Working Out in the First Trimester: How to Adjust

Working out in the first trimester can be tough — especially when symptoms like nausea and fatigue hit hard. You may have been super active pre-pregnancy, only to find yourself suddenly struggling to make it out of bed, let alone hit the gym.

Here’s the good news: you can still work out during the first trimester. You just might need to adjust your expectations and your approach.

In this post, I’ll walk you through:

• What’s actually recommended for working out in the first trimester
• Realistic ways to modify your movement during the first trimester
• Exercises that support your changing body
• Mindset shifts to help you stay consistent without guilt

If we are meeting for the first time – Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a pre and postnatal personal trainer. I am certified through the National Academy of Sports Medicine, with a specialization in pre+postnatal fitness through Pronatal fitness. I am a mom of two, and became interested in pre + postnatal fitness as I was going through my own pregnancy journey!

*Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience – please consult a medical professional before starting or making any changes to your exercise program.

*Vibrant Mama Wellness, LLC is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may earn a small commission for my endorsement, recommendation, testimonial, or link to any product or service from this website.

What’s Recommended for Exercise During Pregnancy?

According to ACOG (the American College of Obstetricians and Gynecologists), pregnant individuals should aim for 150 minutes of moderate-intensity activity each week — or about 20 minutes a day.

For context, “moderate intensity” means you’re moving, sweating, and could carry on a conversation, but not sing. Think brisk walking, bodyweight strength training, cycling, swimming, or low-impact circuit workouts.

Important note: You don’t need to track your heart rate or avoid going “too hard.” As long as you can talk comfortably, you’re good to go.
For more on the official recommendations, you can check this ACOG FAQ.

What If You Feel Awful in the First Trimester?

Let’s be real — working out in the first trimester is often more about survival than structure.

You might feel exhausted, nauseous, dizzy, or just off. That doesn’t mean you’re doing anything wrong. It means your body is doing something incredibly demanding — growing a human from scratch!

When you’re in survival mode, try reframing your workouts as supportive movement instead of a strict program. Ask:

• How can I move today in a way that supports my energy?
• Can I do something gentle that will help with nausea or fatigue?
• Is there a way to move that feels grounding and not draining?

Some of my favorite low-effort-but-high-impact options:

• 360 breathing (core + pelvic floor coordination)
• Glute work on the floor (bridges, clamshells)
• Dead bugs, heel taps, or core marches
• Short outdoor walks — especially if cool air helps with nausea

Everything counts. Truly.

Mindset Support for the First Trimester

If you’re used to working out 4–5 times a week and suddenly can’t, it’s easy to feel like your body is letting you down. That can be really discouraging.

But here’s a shift I teach all my clients:

Don’t think of exercise as something you “should” do to shrink your body — think of it as a way to support your body as it grows life.

Reframe movement as:

• A tool to reduce anxiety and support mental health
• A way to relieve physical discomfort
• A habit that helps you feel grounded and strong as your body changes

Also — your body is not fragile because it’s pregnant. It’s not broken. It’s not incapable. We just need to move a little more strategically during this season!

Still Feeling Good? Here’s What to Focus On

If you’re one of the lucky ones who feels great during your first trimester and has clearance to exercise, amazing!

You likely won’t need to change much right away. That said, now is the perfect time to:

• Dial in your form on movements like squats, deadlifts, and overhead presses — as your belly grows, alignment will shift
• Practice 360 breathing to support your deep core and pelvic floor
• Stay consistent while giving yourself flexibility day to day

Just avoid starting entirely new, intense programs during this phase (unless cleared by a prenatal fitness specialist). And always listen to your body — not what someone else on Instagram is doing.

Final Advice: Take It Day by Day

Working out in the first trimester isn’t about perfection — it’s about supporting your body while it works overtime behind the scenes.

Some days you’ll feel like moving. Some days you’ll need rest. Both are valid.

Remember that this phase won’t last forever — and every bit of movement you do helps prepare your body for what’s to come.

Whether it’s a walk, a floor circuit, or just a few deep breaths, it all counts. And your body is doing more than enough.

Looking for support and structure for your pregnancy workouts?

I offer 1:1 prenatal coaching and custom programs that help you feel strong, supported, and confident through every trimester — with zero pressure and full permission to rest when needed. Learn more HERE.

Like this post and want more?

Download my FREE Prenatal Cheat Sheet: www.vibrantmamawellness.com/cheatsheet

Download my FREE Postpartum Guide for returning to exercise:

https://vibrantmamawellness.com/whatnow

Check out my pregnancy and postpartum online programs: 

https://vibrantmamawellness.com/programs

Apply to work with me 1:1:

https://vibrantmamawellness.com/vibrantlyoucoaching

Connect on Social!

Instagram: instagram.com/vibrantmamwellness

Facebook: facebook.com/vibrantmamawellness

Tiktok: tiktok.com/@vibrantmamawellness

Pinterest: pinterest.com/vibrantmamawellness

Youtube: https://www.youtube.com/@vibrantmamawellness

Disclaimer: This blog does not serve as medical advice. Please consult your medical provider before starting a new fitness routine. This blog is not intended to diagnose, treat, cure, or prevent any disease or condition.