REP Online: Postpartum Strength Training
This 12-week online strength program is designed specifically for the postpartum period, helping you rebuild strength, confidence, and resilience so you can return to the activities you love.
This is an intermediate-level program and is best suited for those with previous weightlifting experience. The program is divided into three progressive phases. Phase 1 begins with lighter loading and focuses on reconnecting with your core and pelvic floor before gradually progressing toward heavier and more challenging strength work. You are encouraged to spend additional time in any phase if your body needs it—progress is not always linear.
Through the TrainHeroic App, you’ll receive clear exercise guidance, instructional videos, and recommended loading and progression to help you build strength safely and effectively. This program is designed for individuals with access to a gym or home gym with progressive weights who are looking for structured guidance through postpartum strength training.
Please note: This program is not a substitute for individualized pelvic floor physical therapy. It is strongly recommended that you receive clearance from your medical team before beginning and address any specific postpartum concerns with your healthcare provider or pelvic floor physical therapist.
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FAQs:
How long should I wait to start this program after having my baby?
It depends! Before starting this program, it is strongly recommended that you get clearance from your medical team to return to more demanding physical activity.
Your pregnancy and activity level during pregnancy are also important factors to consider. If you continued lifting weights throughout your pregnancy and feel confident in your understanding of your core and pelvic floor, you may be ready to begin around six weeks postpartum. However, everyone’s recovery is different, and your timeline should be based on how your body is feeling and your individual postpartum experience.
Can this be done at home?
Yes! No gym membership required.
However, as you get stronger, a gym may become helpful or appropriate. You may eventually reach a point where your home equipment is not heavy enough to continue challenging your tissue and supporting adaptation.
How much does this cost?
This program is $200. This gives you lifetime access so while it is a 12 week program, you can take as long as you need to complete it. You can also do it again if baby number 2 comes along!