Built for Pregnancy

Keep lifting.

All nine months.

Mom Moves is trimester-specific strength programming, designed by prenatal experts. So pregnancy is the chapter you train through, not the one that puts you on hold.

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7 days free, then $20/mo · cancel anytime

4.9 from 7,600+ members
How it works

Strength is already part of your life.

We'll handle what pregnancy changes.

Developed by pelvic floor PTs and women's health experts, Mom Moves supports your pregnancy in all three trimester-specific phases. Learn when to keep loading, when to scale, and what modifications are right for you with confidence. Every session builds strength, stamina, and resilience for what's next. All nine months.

Phase 01
First Trimester

Energy dips.
Your program adapts.
‍

Built for the weeks when just showing up is the win. Shorter options, smart intensity, zero guilt.
Phase 02
Second trimester

your center of gravity shifts. your strength doesn't have to.

Progressive loading with position and stance adjustments that keep every lift working for your changing body.
Phase 03
Third Trimester

smart modifications that keep you moving right up to the end.

Pelvic floor aware programming, built-in alternates, and pacing designed for the home stretch.
THE RESEARCH

benefits of prenatal strength training.

Backed by clinical research, prenatal resistance training isn't just about staying active; it changes outcomes for you and your baby, from pregnancy through postpartum recovery.

38%

Lower risk of gestational diabetes1

39%

lower risk of gestational hypertension (high blood pressure)2

67%

lower odds of experiencing depression during pregnancy3

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Disclaimer: Moves is not a healthcare provider. Individual results vary; statistics shown are not a guarantee of outcomes. Consult your healthcare provider before beginning or continuing any exercise program.
1Source: Supervised physical activity and the incidence of GDM — systematic review & meta-analysis, J Matern Fetal Neonatal Med, 2022
2Davenport et al., Prenatal exercise for prevention of GDM and hypertensive disorders, Br J Sports Med, 2018
3Davenport et al., Impact of prenatal exercise on prenatal and postnatal anxiety and depressive symptoms, Br J Sports Med, 2018
180K+ and counting

strong through every trimester.

From women who trained through pregnancy and never looked back.
Join 180K+ women who train with Moves
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The Strongest I've Felt During Pregnancy
As an ex athlete and mom of 3, my body has been through it. But this program was super approachable starting from ground zero at 6 weeks postpartum and now 18 months later. I have never felt stronger or more connected to my body.
BoyMamaBrie
Mamas Are Not Delicate
It is the easiest app to follow and takes the guess work out of what exercises I should be doing that day. I've now used the app through 3 pregnancies and I've been so thankful that I was able to still lift heavy (mamas are not delicate) and that I've been able to rebuild back each time.
B. Griff
A Great App for Expectant Mothers
I REALLY LOVE this app! I've been using it since my first trimester and currently in the middle of my second.  First app I've done that has postpartum recovery and works by someone actually credentialed to give workouts and advice.
‍
L. Smith
Join 180K+ women who train with Moves
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PRICING

one plan.
every chapter.

Your Moves membership includes Mom Moves, Postpartum Moves, and every program in the app. Start pregnant, stay for the rebuild, keep training for years. Your plan and your progress carry through.
  • 7 days free before you pay anything
  • Cancel anytime, no contracts
  • Your history carries straight into Postpartum Moves
4.9 from 7,600+ members
Moves Membership
monthly
Auto-billed monthly after your free trial
$20
/mo
yearly
$200 billed yearly after your free trial
Save $40
$16.67
/mo
  • Full 34-week Mom Moves program, all three trimester phases
  • Built-in modifications from pelvic floor PTs
  • Postpartum Moves included when you're ready
  • Every other Moves program, gym or home
  • Progress tracking that follows you through every chapter
Recurring billing: Subscriptions are charged at the conclusion of your 7-day free trial. All subscriptions automatically renew unless canceled at least 24 hours before the billing period ends. Subscriptions are managed on the platform where you signed up.
MOM MOVES

the only pregnancy program built for women who lift.

34 weeks of trimester-specific strength training, designed to carry you through every chapter of your pregnancy.
  • volume
    170 workouts • 4-5x per week • 30-60 min
  • training
    Lower body, upper body, core & mobility, conditioning cardio, full body
  • anywhere
    Gym or Home •  Built-in Modifications
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MOM MOVES

the only pregnancy program built for women who lift.

34 weeks of trimester-specific strength training, designed to carry you through every chapter of your pregnancy.
Dr. Katie Fincher
PT, DPT, WCS, CLT, CSCS, PCES
Board-certified clinical specialist in women's health physical therapy, and Madeline's own pelvic floor PT. Dr. Fincher's expertise is built into the pelvic floor awareness woven throughout the program.
Madeline Custer
Founder · B.S. Kinesiology and Exercise Science · Certified Personal Trainer, Pre/Postnatal
Seven years coaching women through evidence-based nutrition and sustainable habits, with specialized training in perimenopause and menopause.
Dr. Brandon Moss
PT, DPT, CSCS
Seven years coaching women through evidence-based nutrition and sustainable habits, with specialized training in perimenopause and menopause.
FAQ

your questions, answered.

Start where you are. Mom Moves is structured in three trimester-specific phases. Begin at your current chapter and train forward from there.

Mom Moves works at home or in the gym. You'll need dumbbells, a resistance band, and an elevated step, though a sturdy box or stair works just as well. Built-in modifications mean you can always adjust for what you have.

Mom Moves was developed by pelvic floor PTs and women's health experts, with programming built specifically for pregnancy, not adapted from a general program after the fact.

The app doesn't leave you. Postpartum Moves picks up where Mom Moves leaves off, a 10-week progressive program developed alongside pelvic floor physical therapists. Your history and progress stay exactly where you left them.

You're not just training for you anymore.

Tell us where you are in your pregnancy. We'll build your plan.
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7 days free, then $20/mo or $200/yr.