What to expect with this program

How to Follow Strong Expecting Mama

You may be wondering, “I’m X weeks pregnant—which class should I be doing?”

The classes aren’t designed to match up one-to-one with your pregnancy weeks, and that’s intentional.

We all start pregnancy from a different place. You may have a different strength level, exercise background, movement experience, symptoms, body size, or history than the person who starts the program alongside you. So instead of assuming that everyone who is 10 weeks pregnant needs the same workout, SEM gives you a foundation and then progressively builds from there.

That’s why I recommend starting with Class 1 and working through all 20 classes, no matter how far along you are when you join.

Aim to complete every class at least once, ideally two to three times, but you can absolutely spend more than one week on a class if you want more time to build strength, confidence, or familiarity with the exercises.

And while each class highlights a specific topic, those benefits aren’t isolated to one class. Every SEM class is intentionally designed to support your core and glutes, improve alignment, build strength, and help manage common pregnancy-related discomforts, including back and pelvic girdle pain, diastasis recti, and pelvic floor symptoms.

So if you’re experiencing a specific pain or symptom, use the targeted videos as an additional resource—but keep progressing through the full program rather than skipping around based on your symptoms.

Then, as you move into the third trimester, especially around 35 weeks, you can begin putting more focus on the Birth Prep classes (17-20.) These you can access as soon as Day 5 within the program.

Think of SEM as building your foundation first, then progressing with you throughout pregnancy—not as a workout calendar where Class 10 = 10 weeks pregnant.