What if the advice you’ve been handed about training through pregnancy and after birth is more fear than fact? We close out a bruising year with honesty about grief, miscarriage, and the quiet ways movement held us together—then channel that hard-won clarity into a smarter 2026 playbook for active moms and moms-to-be.

We unpack culture shifts that finally stuck: pregnant lifters drawing fewer trolls, more families sharing pregnancy loss without shame, and a growing acceptance that early postpartum movement can be both safe and sanity-saving when guided by symptoms. We spotlight 2025 research milestones—high weekly intensity minutes, low energy availability before conception, and new postpartum return-to-exercise guidance that removed unnecessary “clearance” barriers—plus policy wins like ranking protection during IVF and public funding pathways for pregnant and postpartum athletes.

From there, we get specific about what needs to change. The safe versus unsafe binary flattens complex realities and breeds self-blame when injuries or pelvic floor symptoms appear. We argue for individualized planning that considers training history, load tolerance, sleep, stress, and support, and we call for better data on what modifications actually do: running volume, valsalva, supine work, core progressions, and impact. Early postpartum reconditioning isn’t a badge of toughness; it’s a practical path to mood support, capacity building, and confidence—especially where leave is limited.

If you’re ready to trade fear for nuance, and absolutes for agency, this conversation is your map. Listen, share with a friend who needs permission to move their way, and help us build the research and community that mothers deserve. Subscribe, leave a review with your biggest training question for 2026, and tell us what you want to hear next.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

The loudest voices on the internet say “don’t lift heavy when you’re pregnant.” We say: let’s look at what the body does, what the research shows, and how to train with confidence. Christina Previtt, pelvic floor physical therapist, researcher, and mom of two, unpacks three persistent myths—weight caps, benching on your back, and never holding your breath—and replaces them with clear, symptom-led guidance that respects both performance and pregnancy.

We start by clarifying the landscape: strength training is not one thing. Powerlifting, Olympic weightlifting, strongman, and CrossFit all stress the body differently, and pregnancy asks you to meet those demands with smart adjustments. Christina walks through new data from hundreds of recreational lifters training above 85% of their one-rep max and explains why the old 20 to 30 pound rule came from a lack of data, not evidence of harm. She also breaks down supine hypotensive syndrome, how to spot symptoms like dizziness or nausea, and simple fixes like using an incline for pressing so you can keep the bar moving safely.

Breath is the other lightning rod. The valsalva maneuver increases stability and load capacity, and recent studies show no adverse fetal effects during short efforts. Christina shares when exhaling on exertion can reduce pelvic floor strain, how to decide between strategies based on symptoms and goals, and why birth prep means practicing the opposite of max bracing. If you’re great at holding tension, you’ll benefit from learning to let go—especially in late-stage labor when pelvic floor relaxation matters most.

This conversation is built for lifters, coaches, clinicians, and curious partners who want evidence, not fear. You’ll leave with practical benchmarks to scale effort, scripts to collaborate with your provider, and a mindset shift: adjust your strategy, not your identity. Subscribe, share with a training partner, and leave a review to help more strong parents find real guidance. What myth should we tackle next?

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!

What if the six-week postpartum rule is more tradition than science? We take you inside a smarter, kinder approach to early recovery—one that blends evidence with real life so you can move your body sooner, safely, and with confidence. Christina shares the research on moderate activity at two to three weeks postpartum, explains why vigorous intensity may be too much for healing tissues, and lays out clear “navigational buoys” that turn the vague advice to “listen to your body” into specific, actionable signals.

You’ll learn why strict bed rest doesn’t align with modern rehab principles and how early, tolerable movement can reduce complications and lift your mood. We walk through low-strain exercises that fit busy days—supine core work, side-lying strength, seated upper-body moves—and show how to scale modified planks and gentle isometrics to rebuild pressure control without flare-ups. For lifters, Christina explains when an empty bar might be appropriate, how to progress with tiny plates, and which pelvic floor sensations are normal versus signs to slow down. We also talk about cesarean considerations, scar feedback, and how to set expectations during the fourth trimester.

This conversation acknowledges the realities of limited parental leave and the mental load of new motherhood. Instead of fear, we offer a framework that respects your timeline, your delivery, and your goals—whether that’s walking with ease, returning to CrossFit, or carrying a toddler without symptoms. If you’re ready to replace one-size-fits-all rules with practical steps rooted in pelvic floor health, strength training, and gradual exposure, you’ll leave with a plan and renewed trust in your body.

If this helped, subscribe, share with a friend who lifts, and leave a review to support more evidence-based guidance for active moms.

___________________________________________________________________________
Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter

You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes.

Interested in our programs? Check us out here!