Can we talk about the fact that Hayes is already five months old? Bridger and I are finally settling into a more reliable routine, and with that has come a bit more confidence. We’re still figuring things out day by day — sound familiar? I’ve been sharing updates on my postpartum fitness journey in stories, but I wanted to go deeper here: how my routine has shifted, what my current goals are, and what a typical workout looks like for me now.
How My Fitness Routine Has Changed
My fitness routine changed substantially after giving birth. Before pregnancy I trained 5–6 days a week. During most of my pregnancy I maintained strength training four days per week plus one to two lighter sessions like bodyweight circuits or incline walks. By late second trimester and into the third trimester I shifted to the GOOD // SWEAT Pregnancy Workout Guide, incorporating more stretching, resistance work, and pelvic floor exercises to better support my changing body.
I truly believe staying active before and during pregnancy smoothed both my pregnancy experience and postpartum recovery. I gained muscle while pregnant and was able to preserve much of it postpartum thanks to consistent strength work and a high-protein diet. Strength training is extremely valuable for people who are pregnant or planning pregnancy — it supports function, mobility, and recovery. If you want to learn more about strength during pregnancy, I’ve written about how I maintained muscle mass and the benefits of strength training throughout pregnancy. For anyone who needs structure and accountability, a focused strength plan can be a game changer.
Prenatal and Postpartum Fitness
Early in pregnancy I continued with the GOOD // SWEAT Strength Level Up, but my priorities shifted. Instead of aiming to build as much muscle as possible, my focus moved to consistency, maintaining strength, and protecting my mental well-being. That evolution led me to create the GOOD // SWEAT Pregnancy Guide — a resource designed for women navigating prenatal fitness and the physical changes pregnancy brings. Designing programs that meet people where they are in different life stages has been incredibly rewarding.
The pregnancy guide emphasizes consistency over intensity and offers many modifications for exercises that become uncomfortable as pregnancy progresses. It contains hundreds of pages of content covering workouts for the second and third trimesters, pelvic floor education, labor preparation, pregnancy nutrition and supplement guidance, and breath and stretching routines. I used this guide as my primary resource before birth and worked closely with my pelvic floor therapist to ensure the content was thorough and useful for expectant mothers.
My New Fitness Goals
With life changing in so many ways, my approach to fitness needed to evolve. Around months three and four postpartum I adjusted my goals in the following ways:
- 2–3 workouts per week. Reducing my weekly expectations has made a big difference mentally and practically. Two to three workouts fit my schedule better — balancing full-time work, pumping and breastfeeding, and time with Hayes — and they feel right for my body during this season.
- Strength and bodyweight sessions. I’ve been using workouts from the Pregnancy Guide because they’re simple, short, and effective, and I’ve been programming new sessions focused on specific muscle groups. I’m lifting lighter weights to reestablish form and incorporating lots of resistance band work to improve core strength and stability.
- Daily walks, stretching, and pelvic floor work. The smaller habits matter a lot postpartum. Prioritizing daily steps, mobility work, foam rolling, and breathing and pelvic floor exercises supports recovery and complements the strength sessions.
Beginning in month five postpartum I started an eight-week STRENGTH program that centers on progressive overload, helping me build confidence and steady strength in the gym. It’s structured to increase workload week to week and be achievable while still challenging.
If you’re in a season where goals need to change, start with targets that are manageable. Build consistency first, let confidence grow from that steady progress, and acknowledge the wins — especially during major life changes. If you want postpartum-friendly workouts to begin with, here are a few to try: