Pre/Postnatal Personal Training Amsterdam (English) | The Gym Amsterdam
Safe, expert-led personal training during and after pregnancy
Looking for safe pre/postnatal personal training in Amsterdam in English? At The Gym Amsterdam in De Pijp, our specialist Sarah de Mol coaches women through pregnancy, postpartum recovery, and return-to-fitness — fully adapted per trimester, evidence-based, and respecting your body’s actual capacity at each stage.
Why training during pregnancy is recommended
Stay-active pregnancies have measurable health benefits, supported by ACOG (American College of Obstetricians and Gynecologists) guidelines and Dutch NHG-standards:
- 30% lower risk of gestational diabetes
- Lower risk of pre-eclampsia
- Less back pain and pelvic floor problems
- Shorter natural labor (avg. 30-45 min shorter)
- Faster return to pre-pregnancy fitness post-partum
- 50% lower risk of postnatal depression
- Better sleep quality throughout pregnancy
Pre/postnatal coaching with Sarah de Mol
Sarah is our certified pre/postnatal specialist. She works with women from week 14 of pregnancy through return-to-pre-pregnancy fitness — typically 6-12 months of programming. Her approach: conservative, evidence-based, and respectful of your body’s signals.
Programming per trimester
First trimester (week 1-13)
Most exercises remain available. Adjustments for fatigue and morning sickness. No explosive jumps, no contact sport. Focus: maintain strength foundation, mobility, light cardio.
Second trimester (week 14-27)
The “golden period” — most women feel best. Modifications:
- No exercises flat on back for more than 2 minutes (vena cava compression)
- Squats and deadlifts: reduce weight, focus on form
- No prone (face-down) exercises (modified push-ups instead)
- Avoid Valsalva maneuver (no extreme breath-holding)
Third trimester (week 28-delivery)
Lighter and lighter as delivery approaches:
- Pelvic floor training (Kegel exercises)
- Hip mobility (preparation for delivery)
- Light cardio (walking, stationary bike, swimming)
- Upper-body strength maintenance (useful postpartum for carrying baby)
Postnatal return-to-training
- Weeks 0-6: rest and recovery. Pelvic floor activation only.
- Week 6-12: with GP clearance — gentle reintroduction, diastasis recti assessment, breath-work, light strength.
- Week 12-26: gradual strength rebuilding, cardio progression, return to pre-pregnancy patterns.
- Month 6-12: back to full training intensity, often with new strength levels exceeding pre-pregnancy baseline.
When NOT to train during pregnancy
Stop training and contact your midwife if any of these occur during a session:
- Vaginal bleeding
- Amniotic fluid leakage
- Persistent headache or dizziness
- Chest pain or shortness of breath at rest
- Sudden abdominal pain or contractions
- Reduced fetal movement
Pre/Postnatal FAQ — English
I never trained before — should I start now during pregnancy?
Possibly yes, but conservatively. Wait until your first trimester is complete (week 13), get OK from your midwife, then start with a specialized trainer. Most beginners can safely walk and do light strength training during the rest of pregnancy.
Can I lift weights during pregnancy?
Yes — but lighter than before pregnancy and with stricter form focus. Avoid Valsalva maneuver (breath-holding). Squat patterns, deadlift patterns, and rowing patterns remain safe with adjusted weight.
How soon after birth can I start again?
Caesarean: minimum 8-12 weeks plus GP approval. Natural birth: 6-8 weeks with GP approval. First sessions focus on pelvic floor recovery, diastasis recti assessment, and very gentle rebuilding.
Is the InBody scan safe during pregnancy?
No — InBody uses a small electric current and is not recommended during pregnancy. We skip the scan for pregnant clients. The rest of the assessment and training still works perfectly.
Do you accept clients with high-risk pregnancies?
Only with explicit OK from your gynecologist. We’ve worked with clients managing gestational diabetes, hypertension, and previous miscarriage history — always in close coordination with their medical team.
Can my partner come to support during sessions?
Yes, partners are welcome to attend (especially during third trimester). Many partners learn supportive techniques they can use during home practice.
Ready to train safely through your pregnancy?
Book a free intake with Sarah — she’ll assess your current stage, any complications, and design a safe, appropriate plan. Conservative, professional, expert care.
Or WhatsApp +31 6 51 68 36 38
Related: Personal training tijdens en na zwangerschap (Nederlands) · Personal training (English)
