Postpartum Fitness program
Whether you are a newly postpartum looking for an onramp into movement or have been lifting weights for years, small class sizes allow our physical therapists to perfectly tailor your workout to your needs and meet you where you are!
What you’ll get
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6 or 12 in person small group strength training classes (over 6 weeks)
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3 expert-led, on-demand video sessions exploring essential postpartum topics, & a live group Q&A call to connect and get personalized support.
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A printable workout plan with your progressions of weight, sets and reps
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A group of like minded women to share in your strength training postpartum journey!
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FREE BONUS: 1 30 minute private call with your therapist
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FREE Misama t-shirt or tank
What You’ll Learn
How to pick the right weight, sets and reps for your goals
How to watch for pelvic floor dysfunction in the gym (signs of urine leakage, prolapse, and diastasis recti)
The BEST postpartum core and glute exercises
The most EFFICIENT exercises for a mom short on time
How to stop holding your breath while you workout
our 3 expert led video sessions include:
Deep dive into how to choose sets and reps, finding a % of your 1 rep max for progressive loading, and meeting your goals what does hypertrophy vs strength mean (getting toned/defined muscles vs stronger muscles.) The most evidenced based exercises to make your workouts efficient
Deep dive into core rehab postpartum. What does loading the abdominal wall really mean, how do I avoid a mommy pooch and find my deep core while avoiding the common compensations (low back pain, tight hip flexors)
Postpartum nutrition to complement your strength training, what are macronutrients and how much protein do I need? Guest Speaker Allison Nelson owner of Live Real Fit, will be joining us.
Plus a live group Q&A call to discuss what you learned and receive personalized support.
Who is this for?
This class is for you if you are…
Overwhelmed by all the content and exercises you see for postpartum women
Nervous about injuring yourself or causing pelvic floor issues like urine leakage, prolapse, and diastasis recti
Wanting to lift heavier but don’t know where to start
Wanting to get your ab’s back but are nervous about “coning” or diastasis recti
Feeling like you’ve lost your butt or have “mom butt” and want the best exercises to get your glutes back
Consistently going to the gym or doing workout videos and not seeing results
Focusing on cardio to lose the baby weight
Wanting to add strength training into your routine but don’t know how
Next 6 week program starting September 8, 2025
Registration links are for the Fall Cohort. The Summer Cohort has closed.
*Expert led video sessions, 1 1:1 call with physical therapist, free T-shirt, and printable workout plans are included in both the 1 class a week and 2 class a week options.
Childcare offered for Thursday 10:30am slot.
This class runs on a quarterly schedule. The following cohorts are offered in 2025:
Summer Cohort : June 16th - July 24th
Fall Cohort: September 8th - October 16th
Winter Cohort: November 10th - December 18th
What People Are Saying
“This was the best thing I could have done for myself postpartum. I am noticeably stronger after the 6 weeks & have less pain in my daily mom life (baby wearing, carrying a toddler and a car seat, going up and down the stairs, etc). I learned so much about strength training, and appreciated that the exercises were so functional for my postpartum body & daily life! The trainers were incredibly knowledgeable & helpful with modifications — and yet thoroughly kicked my butt every week.”
— Spring 2025 mom
“This postpartum fitness class helped me ease back into exercise safely and confidently after giving birth. The supportive environment, expert guidance, and strong sense of community made all the difference in rebuilding my strength and feeling connected during this postpartum period and beyond.”
— Spring 2025 mom
Have questions about our program? Call or text our office at (380)230-4411.
Don’t see an option that works for you? We would love to hear any feedback you have on why this class doesn’t work for you and how we can make it more accessible in the future!