cleared by your provider — typically around 6 weeks postpartum for a vaginal delivery and often longer after a C-section, though every recovery is different. We start light and build gradually from there.
Do you address pelvic floor issues like leaking or pressure? +
We coach breathing and bracing patterns that support pelvic floor function during training, but we’re fitness coaches, not pelvic floor physical therapists. If you’re dealing with leaking, pain, or pressure, we’ll refer you to a pelvic floor PT and coordinate your training around their care.
Can I bring my baby to sessions? +
Talk to us in your assessment — we’ll let you know what’s realistic for our studio space and find a session time that works for your family.
Is this covered by HSA or FSA? +
Often, yes — we partner with TrueMed so qualifying clients can use HSA/FSA funds for training. See our HSA/FSA page for details.
Visit the studio
A private studio in West Oakland, a short drive from Kaiser Oakland, Alta Bates in Berkeley, and Piedmont.
Book your free prenatal or postnatal assessment
Bring your provider’s clearance and let’s build a plan around exactly where you are. Call (510) 469-0084 or book online — no commitment.
Book onlineImpact Fitness Oakland · Progress Over Perfection · 985 3rd St, Oakland, CA 94607