Train, Lift and Thrive
Strong Foundations
Get stronger than ever (yes, even years later)
Train with confidence & bring your little ones
Our 4 week mums programme for mums who have trained throughout pregnancy and have experience lifting weights
4 week programme for £215, includes:
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Specialist postpartum trainers
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2 Strong Foundations classes / week, at Monday 2pm and Wednesday 11:30am.
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Classes adapted to various stages of postpartum with exercises to suit your fitness level.
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Mum-led coaching; we are mums too and understand many of the challenges first hand.
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Train without pressure, over 4 weeks, working on lifting form with a focus on pelvic floor and core connection.
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No pressure to "bounce back" - we focus on real, sustainable progress.
You don't have to choose between being a mum and self-care!
At Stable & Strong we understand the challenges of becoming a mother!
Finding the time to wash is hard enough let alone the time to train. That's why we have created this mums programme to help you find the time to look after yourself while we help to look after your little ones.
Who this programme is for
This programme is designed for you if:
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You trained regularly before and during pregnancy
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You are confident with weight lifting techniques (e.g. squats, deadlifts, presses)
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You feel ready to continue with your strength training
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You want a clear pathway back into full strength classes
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You are comfortable moving at a faster pace and being coached on technique
This programme is ideal if you’ve been assessed by a women’s health physio or GP and advised that returning to strength training is appropriate for you.
Who this programme is NOT for
This programme is not suitable if:
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You are new to strength training
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You have not resistance trained for some time
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You are early postnatal and haven’t yet rebuilt core and pelvic floor connection (less than 12 weeks)
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You experience symptoms such as leaking, heaviness, pain, or doming when you move
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You feel unsure about lifting weights or returning to higher-intensity training
If any of this sounds like you don’t worry; our 8-week Stable Foundations programme is the perfect starting point and will set you up properly for strength training in a slower more progressive way.
Class Times
Monday Wednesday
14:00 11:30
What we will work on
Over 4 weeks (8 classes), we’ll focus on:
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Pelvic floor, core & breath under load, rebuilding deep connection while adding real resistance
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Finding your new “starting point”. Postnatal bodies change. We’ll establish your current baseline for key movements
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Technique in gym-based lifts: squats, hinges, pushes, pulls, carries & full-body strength patterns
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Load management & progression.. Learning how to rebuild strength without triggering symptoms
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Confidence returning to full classes
So when you join our Mum & Baby Strong classes, you feel capable, not cautious or unsure
This is about bridging the gap between postnatal rehab and full strength training
Why the programme exists
If you did impact or resistance training throughout pregnancy and have confidence in your weights technique, starting again at a slower pace can feel frustrating.
Strong Foundations respects your training background, while still honouring the reality of postnatal recovery.
You don’t need to start from zero.
You just need a smart bridge back to strength. This is the best way to safely build and learn so you can get back to training properly.
FAQs
How do I know if I’m ready for Strong Foundations?
This programme is designed for mums who already have a strong training background and feel physically ready to return to more demanding strength work.
You’re likely a good fit if:
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You lifted weights and stayed active throughout pregnancy
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You’re confident with gym movements like squats, deadlifts, presses and rows
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You’ve already started reconnecting with your core and pelvic floor postnatally
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You can move without leaking, heaviness, pain or doming
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You feel ready to train with intent rather than just “getting moving again”
If you’re unsure, we’re always happy to guide you towards the right programme for your current stage of recovery.
What if I only walked or did yoga during pregnancy?
This programme is probably not the right starting point for you, and that’s totally okay.
Strong Foundations is designed for women who already had a high level of strength and training exposure before and during pregnancy. If your training was more gentle, you’ll get far better results (and reduce your risk of injury or symptoms) by starting with our Stable Foundations programme first.
That route will set you up properly for strength training later on.
Do I need to see a women’s health physio before joining?
Seeing a women’s health physio can be incredibly helpful, and if you’ve been assessed and told that returning to lifting and running is appropriate for you, that’s a great sign.
That said, we know access isn’t equal for everyone.
You don’t have to have seen a physio to join this programme.
We like to focus on:
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How you move and how body aware you are
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How well you can brace and breathe under load
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Whether you’re symptom-free during and after training
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Your strength, control and coordination
We coach in a way that respects individual recovery rather than assuming everyone progresses at the same speed.
When can I start running or doing impact training after birth?
Research and clinical guidelines suggest that around 12 weeks postpartum is the earliest appropriate time to begin reintroducing impact-based activity (not full on running), for those who meet the physical readiness criteria.
This doesn’t mean everyone should start running at 12 weeks and in some cases some women can start earlier.
It means that impact training is something to build towards, not rush into.
Readiness depends on:
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Pelvic floor function
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Core control
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Strength through hips and legs
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Absence of symptoms (leaking, heaviness, pain, doming)
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Your training history before and during pregnancy
In Strong Foundations, we focus on building the foundations that support a return to running and impact, not forcing impact before the body is ready.
Will we be running or jumping in this programme?
No, this programme is not a running or plyometric class.
The focus is on:
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Pelvic floor, core and breath under load
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Strength training foundations
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Finding your current baseline for gym movements
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Preparing your body for higher-impact or higher-load training later
Think of this as the bridge between postnatal rehab and full strength classes and, for some women, a stepping stone toward returning to running when appropriate.
What if I start the programme and realise it’s too advanced for me?
You won’t be judged and you won’t be “stuck” in the wrong place.
If it becomes clear that Stable Foundations would better support your current level, then we may suggest a change of programme for you. The goal is always to meet your body where it is, not force it to get to where you think it should be.
What if I feel “not quite ready” for Strong Foundations, but think I am too advanced for Stable foundations?
This is really common and it’s exactly why Strong Foundations exists, to create an option for people who are fully ready to get back to weight lifting and possibly running.
Stable Foundations is progressional but it is by no means a relaxing programme. It is designed to build strength and stability then gradually challenge that as we add resistance.
Can I bring my baby?
Yes, our studio is baby-friendly.
Babies are welcome to come along we are here to help look after them while you train. Non walkers stay in their pram until they can't be entertained anymore then they can go in a bouncer or be held for a little while, and confident walkers are welcome in the pen.. We’ll always help you adapt where needed.