Strong as a Mother
8 week program
In your postpartum journey, it’s all about baby steps. This 8-week program eases you in with 3 weeks of exercises you can do at home, even before your 6-week postpartum check. Strong as a Mother focuses on strengthening and repairing muscle groups most affected by pregnancy and delivery including your abdominals, back and pelvic floor. Plus, you’ll receive our Strong as a Mother Handbook which breaks down the postpartum journey and instructions on key exercises recommended to new Moms. Breastfeeding? Our proprietary macro calculator will make sure you’re getting the nutrients you, both, need.
8 Weeks
Duration
Hypertrophy
Training Style
4 Days
Workouts Per Week
45 min
Time Per Workout
Focus on recovery and strength in your Postpartum Journey.
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What's included:
The Programming
In Strong as a Mother, we combine hypertrophy training and progressive recovery to help you rebuild strength, restore your core, and regain confidence—all in just 8 focused weeks. With gentle at-home exercises in the first 3 weeks and gradual progression after your 6-week postpartum check, this program is designed to ease you in safely while keeping you consistent and supported.
Hypertrophy training uses moderate weights, higher reps, and shorter rest periods to create the metabolic stress needed for muscle growth. In this program, it’s applied in a progressive way to help strengthen the abdominals, back, and pelvic floor—the areas most impacted by pregnancy and delivery. Over time, intensity increases carefully to help you rebuild strength without compromising recovery.
Alongside the training, you’ll use rep progression to keep your body adapting as you grow stronger each week. With guidance from the Strong as a Mother Handbook and access to personalized macro calculations (even tailored for breastfeeding moms), you’ll have the tools to fuel your recovery, build strength, and track your progress with confidence.
This program is about more than exercise—it’s about healing, rebuilding, and thriving as you step into this next chapter of motherhood.
Week 1-3:
To get help you find your strength again, this program starts easy with three full body days for the first three weeks. Then, as you hit the 9+ week mark postpartum the intensity ramps up to four full body days for the remainder of the program.
Day 1: Full Body
Focus: Hamstings / Glutes / Quads / Calves / Chest / Back
Day 2: Full Body
Focus: Quads / Back / Delts / Arms
Day 3: Full Body
Focus: Glute / Chest / Back / Arms / Core
week 4-8:
To get help you find your strength again, this program starts easy with three full body days for the first three weeks. Then, as you hit the 9+ week mark postpartum the intensity ramps up to four full body days for the remainder of the program.
Day 1: Full Body
Focus: Hamstrings / Glutes / Quads / Calves / Chest / Delts
Day 2: Full Body
Focus: Hamstrings / Glutes / Back / Chest / Arms / Core
Day 3: Full Body
Focus: Hamstrings / Glutes / Quads / Chest / Back / Delts
Day 4: Full Body
Focus: Glutes / Quads / Back / Delts / Arms / Core
we’ll overcome it.
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Join Sesh+, get this program for free.
Join Sesh+, get this program for free.
Sesh+ Coaching cuts through the confusion of fitness and nutrition with 1:1 guidance, personalized accountability, and plans tailored just for you -- from a dedicated, certified coach. Whether you’re new, overcoming plateaus, or redefining your goals, Sesh+ is the ONE investment you need for lifelong results.
PLUS, get this program for FREE, as well as access to our entire workout library. You’ll have everything you need to get real, lasting results.
Achieve faster results, knowing you have a dedicated partner committed to your success. With a coach, success isn't just a possibility—it's a certainty. Working with a coach is the ultimate investment in your fitness journey, guaranteeing you won't fail.
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