Vogue Williams’ Sotogrande Workout: What Her Pregnancy Routine Reveals About Safe Strength Training, Travel and Recovery After Loss

Table of Contents

1. Key Highlights
2. Introduction
3. What Vogue Williams showed on holiday: the workout and the wider context
4. Why strength training matters during pregnancy
5. Evidence and official guidance: how much and what kind of exercise is recommended
6. Adapting the specific exercises: squats, shoulder presses and tricep dips
7. Structuring a pregnancy-friendly strength program across trimesters
8. Balance, breath and core: pregnancy-specific technique points
9. Travel and holiday considerations for pregnant exercisers
10. Pregnancy after loss: emotional and clinical realities
11. Celebrity disclosure, social media and the public conversation
12. Practical checklist for pregnant people who want to exercise on holiday
13. When to seek medical advice: red flags and routine checks
14. Preparing for labour and postpartum while continuing to train
15. Real-world examples and patterns beyond Williams’ story
16. Media framing, body image and pregnancy: navigating public commentary
17. Naming, privacy and family dynamics: the lighter and more personal side
18. Practical sample workout for an expectant parent on holiday (20–30 minutes)
19. The intersection of fitness, grief and joy: how public stories help reshape expectations
20. FAQ

Key Highlights

• Vogue Williams posted a sped-up balcony workout during a family holiday in Sotogrande, demonstrating weighted squats, shoulder presses and tricep dips while visibly pregnant with her fourth child.
• Strength training during pregnancy has benefits when performed with appropriate modifications, monitoring and medical clearance; exercise guidelines and practical adjustments help maintain fitness across trimesters.
• Pregnancy after miscarriage often brings heightened anxiety; combining medical oversight, mental-health support and clear practical strategies for travel and exercise improves safety and confidence.

Introduction

Vogue Williams, who announced her fourth pregnancy in April, sparked conversation this week after sharing a short clip of her holiday workout on Instagram. The footage—shot on a villa balcony in Sotogrande while she vacationed with husband Spencer and their three children—showed the 40-year-old performing weighted squats, shoulder presses and tricep dips in a black crop top and shorts. Viewers noticed not only her visible baby bump but the deliberate choice to keep training during pregnancy and to document it publicly.

Her posts also recalled a difficult path to this pregnancy: two prior miscarriages, including a loss around the 12-week scan last year that she described as “awful and heartbreaking.” Between the couple’s recent babymoon in Mykonos, a day at Wimbledon and family time in Spain, the images and short video capture a blend of family life, public attention and an active pregnancy—elements many expectant parents navigate today. This article examines what Williams did, why strength training can be valuable in pregnancy, how to modify exercises safely, the emotional realities of conceiving after loss, and practical advice for pregnant people who want to keep moving while travelling.

What Vogue Williams showed on holiday: the workout and the wider context

The Instagram Story clip posted by Vogue Williams featured a condensed sequence of resistance movements: weighted squats, shoulder presses and tricep dips. Those exercises, chosen for lower-body strength, upper-body endurance and arm tone, are staples in many fitness programs. Williams paired the routine with holiday snaps—bikinis, sun hats and a zebra-print cover-up—painting a picture of a family break that mixed leisure and fitness.

The sequence of events around the posts adds context. The couple spent time on a private babymoon in Mykonos, then attended Wimbledon, and soon after took the kids to Spain for summer holidays. Williams’ captions conveyed enthusiasm for a long-standing holiday place she’s frequented since she was 17, and candid remarks about the physical changes of pregnancy—such as the dramatic increase in breast size—accompanied the images. She also teased that the name they love for the baby is “mad,” signaling playful secrecy typical of celebrity pregnancy coverage.

Her openness about prior miscarriages—one at around four weeks and another identified at a 12-week scan that the embryo had not developed—adds a serious dimension. Pregnancy after loss changes the emotional stakes. For a public figure, sharing both strength-work footage and vulnerability about miscarriage invites a wide audience response and creates an opportunity to discuss safety, emotional health and realistic approaches to exercise in pregnancy.

Why strength training matters during pregnancy

Strength training provides functional benefits that directly relate to pregnancy and postpartum demands. Pregnant people experience rapid shifts in weight distribution, changes in posture, and strain on the lower back and pelvic structures. Building and maintaining muscular strength mitigates some of those stresses.

Key reasons to include resistance work while pregnant:

• Support for changing posture: Stronger glutes, hamstrings and core muscles help counter anterior pelvic tilt and lumbar discomfort as the uterus enlarges.
• Functional capacity for daily tasks: Carrying toddlers, lifting car seats, and managing household tasks require muscular endurance that resistance training preserves.
• Metabolic and cardiovascular benefits: Resistance exercise contributes to healthy weight gain, insulin sensitivity and maintenance of lean mass.
• Preparation for labor and recovery: Muscular endurance and pelvic floor strength play roles in labor stamina and postpartum recovery.

Medical organizations that advise on exercise in pregnancy recommend incorporating activity into prenatal care when there are no contraindications. The general consensus is that regular, moderate exercise reduces the risk of gestational diabetes, excessive weight gain and may improve psychological wellbeing.

Evidence and official guidance: how much and what kind of exercise is recommended

Major health authorities have issued concise, evidence-based advice: for uncomplicated pregnancies, aim for about 150 minutes of moderate-intensity aerobic activity per week plus two sessions of strength training that work major muscle groups. Those minutes can be spread across the week—30 minutes on most days—or accumulated through shorter sessions.

Practical safety principles embedded in guidance include:

• Get medical clearance when pregnancy is high risk, if there are medical conditions, or if symptoms like bleeding, preterm labor, or preeclampsia are present.
• Avoid supine exercises after approximately 20 weeks, as lying flat on the back can compress the vena cava and reduce cardiac output.
• Use perceived exertion or the “talk test”: exercise at a level that allows carrying on a conversation without gasping.
• Prevent overheating, especially in the first trimester. Stay hydrated and avoid hot tubs or saunas.
• Pay attention to balance changes; use support for unilateral or standing exercises as the centre of gravity shifts.
• Stop exercising and seek medical advice if you experience bleeding, fluid leakage, chest pain, persistent dizziness, headache, calf swelling, decreased fetal movement or regular painful contractions.

These recommendations provide a framework for integrating strength work like the moves Williams performed, while emphasizing adaptation and attention to warning signs.

Adapting the specific exercises: squats, shoulder presses and tricep dips

The exercises Vogue Williams performed—weighted squats, shoulder presses and tricep dips—are appropriate when adapted to the stage of pregnancy and individual fitness.

Weighted squats

• Benefit: Squats strengthen the quadriceps, glutes and core. They translate directly into daily activities like getting up from a chair or lifting a child.
• Modifications: Use a wider stance to accommodate a growing belly and improve balance. Shift from heavy bilateral back squats to bodyweight or goblet squats with a light kettlebell or dumbbell held at chest height if balance is a concern. Reduce range of motion if pelvis or hips feel uncomfortable. Perform seated box squats to limit depth and increase safety.
• Technique cues: Maintain a neutral spine, weight distributed through the heels, knees tracking over toes. Exhale on exertion; avoid breath-holding.

Shoulder presses

• Benefit: Overhead pressing strengthens deltoids and upper back to support carrying, lifting and posture.
• Modifications: Switch to seated shoulder presses to reduce balance demands. Use lighter weights and limit range of motion if overhead discomfort arises. Consider lateral raises or rows for shoulder health if overhead position causes dizziness or breathlessness.
• Safety: Avoid maximal lifts and Valsalva manoeuvres. Keep neck relaxed and avoid hyperextending the lower back by bracing the core and slightly tucking the pelvis.

Tricep dips

• Benefit: Tricep dips engage the posterior arm and shoulder stabilizers; useful for pushing motions such as pushing a stroller.
• Modifications: Replace bench or chair dips with tricep extensions using a light dumbbell or resistance band if wrist, shoulder or elbow discomfort occurs. Perform dips with feet closer to the body and a higher bench to reduce load, or perform inclined push-ups as an alternative.
• Stability: Use a stable surface and consider having a partner nearby for assistance as balance shifts.

Across these exercises, start with lighter loads, higher repetitions, and prioritize control. Use slow tempos and stop if any lightheadedness or uterine cramping occurs. Pelvic-floor contractions before and after lifts help maintain pelvic support.

Structuring a pregnancy-friendly strength program across trimesters

A pragmatic weekly program balances resistance work with aerobic conditioning, mobility and recovery. The triage below outlines how a responsible plan can evolve:

First trimester (weeks 1–13)

• Goal: Maintain pre-pregnancy strength and cardio where possible.
• Program: 2–3 strength sessions per week focusing on compound movements at moderate intensity; 150 minutes of aerobic activity per week (e.g., brisk walking, swimming).
• Cautions: Fatigue and nausea can limit capacity. Avoid overheating and overtraining.

Second trimester (weeks 14–27)

• Goal: Adjust for balance and comfort while maintaining strength.
• Program: 2 strength sessions plus 30 minutes of moderate aerobic activity most days. Emphasize posterior-chain work (glutes and hamstrings), core stability that is pregnancy-safe (avoiding traditional crunches), and pelvic-floor exercises. Begin to reduce loads on single-leg heavy lifts if balance becomes an issue.
• Cautions: Stop supine exercises after ~20 weeks. Use breathing strategies and lighter weights.

Third trimester (weeks 28–birth)

• Goal: Preserve function and mobility while prioritizing comfort and rest.
• Program: 1–2 short strength sessions focusing on mobility, hip strength and upper-body endurance. Low-impact cardio such as swimming or walking. Include relaxation and perineal preparation techniques if desired.
• Cautions: Recognize decreasing capacity and increased fatigue. Rest as needed and maintain regular prenatal check-ins.

Session structure

• Warm-up: 8–10 minutes of mobility and light cardio to raise heart rate without strain. Include hip openers, shoulder circles and walking lunges.
• Main set: 20–30 minutes of resistance work: 4–6 exercises covering major muscle groups; 2–3 sets of 10–15 reps, focusing on controlled movement.
• Cool-down: Gentle stretching and pelvic-floor work. Hydrate and rest.

Progression and regression

• Progress by increasing repetitions, adding a small weight increase, or adjusting tempo rather than pursuing heavy loads.
• Regress by reducing range of motion, switching to bodyweight movements, or using stronger support.

Programming should be individualized. People with medical conditions or pregnancy complications must receive tailored guidance from their healthcare team.

Balance, breath and core: pregnancy-specific technique points

Pregnancy alters biomechanics. Two practical technique principles reduce risk and improve comfort.

Balance and centre of gravity

• As the uterus grows, the centre of gravity shifts forward. This increases fall risk during unilateral or unsupported movements.
• Use narrower weight distribution for stability in standing exercises, add external support (a wall, chair or cable machine), and prefer seated or supported versions of exercises if balance is compromised.
• Avoid activities that require sudden directional changes or high risk of falling.

Controlled breathing and intra-abdominal pressure

• Avoid breath-holding and the Valsalva manoeuvre. Instead, use steady breathing patterns: inhale during the eccentric phase and exhale during the concentric phase of lifts.
• Manage intra-abdominal pressure: for heavy lifts, brace the core lightly rather than gripping the breath. Pelvic-floor awareness reduces pressure transmission to pelvic organs.

Core training that’s safe

• Traditional crunches and full sit-ups are problematic as the linea alba stretches and rectus diastasis risk rises.
• Focus on transversus abdominis activation, side planks modified to tolerance, bird-dogs, and pelvic tilts. Posture-focused work reduces back pain without causing excessive abdominal strain.

Travel and holiday considerations for pregnant exercisers

Combining travel with exercise requires practical planning. Vogue Williams’ holiday sequence—Mykonos babymoon, Wimbledon attendance, then family summer holidays in Sotogrande—illustrates how pregnant people balance travel and activity.

Air travel

• Many airlines allow travel until 36 weeks for single pregnancies, though some require a medical certificate after 28 weeks. Policies vary; check with the carrier and obtain a doctor’s note if needed.
• Move frequently during flights to reduce venous thromboembolism risk: stand and walk every 60–90 minutes when possible, perform ankle pumps and wear compression stockings if recommended.

Heat, sun and hydration

• High temperatures increase core temperature, which is best avoided in the first trimester. Stay hydrated, seek shade, and avoid vigorous outdoor exercise in the hottest hours.
• Salt and electrolyte balance matter with increased sweating. Carry water and snacks during workouts.

Training logistics on holiday

• Make workouts short and frequent rather than long and intense. A 20–30 minute resistance session maintains strength and fits around family commitments.
• Use simple equipment: resistance bands, a single dumbbell or kettlebell, and bodyweight options enable effective sessions in a villa or hotel room.
• Plan rest days. Family holidays combine activity, catering changes and sleep interruptions; recovery is crucial.

Childcare and workload

• Travelling with young children multiplies physical demands. Prioritize functional strength that aids daily tasks—posterior chain, shoulder stability, grip strength.
• Consider scheduling sessions when someone else can supervise the children, or perform quick bodyweight circuits that incorporate playful movement with kids.

Pregnancy after loss: emotional and clinical realities

Williams revealed she experienced two miscarriages before this pregnancy, including a heartbreaking loss identified at a 12-week scan. That candid admission resonates for many: pregnancy after loss often brings increased vigilance, anxiety and conflicting emotions.

Prevalence and clinical context

• Miscarriage occurs in roughly 10–20% of clinically recognized pregnancies; early losses not clinically recognized push that figure higher. The risk of one miscarriage does not necessarily predict future outcomes; many people have successful pregnancies after one or more losses.
• Causes vary and often remain unexplained. Recurrent miscarriage (typically defined as two or more consecutive losses) warrants investigation for maternal, chromosomal, endocrine, anatomic or immunologic factors.

Emotional response and support

• Anxiety during subsequent pregnancies is common and understandable. Expectant parents may focus on scans, fetal movement and the smallest symptoms.
• Access to supportive care reduces psychological burden. Options include specialized obstetric follow-up, counselling, peer support groups, and trauma-informed mental-health services.
• Open communication with partners about expectations, triggers and coping strategies improves relational resilience.

Medical follow-up

• Additional scans and reassurance visits are common when pregnancy follows loss. Healthcare providers can offer tailored monitoring, discuss risk factors, and suggest interventions as clinically indicated.
• Avoiding blame and normalizing emotional reactions helps maintain well-being. Simple reassurance that heightened vigilance is natural can make medical oversight more tolerable.

Public disclosure and privacy

• Sharing miscarriage experiences publicly varies by individual. Some people find community and destigmatization; others prefer privacy. For public figures, transparency can raise awareness but may also amplify scrutiny. Either choice is valid.

Celebrity disclosure, social media and the public conversation

When public figures share pregnancy content, they shape public conversations about prenatal health, body image and lifestyle choices. Vogue Williams’ posts blend polished holiday imagery with an authentic workout clip and frank discussion of past losses.

Positive effects of disclosure

• Modeling realistic fitness practices during pregnancy encourages safe physical activity among followers.
• Discussing miscarriage publicly reduces stigma and signals that loss affects a broad demographic.
• Sharing practical travel or parenting choices offers actionable ideas for others planning family holidays.

Potential downsides

• Celebrity content may set unrealistic expectations when viewers compare themselves to curated highlights—particularly when posts lack context about training history, medical clearance, or the role of professional trainers.
• Social-media algorithms favor short, visually appealing clips. The sped-up Instagram Story Williams posted may omit rest periods, modifications and medical caveats, creating a simplified impression of safety.
• Public scrutiny can intensify the emotional toll for someone who has experienced pregnancy loss.

Responsible consumption and creation

• Audiences benefit from critical reading: note the platform, the editing style, and whether health professionals were consulted.
• Public figures can improve public discourse by adding context—such as noting modifications, reiterating the importance of medical clearance, and sharing emotional realities alongside lifestyle posts.

Practical checklist for pregnant people who want to exercise on holiday

Use this pragmatic checklist to plan safe activity while travelling:

Before you travel

• Confirm with your healthcare provider that exercise and travel are medically appropriate.
• Check airline pregnancy policies and obtain any required medical certificates.
• Pack basic fitness equipment: resistance band, light dumbbell or kettlebell, comfortable shoes and a water bottle.

During travel and workouts

• Warm up thoroughly and focus on mobility before resistance work.
• Keep sessions short if you’re managing children or travel fatigue—20–30 minutes of focused training is effective.
• Prioritize balance and use support for standing moves. Swap heavy lifts for higher-rep, lower-load training.
• Avoid supine positions after ~20 weeks; use semi-reclined or seated variants.
• Stay hydrated, avoid high heat, and modify intensity based on how you feel.

Monitor and respond

• Use the talk test to regulate intensity. If you cannot maintain conversation, reduce the workload.
• Track fetal movement after mid-pregnancy and seek medical advice for decreased movement or other warning signs.
• Rest and sleep as needed. Holidays often disrupt routines; recovery is as important as consistency.

Mental-health considerations

• If pregnancy follows a loss, plan for emotional check-ins with your partner or a mental-health professional.
• Consider limiting exposure to stressful online commentary and setting boundaries around what you share publicly.

When to seek medical advice: red flags and routine checks

Exercise should stop immediately and medical advice should be sought if any of the following occur:

• Vaginal bleeding or fluid leakage
• Severe or persistent abdominal pain or cramping
• Dizziness, fainting or chest pain
• Regular, painful uterine contractions prior to term
• Severe headache, visual changes, or swelling of the hands and face (possible preeclampsia)
• Sudden decrease in fetal movement after 28 weeks

Routine obstetric check-ups provide opportunities to review activity levels, adjust restrictions if new issues arise, and plan additional monitoring when pregnancy follows miscarriage.

Preparing for labour and postpartum while continuing to train

Resistance training during pregnancy can set the stage for a smoother postpartum recovery when combined with reasonable expectations and gradual return to activity.

Labour preparation

• Build endurance with longer, lower-intensity cardio sessions and sustained, low-load resistance work to prepare for the physical demands of labour.
• Focus on hip mobility and pelvic-floor strength. Techniques such as perineal massage and controlled breathing during exertion may support delivery comfort.

Postpartum planning

• Expect a phased return to exercise. The typical timeline varies based on delivery type and individual recovery. Vaginal delivery without complications may allow gentle activity earlier than cesarean sections, which require longer healing.
• Prioritize pelvic-floor rehabilitation and core reconditioning. A professional assessment (physiotherapist or pelvic-health specialist) helps tailor safe progression.
• Anticipate fatigue and infant care demands; short, frequent sessions often fit new-parent life better than longer workouts.

Realistic expectations

• Strength and body composition fluctuate through pregnancy and early parenting. Focus on function—ability to lift a child, climb stairs and manage daily tasks—rather than pre-pregnancy appearance. Celebrate incremental gains.

Real-world examples and patterns beyond Williams’ story

Celebrity pregnancies often spotlight fitness habits. Many athletes and public figures have continued training during pregnancy with medical guidance: examples include elite athletes who adapted programs under medical supervision, and public personalities who used trainers with prenatal expertise. Those examples show a spectrum—from light maintenance work to carefully prescribed athletic training—depending on baseline fitness and medical history.

Non-celebrities follow similar patterns: people with consistent pre-pregnancy exercise routines typically scale intensity rather than stopping abruptly. Those who were previously sedentary generally start with low-impact, short-duration activity and build up gradually. Both groups benefit from professional guidance when pregnancies are high-risk.

Public narratives also emphasize the emotional dimension: women often report feeling empowered by maintaining fitness, while others find solace in rest and slower-paced activity. The appropriate approach is highly individual.

Media framing, body image and pregnancy: navigating public commentary

High-profile pregnancy posts ignite conversation about body image, expectations and the commercialization of maternity. Media coverage oscillates between celebration and critique. Observers laud fitness-positive messages that encourage safety and strength; critics point to pressure on pregnant people to look a certain way.

Constructive approaches:

• Highlight diversity in pregnancy experiences and bodies.
• Encourage media to include contextual health information when publishing exercise videos.
• Promote experts’ voices—obstetricians, physiotherapists, prenatal trainers—to accompany high-visibility posts.

When individuals share pregnancy content, clarity about professional guidance, medical clearance and realistic portrayal of training helps reduce misinterpretation.

Naming, privacy and family dynamics: the lighter and more personal side

Williams teased that the name they love for their new baby is “mad,” a playful hint that resonates with the tradition of celebrities treating baby names as part of public storytelling. Naming a child is a private family decision, yet remains a common focus in celebrity coverage. For many expectant parents, choices reflect family culture, ancestry, or personal values rather than public approval.

Family travel dynamics, especially for large families, require logistical planning: car seats, routines, mealtimes, and partitioning childcare to allow parents short windows for self-care or exercise. Building these practical routines ahead of holidays keeps family time enjoyable and sustainable.

Practical sample workout for an expectant parent on holiday (20–30 minutes)

This example is appropriate for someone cleared for exercise, familiar with resistance work, and in a low-risk pregnancy. Use light to moderate weights and modify as needed.

Warm-up (5 minutes)

• March or walk briskly in place (2 minutes)
• Hip circles, cat–cow stretches, shoulder rolls (3 minutes)

Main circuit (repeat 2–3 rounds; rest 60–90 seconds between rounds)

• Goblet or bodyweight squat: 12–15 reps (use wider stance)
• Seated single-arm shoulder press: 10–12 reps per arm
• Glute bridge: 12–15 reps
• Inclined push-up or band-assisted chest press: 10–12 reps
• Standing band row or single-arm dumbbell row: 10–12 reps per side
• Dead bug or bird-dog for core (avoid full crunches): 10–12 reps each side

Cool-down (5 minutes)

• Gentle hamstring and quad stretch, shoulder mobility, pelvic-floor contractions and diaphragmatic breathing.

Adjust intensity with load, repetitions and rounds to suit energy levels. Prioritize quality over quantity.

The intersection of fitness, grief and joy: how public stories help reshape expectations

Vogue Williams’ posts show multiple dimensions: joyful family moments, the practicalities of holiday training, and the grief that preceded this pregnancy. Public figures who incorporate honesty about setbacks and careful depictions of activity contribute to a more nuanced cultural understanding: pregnancy is not a monolith of perfect images; it includes loss, adaptation and celebration.

For people following her journey, there is value in recognizing the balanced message: fitness can be supportive and empowering during pregnancy, but needs to be individualized, medically supervised where appropriate, and accompanied by psychological care when prior loss has occurred.

FAQ

Q: Is it safe to lift weights while pregnant? A: Yes, when pregnancy is uncomplicated and you have medical clearance. Strength training at moderate intensity is beneficial. Modify exercises for balance, avoid supine positions after about 20 weeks, prevent breath-holding, and stop with warning signs like bleeding or severe pain.

Q: How heavy can I lift during pregnancy? A: There is no universal weight limit. Base the load on your pre-pregnancy training level, using conservative progression. Favor higher repetitions and controlled movement over maximal loads. If new to resistance training, start with bodyweight or light weights and seek professional guidance.

Q: Can I exercise while travelling or on holiday? A: Travel and holidays are compatible with exercise if you plan ahead. Pack simple equipment, check airline policies, stay hydrated, avoid overheating, and schedule short, consistent sessions. Be cautious with long-haul flights and obtain a doctor’s note if required by the airline.

Q: What modifications should I make as my pregnancy advances? A: Prioritize seated or supported versions of standing lifts, reduce range of motion where needed, avoid lying flat on your back after 20 weeks, and listen to fatigue. Focus on mobility, posterior-chain strength, and pelvic-floor work later in pregnancy.

Q: I had a miscarriage previously. Is it okay to exercise now? A: Many people who have experienced miscarriage can and do exercise safely in subsequent pregnancies, but the emotional and medical context matters. Seek tailored medical follow-up and incorporate mental-health support. Additional scans and reassurance visits are common.

Q: What are the warning signs to stop exercising and see a doctor? A: Stop and seek immediate advice for vaginal bleeding, fluid leakage, severe abdominal pain, dizziness, chest pain, regular contractions before term, reduced fetal movement after 28 weeks, severe headaches or sudden swelling.

Q: How soon after giving birth can I return to strength training? A: Return timelines depend on delivery type and individual recovery. Vaginal births without complications may allow gentle activity within a few weeks, progressing gradually; cesarean sections require longer healing and medical clearance. Begin with pelvic-floor and core rehabilitation, and consult a physiotherapist for a structured plan.

Q: Where can I find professional guidance tailored to pregnancy? A: Look for prenatal fitness specialists, obstetricians, midwives and pelvic-floor physiotherapists. Many gyms and private trainers offer pregnancy-specific programs. Verify credentials and ask whether trainers have experience working with pregnant clients.

Q: Does social media represent realistic pregnancy fitness? A: Social media often highlights curated moments and may omit context like medical clearance, rest periods and training history. Use posts as inspiration but prioritize evidence-based guidance and personal medical advice.

Q: How can partners support pregnant people who want to exercise? A: Partners can help by sharing childcare or household tasks to free time for workouts, attending medical appointments, offering emotional support during anxiety after loss, and encouraging rest and recovery when needed.

Vogue Williams’ Sotogrande clip is a practical illustration of activity during pregnancy: modest equipment, common compound movements, and clear enjoyment. The broader lessons are straightforward. Strength work, performed responsibly, supports the physical demands of pregnancy and early parenting. When pregnancies follow loss, a combination of medical vigilance and psychological support matters as much as physical training. Whether in a villa on holiday or at home, the priorities remain the same—safety, adaptation and realistic goals that serve health, not spectacle.