Hey there! Our new Beyond Postpartum Strength training cycle starts Monday, and we added a few new options to support how you want to train right now.

This next cycle is six weeks of strength with a power focus. You will still be building strength, but with more dynamic work that translates really well to things like running, jumping, and overall athletic movement. A lot of our athletes have shared they are lifting heavier now than they were before kids, which has been really exciting to see.

Every strength workout has a gym version and a low equipment version too!

Along with your four strength workouts each week, we added optional program add-ons that you can layer in based on your goals.

First is the running program. There are three options depending on where you are starting.

The beginner option is for you if running still feels hard right now. It uses walk and run intervals so you can build back up without overdoing it.

The novice option is for you if you can run about 15 to 20 minutes but are not sure how to progress. This includes two structured workouts each week, plus an easy run and a long run.

The advanced option is the program I am personally following right now as I train for a half marathon. It includes higher volume workouts, two quality run days, easy runs, and a long run.

All of the running is completely optional, but it is designed to pair really well with the strength work if getting back into running is a goal for you.

We also added a pull-up improvement program. This was one of the most requested add-ons, and it is a simple way to build upper body strength alongside your regular workouts.

If you are at least 6 to 9 months postpartum and ready to return to more structured strength training, this program is designed for you. Each week includes intentional accessory work to help you stay pain-free, build strength, and continue progressing without feeling stuck.

​You can try everything free for 7 days, so you can see how it fits into your routine before committing.

If you are ready to feel strong again and have a plan to follow, this is the program I am using myself after my fourth baby, and it has been a huge part of getting back into both lifting and running.

Stay Strong in Pregnancy and Motherhood!

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!

And if you are beyond the first 6–9 months postpartum and ready to continue strength training with us, check out our Beyond Postpartum Strength Program!​

This is the strength programming I personally use to feel strong in motherhood while continuing to support my pelvic floor and core.

The program moves through 6–8 week cycles with new workouts each phase. Every cycle focuses on a different training goal, including strength endurance, maximal strength, power, and stability so you can continue progressing long after the postpartum phase.