Pregnancy and childbirth are transformative experiences for women, both physically and emotionally. While it’s a joyous time, it can also be challenging, particularly when it comes to maintaining fitness and overall wellbeing. Women who are pregnant or have recently given birth are often advised to take it easy, but that doesn’t mean they can’t stay active. In fact, strength and conditioning programs can be incredibly beneficial for pre and postnatal mothers, providing a range of physical and mental benefits.

Physical Benefits:

Strength and conditioning programs designed for pre and postnatal mothers can help improve muscular strength, endurance, and mobility. This can be particularly important during pregnancy, when the body undergoes significant changes, including weight gain, hormonal fluctuations, and postural adjustments. Strengthening key muscle groups, such as the core, back, and glutes, can help alleviate common pregnancy-related issues such as back pain and pelvic discomfort.

Regular exercise during pregnancy can also help prepare the body for labor and delivery. Stronger muscles, particularly those in the pelvic floor and abdominal region, can help with pushing during delivery and aid in postpartum recovery.

Postpartum, strength and conditioning programs can help women regain muscle strength and tone that may have been lost during pregnancy. This can be particularly important for women who have undergone a C-section, as the recovery process can be longer and more challenging. Exercises that focus on the core and pelvic floor can help improve abdominal tone and reduce the risk of developing diastasis recti, a common condition in which the abdominal muscles separate.

Mental Health Benefits:

In addition to the physical benefits, strength and conditioning programs can also provide important mental health benefits for pre and postnatal mothers. Exercise has been shown to be an effective way to reduce stress, anxiety, and depression, all of which can be particularly prevalent during pregnancy and postpartum.

Participating in a group fitness program can also help women connect with others who are going through similar experiences. This can be incredibly valuable for new mothers, who may feel isolated or overwhelmed in the early stages of motherhood. Having a supportive community can help reduce stress and provide a sense of belonging.

strength and conditioning program can have numerous benefits for pre and postnatal mothers, both physically and mentally. If you’re interested in joining a program designed specifically for women, consider joining our Women’s Strength and Conditioning classes. Our qualified trainers have experience working with pre and postnatal mothers and can provide modifications and adaptations to exercises based on your individual needs and fitness level. Not only will you improve your physical fitness, but you’ll also have the opportunity to connect with a supportive community of like-minded women. Don’t let pregnancy or postpartum recovery hold you back from reaching your fitness goals. Contact us today to learn more about our Women’s Strength and Conditioning program and get started on your fitness journey.


Our unique program Women’s Strength & Conditioning is not just another group class, it’s a semi-private personal training session 100% catered for you. Before you start you will sit down with Bec in a private and confidential consultation, this gives us a full understanding of you, see if this program is right fit and then develop your personalised program to get you moving forward safely.

The Program, is designed to work with you on:​

Running through school terms, giving us 4 blocks for the year. You can do a one off block or commit to the complete strength and conditioning program. We run 2 sessions a week, where you will progress through your tailored program under the watchful eyes of our passionate coaches. This ensures you progress safely and effectively. These are child friendly sessions that run on a Monday and Wednesday 9:30-10:30am and are capped at 6 women only