Prenatal Personal Training & Postnatal Personal Training: London

Traditionally, there’s been a tendency to consider someone who’s pregnant to be fragile – in need of protection and rest. For the overwhelming majority of women, this simply is not true.

Staying active through the different stages of pregnancy doesn’t just benefit fitness levels – it’s also an absolutely essential part of keeping your mental wellbeing in check, maintaining your energy, and paving the way towards a quick recovery when your little one arrives.

We realise you might not feel completely yourself as your body changes, but don’t worry – at Fitness Lab you’ll have a dedicated personal trainer working with you at your pace in your own private studio space.


Personal training vs group training

There are some great exercise groups here in London that will help you stay social and keep general activity levels up while you’re pregnant – but if you’re looking for meaningful exercise to keep you as fit and health as can be, nothing comes close to specialist personal training and a prenatal fitness programme.

Your Fitness Lab personal trainer will work directly with you – considering your level of pre-pregnancy health, your lifestyle, your fitness knowledge, and your exact stage.

The result?

Private personal training sessions that are tailored to meet your needs exactly – from the earliest stages of pregnancy through to birth and beyond.

Private studio space just for you

If the idea of working out in a busy public gym doesn’t sound like what you had in mind during pregnancy – you’re in the right place.

At Fitness Lab, you’ll have your own personal training ‘pod’ – a dedicated space that’s entirely yours for your session. The only person you’ll share it with is your dedicated pre or postnatal personal trainer.

No queuing, no wiping machines or weights down, and no feeling like you’re being watched as you workout. In your personal pod, you’ll have all the cardio, weight training, and conditioning equipment you need for your session.

Safe exercise and healthy postnatal personal training

You don’t have to scroll very far to find websites, newspapers or magazines talking about how a celebrity or influencer has ‘snapped back’ into their pre-pregnancy physique or level of prenatal fitness. If you’ve been pregnant before, you’ll probably already understand that this is a poor representation of the postnatal journey.

Because of the pressure your growing womb places on your stomach muscles, most mums experience something called ‘ab separation’ during pregnancy. This is where the two main stomach muscles become pushed apart – making them longer and weaker. As a result, your core strength is reduced – and if you put a lot of strain on these muscles without some meaningful rehabilitation, you can cause yourself serious problems.

Postnatal training at Fitness Lab isn’t about quick fixes. Instead, our postnatal personal trainers will focus on rebuilding your fitness in a healthy, lasting way.

Nutrition support and advice

From the moment of conception to the final pushes of labour – the biological processes going on in your body are nothing short of miraculous. Both mum and baby need a host of nutrients for a healthy pregnancy – and virtually all of these nutrients will come through your diet.

If now doesn’t feel like a good time to start trying to work out how to add the right amount of folic acid and calcium to your diet, don’t panic – we’re here to help.

From a few healthy eating tips for pregnant women – through to having fully prepared and ready-to-eat fresh and healthy meals delivered to your door each day, we can support you however you wish.

Core, back pain, and pelvic floor work

Most high-level fitness professionals (and most postnatal women!) will be able to pick out the three key areas that pregnancy and child-birth takes a toll on.

The muscles that make up your core, your lower back, and your pelvic muscles are all likely to feel the strain through pregnancy – but don’t worry – these are some of the areas pre and postnatal personal training and tailored effective exercise sessions will help you focus on.

From effective breathing techniques through to targeted resistance training – every one of your exercise sessions will make a meaningful difference to the experience of pregnancy and childbirth.

Why not take a look at our facilities?


A Word From Our Clients

Based on 139 reviews
Fi Kim
Fi Kim
Great, clean facilities and tailored programs that have helped me with my fitness and health goals. Everyone is very kind & supportive, which makes for the perfect environment to train in. My PT Matt has helped me build strength as well as aid with the recovery of longterm muscle injuries. Highly recommend Fitness Lab.
Peter Tsonchev
Peter Tsonchev
tom graham
tom graham
Brett and Soho Fitness Lab are quite simply the best PT team I have trained with. Professional, knowledgeable and fantastic at tailoring a very tough work out with adaptions for my various historical injuries. The results speak for themselves. I can't recommend them highly enough!
Simon Purton
Simon Purton
Unbelievable professional in everything they do and it feels like the client is at the centre of everything with the strength and conditioned tailored specifically to goals and needs. Would recommend them to everyone
Darryl Samaraweera
Darryl Samaraweera
I've been training with Olivia at Soho Fitness Lab since the beginning of December and the experience has been brilliant. As a newbie to working with a P/T I was nervous going into it, but from the first session I saw I had nothing to worry about. The space is unlike your usual gyms - it’s private and just the right size, and has a smart feel to it. It's a perfect spot for pre-work workouts if you are in or around Soho, or live there like I do. Never thought I'd be happy getting up at 6am to go to the gym but always look forward to it as I see the progress I am making!
Michael Ash
Michael Ash
My experience with the FitnessLab team has been great. They listened to my ailments and put together an excellent program so that I can get on the road to recovery. Can’t recommend enough!
Sean S
Sean S
I’ve recently started training with James after a bit of a hiatus with my fitness. He really gets where I’m coming from, as I’m working around old injuries. The sessions are a lot of fun and I feel great afterwards. He really know what he’s doing and I’m excited to be back on the right path.
Matt Black
Matt Black
Going to miss this place! Rhys was a top trainer 👏 highly recommend for those looking to progress in succeeding and living a healthy lifestyle 💪
Elio Elia
Elio Elia
I've found the team at Fitness Lab to be very professional, knowledgeable and flexible based on my capabilities and fitness goals. My PT, Rhys has been a great help in tailoring sessions and even adapting them whilst I had some sporting injuries. He has also taken the time outside of sessions to send tips on diet, demo videos of exercises to do at home and just generally communicate with me outside of the hourly sessions to keep me motivated, which is not something you normally get from past experiences elsewhere. I would highly recommend Fitness lab if you're serious about improving your fitness and/or have hit a brick wall with your 'run of the mill' PTs out there. It's well worth it in my opinion.
Max Lom-Bor
Max Lom-Bor
Professional, knowledgeable and personal. I had a really brilliant trainer in Rhys who helped me achieve and even surpass my fitness goals while making the whole thing seem fun and manageable. No idea how. Class act, class gym 👍

Frequently Asked Questions

Unless you have specific advice from your GP saying otherwise, exercising during pregnancy is perfectly safe. In fact, NHS guidelines say that staying active through pregnancy makes it easier for the body to adapt to its changing shape and weight – as well as helping to cope during labour.

Exercise can also result in improved circulation – as well as helping with healthy weight loss after childbirth. There are also countless studies that show exercise can result in more energy and less stress – all vital parts of being a new parent!

If you have specific concerns, you’re completely welcome to get in touch and talk to one of the Fitness Lab team. There’s absolutely no obligation to commit to personal training and your enquiry will be handled with the strictest of confidence.

We have two personal trainers with a specialist qualification in pre natal exercise and post natal training sessions. To complement this qualification, they also have extensive real-world experience working with fitness training clients through each trimester.

Rest assured, you’re in expert hands when our team put together an exercise programme to take you through pregnancy and beyond.

While we definitely encourage everyone to continue training before, during and after their pregnancy, to keep their body strong and healthy, it’s all about doing what feels right for you and your body.

Our trainers can help at every stage of pregnancy. Some of our pre and postnatal clients were already training with us and kept training, before, during and after their pregnancy. Others come to us when they find out they’re pregnant, for guidance on how to work out in a safe and effective way. We also meet women much later on in their journey, who are looking to get back into fitness after a break.

We don’t. We realise that pregnancy group training can be a great social experience – but when it comes to exercising in a way that’s exactly right for you, there’s nothing that comes close to personal training.

Working with a personal trainer is the only way to make sure your workout is tailored to you and your exact needs. Constant observation and communication is an essential part of making sure your workout is right too – and that can be lost with group gym instructing.

After a natural birth, your GP should sign you off for exercise after your 6 week check up. After a c-section, you should wait at least 12 weeks before training. Of course, it goes without saying there’s absolutely no rush to start a fitness programme.

There are small exercises you can start doing before you are signed off for training in the gym – breathing work, pelvic floor exercises and core activation being especially important. Your personal trainer will guide you with these exercises and explain how to gradually build up.

Pregnancy comes with a set of challenges that lots of people get red-faced talking about! Aside from the fact that baby will often rest on your bladder, pregnancy and childbirth also take their toll on your pelvic floor muscles.

The result? Frankly – peeing might sometimes feel like it’s out of your control! If you have an accident or a near-miss in one of our private studios – we can assure you it won’t be the first time (and it definitely won’t be the last).

So, what happens if you pee? Honestly – nothing. We’ll clean up, laugh together, and carry on. Pregnancy is a magical experience – but with mums and dads on our team, we know it’s got its moments!

Thinking about training before, during, or after pregnancy? Talk to the Fitness Lab team taking the next step!

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