Prenatal Personal Trainer in Washington, D.C.

At Thesis, we know how important it is for you to get and stay healthy during your pregnancy. Our trained professionals will create a customized plan that features exercises that are safe while also being adequately challenging for whatever stage of pregnancy you're in.

One-on-One Personal Training During Your Pregnancy

Getting and staying healthy is always important, but especially when you're pregnant. Working with a prenatal personal trainer at Thesis can help you learn how to work best with your changing body. Get personalized attention and a customized approach to help you work out safely during any stage of your pregnancy at our Washington, DC, gym.



Our prenatal personal trainer will meet with you to assess your current fitness level, your medical history, and your fitness goals throughout your pregnancy. This is the perfect time to discus any concerns you might have as well.


Next, your pregnancy personal trainer will take all the information they gathered and create a fitness plan and schedule for you based on your goals and concerns, and based on your schedule.


Your prenatal fitness coach will work with you on strengthening and stretching and will be there every step of the way to encourage you and ensure that you're working out safely.


Safely maintain a healthy weight throughout your pregnancy

Prepare for the labor process by increasing your stamina and endurance

Strengthen your core to help support your abdomen and back

Improve overall well-being, encourage better sleep, and help increase energy levels


Postpartum Personal Trainer in Washington, D.C.

Find out how Thesis can help you safely transition back into a fitness routine after giving birth.

Nutrition Coaching Services in Washington, D.C.

Develop and maintain healthy eating habits through personalized guidance, education, and support.

Stretch & Mobility Training in Washington, D.C.

Enhance your range of motion, flexibility, and overall mobility with the assistance of a trained professional and a customized stretching and mobility plan.

Thesis is a rare gem in the personal training industry. They hire trainers who are knowledgeable, passionate about what they do, and care about their clients' results. They work with you to achieve whatever your goals may be, and provide a level of accountability that is unheard of in the personal training industry. It's a warm and fun environment where you work with the best of the best. They care not only about physical aesthetics but about health, and longevity. Starting a program here is truly a transformative experience.
Kadya Araki

Frequently Asked Questions

What is prenatal personal training?

Prenatal personal training is a type of fitness training designed for pregnant women. Working with a personal trainer who has experience and knowledge in training pregnant women is paramount for a healthy pregnancy, delivery and beyond. Our pregnancy personal  trainer at Thesis will develop a customized prenatal workout plan for you that factors in your fitness level, any health issues, and the stage of your pregnancy. Our prenatal personal training features exercises are safe and effective for pregnant women, with a focus on helping you gain the strength and stamina you will need for labor and delivery. 

Our Thesis prenatal personal trainers can help you maintain a healthy weight, reduce your risk of gestational diabetes and hypertension, improve your sleep quality, and reduce your stress levels, keeping both you and your baby healthy.

Is it safe to exercise during pregnancy?

It's not only safe to exercise during pregnancy, it is recommended for most women. Some of the benefits are:

  • Increased energy levels
  • Maintaining strength 
  • Ensuring cardiovascular health
  • Improving posture
  • Reducing Fatigue
  • Reducing the risk of gestational diabetes, high blood pressure, preeclampsia and other complications
  • Managing stress and reducing anxiety
  • Maintaining a healthy weight 
  • Preparing the body for labor, delivery and postpartum recovery

How does pregnancy personal training differ from regular personal training?

Prenatal personal training is a unique type of personal training created to support a woman’s body during pregnancy. It includes exercise modifications to accommodate the changes that affect the mother’s mobility, balance and stability and to reduce the risk of pregnancy complications. It is specifically targeted towards safe prenatal exercises to help build strength for labor and delivery. The pregnancy prenatal trainer also monitors maternal and fetal health.

How do I know if using a prenatal fitness coach is right for me?

Choosing to work with a prenatal fitness coach may be a wise decision for you when you are pregnant and want to stay active and healthy.  If you already have a high level of fitness, you may want to maintain it through your pregnancy with a prenatal workout routine or we can develop a customized plan for you.

If you have pregnancy-related health concerns or any complications related to your pregnancy such as gestational diabetes or preeclampsia, you may need one of our prenatal coaches who are trained to work with you and your pregnancy. When you find yourself struggling with motivation or consistency, the support and guidance of a personal trainer for pregnancy can help keep you accountable.

At Thesis, we customize an in-depth plan for your body while you are pregnant to help boost your energy while increasing your strength. We also perform a thorough diagnostic evaluation of your current physical condition using our state-of-the-art equipment. We create a comprehensive program integrating exercise, training, nutrition and physical therapy to fit your pregnancy, combined with your individual needs and goals.

What qualifications does the Thesis staff have for prenatal personal training?

Our certified prenatal personal trainers for pregnancy provide personalized attention and develop customized exercise plans that are safe and beneficial for pregnant women. They are well-informed about pregnancy complications and risks. A prenatal personal trainer can recommend exercises that are appropriate while a woman’s body undergoes changes that she will experience throughout her trimesters and her pregnancy. Our nutritional coaches provide sound advice about healthy diets for pregnant clients.

What are the benefits of working with a pregnancy personal trainer?

Our Thesis prenatal personal trainers will create a safe and effective prenatal workout plan to keep you active and healthy during and after your pregnancy. Your plan will be uniquely customized for you to improve your flexibility and mobility to help you reach your desired fitness level throughout your pregnancy and beyond.

Our personal pregnancy trainers coordinate all aspects of wellness and daily support such as physical therapy, stretching and mobility, and improving balance while improving cardiovascular health.

Our nutrition coaches create specialized prenatal nutrition plans according to the specific dietary needs and restrictions  for your pregnancy and to achieve your postpartum fitness goals. We offer a holistic approach to prenatal exercise which includes a comprehensive work-out plan for moms-to-be.

What types of exercises are recommended for each trimester of pregnancy when doing prenatal training?

During your first trimester, prenatal trainers recommend exercise that promotes cardiovascular fitness, strength and flexibility such as walking or light jogging, stationary cycling, prenatal yoga or pilates or strength training with light weights or resistance bands.

During your second trimester, exercise plans focus on maintaining good balance and posture as well as strength training including brisk walking or hiking, modified squats or lunges, kegel exercises, and modified yoga or pilates.

In your third trimester, low impact exercises are emphasized that do not put too much strain on your body, like gentle stretching, pelvic tilts and modified squats, kegel exercises, walking or light jogging.

These exercises prepare your body for the physical demands of delivery and childbirth.

How often should I work with a prenatal trainer?

Our prenatal fitness coaches at Thesis can design a safe and results-oriented exercise program to meet your unique needs. The frequency that you should work with a prenatal trainer will depend on your current fitness level, stage of pregnancy, medical history and desired fitness goals. You should consult with your doctor prior to beginning any exercise or nutrition program during pregnancy.

How long are the pregnancy personal training sessions?

Our customized pregnancy personal training sessions each last 60 mins.

Do you offer postpartum training as well?

At Thesis, we offer postpartum personal training as well as prenatal personal training.

What other services do you offer that would work well with prenatal personal training?

Our prenatal nutrition coaching at Thesis is a special type of counseling to help pregnant women prepare for delivery, motherhood and beyond. Our prenatal nutrition program can help mothers to plan and eat a nutrient-rich diet that leads to better overall health outcomes. It will support  healthy fetal development in their baby. Proper nutrition can reduce the risk of delivery complications and also encourages a healthy postpartum recovery.

Proper stretching and mobility are key factors to achieve your optimum fitness level. Our trained fitness experts will develop a personalized plan to enhance your strength, flexibility, mobility and range of motion. Our team will personally work with you to help you stretch and move safely during your pregnancy and during postpartum recovery.

What You'll Find At Thesis

Cardio Area and Resistance Machines

At Thesis, you can find a wide range of cardio and resistance machines designed to enhance your cardiovascular fitness and cater to various muscle groups.

Free Weights and Functional Training Area

Thesis prides itself on its extensive collection of free weights, catering to those seeking versatile and functional strength training.

Open Mats for Stretching and Core Workouts

Before and after a good workout, make sure you take time to stretch out those muscles to help prevent soreness.

Locker Room

Keep your things safe and sound in your own private locker while you work out. Then enjoy a quick shower in our immaculately-clean showers before getting back to your busy day.

Member Lounge

Hang out in the lounge area at Thesis either before or after your workout. It's a great place to meet other people and enjoy a shake from our shake bar.

Physical Therapy Room

For anyone who needs a little help recovering from an injury, Thesis offers physical therapy services in this quiet, private physical therapy room.


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Why Thesis?

Treating our staff like valued experts instead of interchangeable parts, we attract, empower, and most importantly retain the best talent in the game. In ensuring a reliable, unparalleled experience

Anthony G.