What is Pregnancy Strength & Prep with Britany?

Pregnancy Strength & Prep with Britany is a 40-week at-home program with Britany, designed to help you stay active and feel strong throughout your pregnancy. Your training changes with each trimester, so you can move with confidence as your body changes. Before starting this program, it's essential to obtain permission from your healthcare provider.

Britany’s program pairs strength training and mobility with pelvic floor health, core connection, breathwork and labour preparation. Your training adapts as your body changes, so you can start at any stage of your pregnancy, whether you’re continuing an existing training habit or starting fresh.

The program aims to help you maintain fitness, strength and general health through pregnancy, and may help ease common pregnancy-related aches and pains. Britany guides you through every session with follow-along videos and helpful cues along the way.

What is involved in Pregnancy Strength & Prep with Britany?

Britany recommends completing 2 strength sessions each week. Each workout is low intensity and takes around 20 to 30 minutes. Listening to your body is crucial, so you can adjust how much you do based on how you’re feeling.

On top of your strength sessions, you’ll find optional flow, breathwork, stretch and mobility sessions to choose from, especially on low-energy days. Some of these target common pregnancy discomforts, like pelvic girdle pain, back tightness, and abdominal heaviness or pressure. In the third trimester, you’ll also have access to Labour Prep sessions to help you get ready for birth.

Your training focus evolves with each trimester:

• First trimester: Build foundational strength and movement patterns, with a focus on hip mobility and stability, posterior chain strength, and pelvic floor and breath awareness.
• Second trimester: Keep building strength, with more emphasis on posture, core connection, pressure management and mobility.
• Third trimester: Training volume eases off as the focus shifts to comfort, mobility, supported positions and preparing for labour.

What equipment will I need to complete Pregnancy Strength & Prep?

To efficiently complete this program, you'll need the following equipment.

• Dumbbells

• Resistance Band (small looped)

• Resistance Band (long looped)

• Recovery Band (long open-ended)

• Ottoman

• Wall/Anchor Point

• Pilates ball

• Yoga block

If you don't have dumbbells, you can replace them with two objects of equal weight (like water bottles), use your body weight, or perform the exercise without additional weight. If a bench isn't available, substitute it with a chair or any stable, flat surface.

How do the workouts work? 

Pregnancy Strength & Prep features activity-style workouts as well as longform, guided video sessions. Longform sessions offer more detailed instruction and a follow-along experience, helping you build confidence with breathing techniques, pelvic floor awareness and mobility. Warm-ups and cool-downs are included within the videos where relevant.

Your strength workouts change as you move through each trimester, so the exercises and structure always suit where you are in your pregnancy. Your program is made up of:

• Strength workouts: Full body, upper body and lower body sessions that adapt to each trimester.
• Optional sessions: Mobility, breathwork, pelvic floor, comfort and relief, and stretch sessions you can add whenever you need them.
• Labour Prep (third trimester): Sessions that explore relaxation, hip and pelvic mobility, and different positions to support comfort in preparation for birth.

How is Pregnancy Strength & Prep different to the other pregnancy programs?

While all pregnancy programs in the Sweat app have a focus on gentle strength training and mobility work, this program has an expanded offering that also includes breathwork and dedicated pelvic preparation sessions for labour, pressure management and pregnancy-related discomfort.

Although exercise during and after pregnancy has been associated with multiple health benefits, you should consult with and obtain permission from your physician or other health care provider before starting this or any other fitness program to determine if it is right for you, especially while pregnant and in the months following your pregnancy. Not all exercise is suitable for everyone or every pregnancy and exercises, including those suggested in this article, may result in injury. Do not start a fitness program if your physician or health care provider advises against it.

This article is for informational purposes only. Any instruction, information, or guidance contained in this article is not a substitute for medical advice, consultation, and/or medical treatment from your doctor or healthcare provider. Do not delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of any instruction, information or guidance contained in this article.

You are responsible for your own safety and are participating in this fitness activity at your own risk. Start slowly and do not exceed the exercise recommended by your physician or health care provider. If you experience faintness, dizziness, pain, discomfort, bleeding, or shortness of breath at any time while exercising, stop immediately and seek medical advice.