If you are ready to train for strength and not shrinkage, here are things to keep in mind

Let’s be real—when it comes to fitness, women have been sold a lot of nonsense. But here’s the thing—building strength isn’t just about feeling good in your body; it’s a form of resistance. Prioritizing our health, fitness, and strength is a way of advocating for ourselves and for women’s health as a whole. It’s a direct pushback against a world that too often tries to make decisions about our bodies for us. When we choose to build strength, we are choosing autonomy, resilience, and empowerment. We’ve been told to shrink, tone, burn calories, and bounce back after babies like nothing happened. But here’s the truth: strength training isn’t about chasing some past version of yourself. It’s about building a body that feels strong, capable, and ready for whatever life throws at you.

Especially for women in their 30s and 40s, fitness isn’t about aesthetics—it’s about happiness, energy, and long-term health (preparing for perimenopause and menopause). And if you're newly postpartum, before diving into a structured strength program, it's essential to focus on rest, recovery, and reconnecting with your body in the fourth trimester, prior to your 6 week check up. Check out this blog with more details about the importance of the 4th trimester. We also need to remember that your six-week postnatal checkup isn’t necessarily a green light to jump back into intense training. What you do in those early postpartum months matters for a successful return to strength training. If you need guidance on how to navigate this phase safely, you’ve come to the right place. I offer personalized pre and postnatal strength training in Calgary to help you build strength while honoring your body's recovery. And if you’re thinking about starting (or restarting) your strength journey, here’s what you need to know.

1. Get Clear on Your Goals

Vague goals like “I want to get in shape” or “I want to lose the baby weight” sound great, but they won’t keep you motivated when life gets busy. Instead, dig deeper:

• What does being in shape actually mean to you?

• What changes in your life if you lose the baby weight?

• Why do you want to fit back into those jeans?

• How far do you want to run? How much weight do you want to be able to squat?

• By what date do you want to  achieve 500 km on the bike??

Specific, actionable goals make a difference. Instead of “I want to feel better,” try: “I want to strength train twice a week, so I feel strong carrying my toddler without back pain.” Or instead of “I want to run again,” aim for: “I’ll do 2 short runs a week, focusing on rebuilding endurance.”

2. Don’t Change Everything at Once

It’s tempting to go all in—start meal prepping, lifting weights daily, cutting sugar, and getting 10000 steps a day. But big lifestyle overhauls rarely stick, especially when you’re a mom juggling a million things.

Instead, focus on small, sustainable changes. A great way to start? Choose one or two things to do daily, weekly, and monthly. For example, if you’re getting back into running:

• Daily: Core and pelvic floor exercises (like breath work and a butterfly stretch before bed)

• Weekly: Two strength workouts (on the days that work best for you)

• Monthly: Four 45-minute walks

Slow, steady progress beats burnout every time.

3. Build a Strong Foundation First

If you’re new to strength training (or coming back after pregnancy), don’t jump straight into heavy lifting. Start with higher volume (more reps and sets) and lower weights to build confidence, body awareness, and movement patterns.

If you’re dealing with pelvic floor dysfunction or core instability, heavy squats and deadlifts might not be the best place to start. Instead, work on foundational movements that strengthen your deep core, improve mobility, and help you feel in control of your body before increasing intensity.

4. Be wary of Extreme Workouts

You know the ones—the workouts that promise maximum calorie burn, “toning” in 30 days, and fat-blasting HIIT circuits. Here’s what you need to remember:

• Fatigue, sweat, and soreness aren’t the best indicators of a great workout. Feeling wrecked after every session doesn’t mean you’re getting stronger—it usually just means you’re overdoing it.

• Pain is not progress. If you experience sharp pain, dizziness, nausea, or extreme discomfort, it’s a sign to stop, modify, or see a professional.

• More isn’t better. Effective training isn’t about doing the most all the time—it’s about doing what’s right for your body and goals.

A well-designed strength program (like the ones I create!) will challenge you, but it won’t leave you so sore that picking up your kids feels impossible the next day.

5. Get Real with Your Expectations

There are so many programs out there promising quick fixes:

🚫 “Lose the baby weight in 30 days!”
🚫 “Fix your mom pooch with this 40-day core challenge!”

*Insert mega eye roll here*

These programs often set you up for failure by being too rigid, too extreme, and not realistic for your life.

The truth? Fitness doesn’t work on a 30-day timeline. It’s a long game, and it needs to fit into your actual life—not the life of a fitness influencer with a personal chef, nanny, and unlimited gym time.

That’s why the programs I create are flexible, sustainable, and built for real Moms. You won’t have to follow a strict meal plan, obsess over the scale, or feel guilty if you miss a workout. Instead, you’ll learn how to train in a way that feels good, builds confidence, and works with your body—not against it.

Ready to Train Smarter?

If you’re ready to make real, lasting changes to your fitness—whether you’re pregnant, newly postpartum, or years into motherhood—strength training is the way to go.

I won’t promise you six-pack abs in 30 days. But I will promise:

✔ No bounce-back culture
✔ No guilt trips
✔ A supportive, empowering approach to training
✔ A program designed to make you feel strong, capable, and confident—not just in fitness, but in motherhood and life.

If you’re ready to move beyond random YouTube workouts and IG saves and follow a structured strength training program, I’d love to support you on your journey.

Take your first step to a stronger you, by booking a Sanity Saver Consult here.