Pregnancy & Post-Natal Personal Training, Singapore

Goal · Strength through pregnancy

Strength training across the full pregnancy continuum — pre-conception, prenatal, post-natal — under your OB-GYN's clearance. Diastasis-aware and pelvic-floor-aware programming grounded in the Catalyst Healthspan Assessment.

For: Women preparing for pregnancy, pregnant in any trimester (with OB clearance), or in any phase of post-natal recovery — first-time or multi-parity.

Not sure where you stand on the four pillars? Take the free Healthspan Audit before committing to a programme.

Quick answer

Is strength training safe during pregnancy?

For most uncomplicated pregnancies, yes, and increasingly recommended. ACOG Committee Opinion #804 (2020) endorses 150 minutes per week of moderate-intensity activity including resistance training during pregnancy, with OB-GYN clearance. A 2018 BJSM meta-analysis (Davenport et al.) found prenatal exercise reduced gestational diabetes risk by 38% and gestational hypertension by 39%. Catalyst Performance runs 1:1 prenatal and post-natal personal training in Singapore CBD under OB clearance, with diastasis recti and pelvic floor screening built into the 4-Pillar Assessment.

If this sounds like you

The pattern

You want to enter pregnancy with the strongest baseline possible, but generic gym programming doesn't account for what comes next.
You're in your second or third trimester and your usual training no longer fits; well-meaning advice ranges from stop everything to you're fine to do anything.
You're post-natal and cleared by your OB at six weeks, but jumping back into pre-pregnancy training feels reckless and you can't find a programme calibrated for diastasis and pelvic floor reality.
You're on your second or third pregnancy and the cumulative load of carrying, feeding, and broken sleep is showing up as recurring back, hip, or pelvic-floor issues.

The Catalyst protocol

The method

01Pre-conception baseline. The Catalyst Healthspan Assessment scores Body Composition (Skeletal Muscle Index), Cardiorespiratory Fitness, Stability (Y-Balance, Movement Pattern Strength), and Strength before pregnancy. The single most useful data point you can have for the next two years.
02Prenatal programming, trimester by trimester. Resistance training continues under OB-GYN clearance with load and exercise selection adjusted by trimester. Per ACOG Committee Opinion #804 (2020), 150 min/wk moderate-intensity activity including resistance training is safe and beneficial for most uncomplicated pregnancies.
03Post-natal screening. Diastasis recti inter-rectus distance measurement plus pelvic floor screening at the first post-natal assessment, neither of which most general personal trainers are trained to perform.
04Post-natal rebuild. Programming calibrated for post-natal realities (sleep deprivation, hormonal flux, breastfeeding, schedule). Live wearable data from Apple Health / Oura / Whoop feeds the Catalyst training app weekly.
05The 16-week Checkpoint re-test. Inter-rectus distance, pelvic floor strength, posterior chain capacity re-measured against your own baseline — pre-conception if we have it, or post-natal week one if we don't.

The outcome

Strong in the body that carried a pregnancy, not a faint echo of the body before it. A pelvic floor and a core that match the demands of carrying, feeding, and returning to your sport. The strongest base you can give the next decade, whichever stage you start at.

Take the Assessment →

Or book a complimentary consultation

Post-Natal Personal Training, Singapore CBD →

A dedicated overview of how Catalyst structures post-natal personal training: pelvic-floor screening, diastasis-aware loading, posterior-chain rebuild, calibrated to the Catalyst Healthspan Assessment.

Before you commit

Score your healthspan first

12 questions, 3 minutes, on a phone. The complimentary Catalyst Healthspan Audit estimates your score across the four pillars and surfaces which one is pulling the rest down. The same 0 to 10 scale we use in studio.

Take the Healthspan Audit →

Frequently asked, this goal

Q. 01

When in the pregnancy timeline should I start at Catalyst?

The most useful starting point is pre-conception: it gives us a Catalyst Healthspan Assessment baseline before any of pregnancy's structural changes happen. The second-best is early-pregnancy with OB clearance. Starting mid-pregnancy or post-natally is also common; the assessment adapts to where you are. Most post-natal members start at four months postpartum or later, after their six-week clearance.

Q. 02

What's the evidence that prenatal strength training is safe?

ACOG Committee Opinion #804 (2020) is the canonical reference and explicitly recommends resistance training during uncomplicated pregnancy. The Canadian SOGC/CSEP 2018 joint guidelines (Mottola et al., BJSM) reach the same conclusion. A 2019 BJSM paper (Beetham et al.) found high-intensity exercise during pregnancy was not associated with adverse outcomes across 15 studies pooled. The historical advice to stop lifting has been formally superseded for low-risk pregnancies. Catalyst trains every prenatal client under written OB-GYN clearance and trimester-specific exercise selection.

Q. 03

How is diastasis recti and pelvic floor screening built into the programme?

Inter-rectus distance is measured at the post-natal assessment using finger-width palpation at the umbilicus, 2cm above, and 2cm below, the protocol Sperstad et al. (2016, BJSM) used in the prevalence study showing 60% of women have diastasis at six weeks postpartum and 33% at twelve months. Pelvic floor strength is screened via observable cues (cough test, breath-and-brace coordination); internal exam is referred out to a pelvic-floor physiotherapist when warranted. Both inform programming directly: load, positioning, and breathing strategy are calibrated to the findings, not generic post-natal templates.

Other goals

Desk-Job Mobility

Eight hours a day at a desk does measurable damage to hips, thoracic spine, and posterior chain. We measure where it has, then build the targeted mobility, posture, and strength work to undo it. Manulife Tower, directly above Telok Ayer MRT.

Hyrox Prep

Coached by Elly Morgan when available, multiple Hyrox podium finishes across categories. The programme is built off the 4-Pillar Assessment and your specific event window, not a generic 12-week template. Singapore CBD.

Bone density through menopause

Peri- and post-menopausal bone loss is the most preventable cause of fractures in later life — and the only non-pharmacological intervention with strong evidence is heavy resistance and impact training. 1:1 personal training in Singapore CBD, grounded in the Catalyst Healthspan Assessment.

More goals at Catalyst

Rebuilding from Injury

The gap between physio discharge and real-life capacity is where most people re-injure. Catalyst closes it through structured 1:1 personal training in Singapore CBD, grounded in the 4-Pillar Assessment with full Y-Balance and asymmetry screening.

Strength on GLP-1

GLP-1 medications (semaglutide, tirzepatide) cause meaningful lean mass loss without concurrent resistance training. Catalyst programmes counter that — 1:1 personal training in Singapore CBD, built off the Catalyst Healthspan Assessment, coordinated with your prescribing clinician.

Sustainable fat loss

Body recomposition through resistance training, protein-led nutrition, and a slow enough deficit to preserve lean mass. 1:1 personal training in Singapore CBD, grounded in the Catalyst 4-Pillar Assessment. The opposite of crash diets and transformation programmes.

Training After 50

After 50 you lose 1% of muscle mass per year unless you train against it. We measure Skeletal Muscle Index, Y-Balance fall-risk, and posterior-chain strength against AWGS thresholds calibrated for Asian populations, not Western references.

Catalyst Performance

Strong before. Strong through. Strong after.

Is strength training safe during pregnancy?

The pattern

The method

Post-Natal Personal Training, Singapore CBD →

Score your healthspan first

When in the pregnancy timeline should I start at Catalyst?

What's the evidence that prenatal strength training is safe?

How is diastasis recti and pelvic floor screening built into the programme?

Desk-Job Mobility

Hyrox Prep

Bone density through menopause

Rebuilding from Injury

Strength on GLP-1

Sustainable fat loss

Training After 50

Strong before. Strong through. Strong after.

Is strength training safe during pregnancy?

The pattern

The method

Post-Natal Personal Training, Singapore CBD →

Score your healthspan first

When in the pregnancy timeline should I start at Catalyst?

What's the evidence that prenatal strength training is safe?

How is diastasis recti and pelvic floor screening built into the programme?

Desk-Job Mobility

Hyrox Prep

Bone density through menopause

Rebuilding from Injury

Strength on GLP-1

Sustainable fat loss

Training After 50