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Staying strong during pregnancy isn’t just possible — it’s powerful.
Strength training while pregnant can help support posture, reduce common aches and pains, improve energy, and even prepare your body for labor and a smoother postpartum recovery.

But let’s be real — your body is changing every week. What feels good today might not tomorrow. That’s where smart modifications and the guidance of a knowledgeable coach make all the difference.

👋 Meet Coach Adela, our pregnancy & postpartum strength coach here at APEX PWR in Tigard, OR. Adela works with women at all stages of pregnancy and recovery — helping them stay strong, confident, and prepared for the physical demands of motherhood.

🏋️‍♀️ Must-Have Exercise: Bulgarian Split Squat
One of our go-to moves is the Bulgarian Split Squat, also called the Rear Foot Elevated (RFE) Split Squat.
This move is a favorite during pregnancy because it:
✔ Builds unilateral leg strength
✔ Improves balance and core control
✔ Can be easily modified based on comfort and energy

👉 As pregnancy progresses, we may lower the back foot or remove the elevation altogether. Load, tempo, and depth can also be adjusted to meet you where you’re at.

🛠 Insert video here for demo

✅ Other Smart, Effective Movements During Pregnancy:
While every pregnancy is unique, many of our clients benefit from:

-Goblet squats & deadlift variations (with manageable weight)
-Elevated push-ups or incline pressing
-KB or DB carries (to mimic holding & walking with a child)
-Step-ups (functional & scalable)
-Band rows or light dumbbell pulls (for posture and back health)
-Deadbugs, bird dogs, & core carries (for controlled core activation)

Remember: The key isn’t lifting more — it’s lifting well and safely with consistency and confidence.

🔄 What Can Be Modified?
Pregnancy isn’t a linear experience — your workouts shouldn’t be either.
Here’s what we regularly modify for our prenatal clients:

-Load (weight used)
-Tempo and rest
-Range of motion
-Workout duration and intensity
-Positioning and equipment choices

Sometimes, it’s not about pushing — it’s about pivoting. Having a coach like Adela in your corner helps you listen to your body while still showing up for yourself.

💬 Real-Life Application: At Home or At APEX
One of our clients, Hannah, is expecting twins — all while raising a toddler at home.
Making it into the gym every week isn’t realistic for her right now… but progress still is.

With help from Adela, Hannah follows a custom home workout plan tailored to her space, energy, and schedule. Whether it’s short circuits during nap time or strength work in her living room, she’s staying consistent and strong — on her terms.

👩‍👧‍👦 Designed For Real Women in Real Life
We know your time, energy, and schedule aren’t always predictable — especially with little ones (or one on the way). That’s why we offer:

💻 Virtual & at-home training plans

🧘 In-person sessions with real-time coaching

🗓 Flexible programming by trimester and weekly changes

🧠 Expert guidance from coaches who understand pregnancy & performance

Our programs are ideal for first-time moms, experienced moms, athletes-turned-mamas, and anyone who wants to feel stronger and more capable during and after pregnancy.

📍 Based in Tigard, OR — Serving In-Person & Virtually
We proudly serve women in Tigard, Beaverton, Portland, Lake Oswego, and beyond — and also support virtual clients nationwide. Whether you’re local or remote, we’ll help you build a plan that works for you.

💬 Interested in training with Coach Adela?
Let’s talk about what stage you’re in, what you need, and how we can help.

📞 Call us or visit apexpwr.com to get started.

Because Motherhood IS strength. Let’s train for