Mama strength is a training program designed for those who want to stay active during pregnancy in a safe and sustainable way. The program comes in three different versions — Light, Medium, and Experienced — allowing you to choose the option that best suits your training background, equipment access, and lifestyle.
No matter which version you choose, the focus is on strengthening the body during pregnancy through exercises targeting the deep core, pelvic floor, and overall strength. The program is designed to help you feel strong, stable, and confident throughout the changes your body goes through during pregnancy.
The program is 8 weeks long and structured around 4 workouts per week. During pregnancy, it’s especially important to listen to your body and adjust your training based on how you feel and your energy levels. You can add extra rest days to the program if you prefer to work out fewer days per week. This allows you to follow the program at a pace that feels right for you and your pregnancy.
Choose the version that suits you
Mama strength Light is suitable for beginners or anyone looking for a gentle home-based workout program using resistance bands or simple substitutes such as water bottles.
Mama strength Medium is for those who want to train at home using dumbbells and continue building strength during pregnancy with slightly more resistance.
Mama strength Experienced is designed for those with previous training experience who want to continue strength training at the gym during pregnancy using traditional strength exercises adapted for pregnancy and your changing body.
Program Structure
The program follows a clear 2-split structure with lower body and upper body workouts. The sessions include a mix of strength and stability exercises with extra focus on the pelvic floor and deep core muscles.
No cardio training is included in the program, allowing you to fully focus on strength, stability, and safe training throughout your pregnancy.