A Guide to Postpartum Strength Training at Home
One of the biggest barriers to postpartum fitness is determining how it fits into your new routine (or lack of routine). It takes so much of our brain power to figure out a time of day to fit in a workout (that doesn't impact baby’s naps or feeding time), to find childcare for that time, and then find the energy to get to the gym and workout. If there is one thing I have learned from working with moms and being a mom myself is that we learn to make things simple and attainable and we will apply this exact thinking to our postpartum strength training. If movement is a priority for you, read here for a guide to simplify strength training by doing it at home.
*for specific equipment recommendations download my free guide: build your home gym
Step 1: Mentally prepare; let go of the expectation that every workout will be perfect. know that some days you may be training with your baby and some days you may not, some days you will finish your workout and some days you will have to stop halfway through and finish it later. All of these things can be discouraging at first, but keep showing up for yourself- it’s important!
Step 2: Set realistic expectations. This step builds onto step one, but it's important to set the expectations before starting. For example- think realistically about how much time you can dedicate to a workout, start with 10-15 minutes and add from there. Once you get a sense of how things are going then you can increase the duration and plan for a max training time of no more than 1 hour.
Step 3: Pick a dedicated space. You do not need to build a home gym to strength train at home, but it's important to find a dedicated space where you feel comfortable. It can be mentally challenging to workout in a cramped corner or to drag your mat all over the house to get your workout done, although some days this may be the case (cue step 1), majority of the time you want to go to the same space for each workout in an environment where you can focus on training and have access to the equipment you will need.
Step 4: Prioritize your equipment. I have a PDF guide of which equipment I recommend , you can access this guide above. For instance, in early postpartum you will need a pilates ball, a set of resistance bands, and a yoga block. From there, I may recommend a few sets of weights, some sliders, and a bench or step. For many things you can actually use household items like your couch or chair as a bench, a toddler stool or a set of stairs as a step, towels as a slider, and so on.
Step 5: Get Started! Now that you have what you need to strength train at home, let's work together on building that program specifically for you. The links below can get you what you need
Book your introductory call with me
Purchase one of my postpartum guides
