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Strength training for pregnancy, postpartum & every season of motherhood
Lift With Emily
Fitness Programs For Pregnancy, Postpartum & Beyond
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Feel confident, strong and supported every stage of motherhood
THE STRENGTH TRAINING APP FOR MOMS
My mission is to empower every mama with expert, accessible strength coaching through pregnancy, postpartum and beyond. Whether you're preparing for birth, recovering after baby or rebuilding your strength as a busy mom, there's a program here to guide you every step of the way - no guesswork, no overwhelm.
THE QUICK LINKS
LWE App
Pre/Post Natal Programs
1:1 Online Coaching
Your all-in-one space to train with purpose through pregnancy, postpartum and beyond. The Strong in Motherhood subscription gives you evidence-based strength programs that grow with you. No fluff, no fear - just expert guidance, tools and workouts that help you feel strong, capable and at home in your body. Whether you are newly pregnant, deep into postpartum or thriving in motherhood, there's a plan for you.
These self-paced fitness programs are specifically designed for pregnancy and postpartum and can be accessed through the app or purchased separately. Created from years of coaching women through every stage of motherhood, these plans are rooted in science and real experience. With a focus on strength, mobility, core & pelvic health, they translates to every day life, fitness and motherhood.
Customized, high-touch coaching tailored to your pregnancy, postpartum recovery and long-term goals. With 1.1 coaching, you'll receive expert support, a plan built entirely around you, and the accountability to stay consistent. Whether you're managing pelvic floor symptoms, rebuilding strength after birth, or just want to feel like yourself again, I'll help you train with confidence every step of the way.
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Strong in Pregnancy
Take the guesswork out of your prenatal training. Up to 36 weeks of workouts, choose a program based on your trimester.
Return to Strength
Bridge the gap from early postpartum rehab to returning to exercise. Lay a foundation, rebuild with intention and return to the barbell with strength and confidence
36 weeks
12 weeks
All levels
Home & gym
Strong in Pregnancy
Take the guesswork out of your prenatal training. Up to 36 weeks of workouts, choose a program based on your trimester.
Home & gym
All levels
36 weeks
View All Programs
Return to Strength
Bridge the gap from early postpartum rehab to returning to exercise. Lay a foundation, rebuild with intention and return to the barbell with strength and confidence
Return to Movement
A 10-week early postpartum program focused on gentle, full-body movement to support core and pelvic floor recovery — with minimal equipment and maximum intention.
12 weeks
10 weeks
All levels
Home & gym
Beginner
Home
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Return to Strength
Bridge the gap from early postpartum rehab to returning to exercise. Lay a foundation, rebuild with intention and return to the barbell with strength and confidence
Home & gym
All levels
12 weeks
View All Programs
Return to Movement
A 10-week early postpartum program focused on gentle, full-body movement to support core and pelvic floor recovery — with minimal equipment and maximum intention.
Core Rebuild Series
A 3-phase core program designed to rebuild, strengthen, and challenge your core — from foundational recovery to advanced function.
10 weeks
12 weeks
Beginner
Home
All levels
Minimal equipment
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Return to Movement
A 10-week early postpartum program focused on gentle, full-body movement to support core and pelvic floor recovery — with minimal equipment and maximum intention.
Home
Beginner
10 weeks
View All Programs
Core Rebuild Series
A 3-phase core program designed to rebuild, strengthen, and challenge your core — from foundational recovery to advanced function.
Monthly Workouts
Build, Lift, and Express are monthly strength-based tracks designed to meet you where you are — whether you're building a foundation, lifting heavy, or moving efficiently with limited time.
12 weeks
Ongoing
All levels
Minimal equipment
All levels
Home & Gym
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Core Rebuild Series
A 3-phase core program designed to rebuild, strengthen, and challenge your core — from foundational recovery to advanced function.
Home
All Levels
12 weeks
View All Programs
Monthly Workouts
Build, Lift, and Express are monthly strength-based tracks designed to meet you where you are — whether you're building a foundation, lifting heavy, or moving efficiently with limited time.
Grow Your Glutes
A targeted strength program designed to build stronger, more powerful glutes with progressive, evidence-based training.
Ongoing
12 weeks
All levels
Home & Gym
Intermediate/Adv
Home & Gym
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Monthly Workouts
Build, Lift, and Express are monthly strength-based tracks designed to meet you where you are — whether you're building a foundation, lifting heavy, or moving efficiently with limited time.
Home & Gym
All Levels
Ongoing
View All Programs
Grow Your Glutes
A targeted strength program designed to build stronger, more powerful glutes with progressive, evidence-based training.
Foundations
A beginner-friendly strength program that teaches you the fundamentals of movement, builds confidence, and sets the stage for long-term progress.
12 weeks
8
weeks
Intermediate/Adv
Home & Gym
Beginner
Gym
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Grow Your Glutes
A targeted strength program designed to build stronger, more powerful glutes with progressive, evidence-based training.
Home & Gym
Intermediate/Advanced
12 Weeks
View All Programs
Foundations
A beginner-friendly strength program that teaches you the fundamentals of movement, builds confidence, and sets the stage for long-term progress.
Hybrid
A dynamic strength and conditioning program combining foundational lifts with explosive power work to build strength, athleticism, and endurance.
8
weeks
4
Levels
Beginner
Gym
Intermediate
Gym
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Foundations
A beginner-friendly strength program that teaches you the fundamentals of movement, builds confidence, and sets the stage for long-term progress.
Gym
Beginner
8 Weeks
View All Programs
Hybrid
A dynamic strength and conditioning program combining foundational lifts with explosive power work to build strength, athleticism, and endurance.
4
Levels
Intermediate
Gym
WORKOUTS DESIGNED FOR EVERY SEASON
Programs created with your body and your goals in mind — because strong looks different in every season.
Hybrid
A dynamic strength and conditioning program combining foundational lifts with explosive power work to build strength, athleticism, and endurance.
Gym
Intermediate
4 Levels
View All Programs
THE APP
Rooted in strength. Backed by evidence. Built for the demands of motherhood
No more generic advice like 'just listen to your body' or a list of do's and dont's. Feel strong, confident and capable as you navigate pregnancy, postpartum and beyond
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PRAISE FROM CLIENTS
I gave birth to my first baby, and had the labor and delivery of my dreams. I wanted to give credit to you and your Strong in Pregnancy program for aiding so much in my unmedicated birth and speedy recovery so far.
Every little thing came into play and I experienced the benefits happening in real time. Thank you, and I can't wait to continue with you with Strong in Motherhood
- Immy
MY STORY
Hello, I'm Emily
ABOUT LWE
I’m deeply passionate about helping women feel strong, informed, and confident through every stage of motherhood. You deserve more than just a list of do’s and don’ts or generic modifications. With years of hands-on coaching across all kinds of athletes and clients, I blend real-world experience with specialized pre and postnatal knowledge to create strength programs that go far beyond basic adjustments. This is high-level, accessible training - built for your body, your season, and your goals.
BEHIND THE APP
Feel confident, strong and supported every stage of motherhood
Start your 7-day FREE trial today and unlock:
Access to ALL pre/post natal programs, goal specific and monthly workouts
Expert-designed, evidence-based training you can trust through every season of motherhood
Flexible, time-efficient workouts — from full-length strength sessions to express options
Supportive coaching and guidance so you never have to train alone
Disclaimer: Signing up will enroll you in a reoccurring subscription. No commitments. You may cancel at any time.
