Pregnancy Trimester 1 (8-week)

Eight-week strength program designed for the first trimester of pregnancy (~gestational weeks 1-13). At this stage most experienced lifters can continue training with relatively minor modifications — the biggest factors are managing fatigue, nausea, and the body's increased blood volume.

Three sessions per week, full body each session. Loads run at roughly 70-80% of pre-pregnancy working weights to leave headroom for energy fluctuations. Days are interchangeable — if you feel tired or nauseous, swap a session for walking, mobility, or rest. Listen to your body.

**Safety notes for T1:** • Consult your medical provider before starting any exercise program during pregnancy. This template is general guidance, not medical advice. • Stop immediately and contact your provider if you experience bleeding, severe abdominal pain, dizziness, persistent contractions, or fluid leakage. • Avoid overheating — train in cool environments, hydrate aggressively. • Avoid breath-holding (Valsalva) on lifts — exhale through the effort. • Skip exercises that don't feel right — every pregnancy is different. • Supine (lying on back) work is still OK in T1; restrict in T2 onward.

The template uses Goblet Squat over barbell back squat (more forgiving form), Trap Bar DL over conventional barbell DL (easier on the lower back), and standard pressing/pulling work.