Refocus your fitness goals and build a strong foundation with this 12-week program designed specifically for women. Perfect for those new to strength training or anyone who has hit a plateau, this program helps you regain confidence, improve posture, and feel stronger in your body.
Postpartum-Friendly: Includes modifications for diastasis recti and common postpartum needs
Strength-Focused: Build muscle, increase stability, and enhance overall functional fitness
Adaptable Workouts: Exercises come with modifications to suit your individual needs and fitness level
Not Pregnancy-Safe: Designed for women after pregnancy or beyond, not for use during pregnancy
Equipment used: Dumbbells (multiple sets would be helpful but at least a good medium weight set that you can do upper body with as well as compound and lower body movements), long bands, foam roll (optional, can help with stretching and targeting sore muscles but not required for the workout), bench (or chair or step).
Take control of your fitness journey and create a foundation that lasts beyond the 12 weeks.
12-Week Strength Training Program for Women
The content provided in this 12-week strength training program is for educational and informational purposes only and is not intended as medical advice. Always consult with your physician, obstetrician, or other qualified healthcare provider before beginning any exercise program, especially if you have existing medical conditions, injuries, or are postpartum.
This program includes postpartum modifications, including for diastasis recti, but is not safe for use during pregnancy. By participating in this program, you acknowledge that you do so at your own risk. The creator of this program is not responsible for any injury, loss, or health issue that may occur as a result of following this program.
