Strong Pregnancy

Strength, Conditioning, Mobility & Core specifically designed for each month of pregnancy. Stay safe and get results.

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More and more women are realising that they need to maintain strength and muscle mass during pregnancy, but they aren't sure how to adapt their lifting programme to this chapter.

Online pregnancy training programmes SUCK! They are either completely unrealistic, requiring you to train 4 or more times a week, or they are just made up of silly, random workouts that have no structure or continuity and don't actually get results!

I created "Strong Pregnancy" to provide you with a safe, but effective, STRUCTURED workout programme that guides you through the changes associated with each month.

At it's core, Strong Pregnancy is a twice a week strength programme with options for beginners and more advanced lifters (both home and gym workouts available) and a selection of short core, mobility and conditioning workouts that you can use ad hoc for when you have more time/energy to dedicate to training.

Join Strong Pregnancy today!

Take a look inside the programme!

Check out this guided tour of the programme to show you exactly what's in store for you in Strong Pregnancy!

Want to try the workouts for free first?


In this FREE 4-day course, I take you through a sample of workouts

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What's included in my membership?

Whether you sign up for the monthly membership, or one-time payment, you'll get access to:

Month-by-month Strength, Mobility, Core and Conditioning (Aerobic) Workouts

Strong Pregnancy includes 4 different types of workouts, all contributing to your health and fitness in different ways:

  • Strength workouts to keep you strong, maintain muscle mass and bone density and cope with the physical demands of pregnancy (like carrying a big ol’ belly out in front of you) (around 30 mins each)
  • Mobility workouts to maintain flexibility and stay mobile (around 15 mins each)
  • Core workouts that keep your tummy muscles and pelvic floor strong AND supple (10-15 mins each)
  • Aerobic (conditioning) workouts to keep your cardiovascular fitness top-notch (8-10 mins each)

The workouts vary month by month to adapt to your current stage of pregnancy.

A "Core Basics" Course

To teach you everything you need to know about safeguarding your core and pelvic floor during your pregnancy. You can sign up for this part of the course for FREE here

Complete Onboarding Programme

When you join the course, you get a series of emails telling you EXACTLY what to do and how to get started. You can of course reach out directly to me any time and I will help you with anything you need.

Educational Videos:

There are short and concise Educational videos throughout the programme answering all your biggest questions and concerns about pregnancy fitness and even delving into the physiology and anatomy of the changes.

Variety of Movement

I am a BIG fan of keeping you doing as much as you can, for as long as you can. Of course, pregnancy requires us to MODIFY many movements as we progress from month to month, BUT we want to keep you doing as much as you can for as long as you can.

We can almost always modify movements to ensure they are safe for your particular stage of pregnancy, and any issues you may be experiencing.

"I became pregnant during Covid and Jen’s workouts completely saved me! During pregnancy, I became stronger, was able to maintain proper weight gain, enjoyed the challenge (accompanied by seeing results) and felt great from the second trimester onwards. Her training furthermore set me up for success after giving birth, having already gotten used to fun, brief and effective workouts. In short, I recommend Jen’s programme entirely!"

- Mirjam

Your Instructor

Jen Curtis
Jen Curtis

Jen Curtis is a pre- and postnatal fitness specialist and founder of Jen Curtis Coaching.

She works exclusively with mums, helping them heal after birth from pelvic floor dysfunction and diastasis recti.

She is passionate about helping women ease back into exercise, and educating women on how to stay fit and healthy during pregnancy and after having a baby.

In particular, she aims to help women navigate the overwhelming amount of conflicting information that exists online. She aims to simplify and educate women about their bodies so that they can make the best decisions for them

Course Curriculum

  THIRD TRIMESTER / Block 2 - Weeks 35+
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days after you enroll
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Available in days
days after you enroll

The programme is for anyone who:

  1. Wants to stay fit and strong during her pregnancy
  2. Wants to do REAL workouts… but isn’t sure what to do
  3. Feels like most prenatal classes and workouts aren’t really doing anything
  4. Cares about SAFE workouts (for baby AND for mum)
  5. Cares about being as healthy as you can be - both for you and for your baby
  6. Is healing any problems like diastasis recti or pelvic floor dysfunction from a previous pregnancy

It’s NOT for you if:

  1. You want to wave your arms around on a fitball and pretend you’re doing “exercise” :) - sorry, there are lots of other programmes for that!
  2. Are not willing to modify ANYTHING about your training programme - we’re all about the middle ground here…

"I feel so blessed to have fallen pregnant just when this program came out! Despite being a trainer, being pregnant really challenges your ability to continue and find what works for you. With Jen’s updates and support, I have managed to keep going and feel strong throughout all trimesters! It’s a no brainer for anyone pregnant, athlete and beginner alike, super user friendly and adaptable for all levels! Can’t recommend this program enough"

- Zoe

Frequently Asked Questions

When does the course start and finish?
The course provides workouts for weeks 8-35 of pregnancy. You can start at any stage in your pregnancy - don't feel like you need to have joined as soon as you got pregnant, we have many members joining after 20 weeks. With the monthly membership, you can cancel any time, or you can purchase unlimited access to all the contents of the course with a 1-time payment. Here is a link to the one-time payment:
How long do I have access to the course?
If you sign up for the monthly membership, you'll have access until you cancel your membership - you can cancel at anytime from inside your member's portal and you will have access to the programme until the end of that billing cycle. If you sign up for the one-time payment, you'll have lifetime access, including all future additions and improvements! You can sign up for that option here:
What if I am unhappy with the course?
If you are unsatisfied with your purchase, contact me in the first 30 days and I will give you a full refund. (After almost 3 years of running Strong Pregnancy, I have NEVER had a request for a refund - but I'm still happy to issue one if it's not what you thought)
I have never been able to workout at home - I need a group
I’ve met so many women that really love working out with other people (including myself) but so many of us find that during pregnancy, it’s just not feasible to go to an hour class at the gym, and have to find ways of getting in short, fun and effective workouts at home… especially those of us who already have another child at home.
Do I need any equipment?
To get the most out of the programme, you will need at least 1 dumbell and a resistance band, but you can start with just a water bottle. I WILL however be encouraging you to get a few weights as you progress - you can’t “strengthen” anything with just a 500g weight! Nothing in this programme is extreme or heavy, and I will teach you how to choose the right weight for YOU… but you do actually need some resistance in order to keep your body strong
I’m so tired, I can’t imagine actually being able to workout
The first trimester can be H-O-R-R-I-B-L-E… Trust me, I know - I had a horrible time myself with both pregnancies… it can be so hard to imagine how you will exercise during that time. I am not shitting you when I say that exercise can be a GAME CHANGER during this time though - it can elevate our energy and mood and it’s a little known fact that it can actually help alleviate nausea too… Even if you aren't up to the strength and conditioning workouts (which are more intense), you may still enjoy the mobility and core workouts, which are lower intensity and help you get moving without wearing you out. It’s also so important for us to get out of the all-or-nothing mindset - you might have to take it easier than you think you should (this is a DANGEROUS word!) - but something is ALWAYS better than nothing. I’ll be here to guide you through that - workouts on the programme range from 8 to about 35 minutes long, and if you need to cut it back or need something less intense, I’ll be there to help you figure that out.
Do you offer support?
Yes :) You can contact me at any time via email and I'll happily answer any questions that you have.
How much does it cost normally, and do I have to pay more for more materials?
The monthly subscription is $39 / month and you can cancel any time. There is also the option of a one-time payment of $199, with lifetime access (think future pregnancies) and all updates. Nothing is behind a paywall - whichever payment option you choose, you get immediate access to all the materials.

"So happy to have found you! I was feeling so aimless with my pregnancy exercise (felt totally out of my depth) and once the gyms were closed again I was so lost. Now I feel like I’ve got purpose and a positive mindset again, which is to be in the best shape possible for me and my baby!"

- Sarah


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