STRONG IN
MOTHERHOOD
From pregnancy to postpartum to long term strength goals, get the programs, workouts and coaching you need - all in one place
FIND OUT MORE
Rooted in strength. Backed by evidence. Built for the demands of motherhood
Motherhood is physical. It demands strength, stamina and adaptability - and so should your training. Strong in Motherhood is your space to train with purpose through pregnancy, postpartum and beyond. Backed by evidence and built on real life experience, our programs support strength that adapts with you. No fluff, no fear. Just the tools you need to feel strong, capable and at home in your body - where ever you are in your journey.
WHAT YOU GET:
*NEW* all prenatal and postpartum programs to support you through every chapter
Monthly Program Cycles - Choose between LIFT, BUILD and EXPRESS.
Goal Specific Programs - to build consistency in the gym
Daily Strength Workouts - Streamlined and effective, chose based on muscle group, time or equipment
100+ Bonus Workouts - Mobility, core, glutes, conditioning, and more
1000+ Exercise Demos - Learn proper form and modify with confidence
Train Anywhere - Programs for home or gym, with equipment guidance and exercise swaps
Expert Programming - Built by a coach who understands motherhood and with years of hands on experience
TRY 7 days free
PROGRAMS AT A GLANCE
BUILD
LIFT
EXPRESS
A well rounded strength program aimed for the mom 4+ months postpartum with both gym, home or hybrid options. This incorporates more free weights/dumbbells (with the option for the barbell), can be scaled and is suitable for both beginner and advanced. Workouts include superset and tri set formats, the basic fundamental movements (Squat, hinge, push, pulls) as well as core, conditioning, mobility and recovery options.
WEEK CYCLES
4
Weekly Schedule
Upper
Full Body Push
Lower
Full Body Pull
SKILL LEVEL
All levels
GYM OR HOME
Both
WORKOUT LENGTH
35-45 minutes
EQUIPMENT
Dumbbells
Long resistance bands
Bench
Box/Step
Stability Ball
Kettlebell(s) (optional)
TRX (optional)
Cable Machine (optional)
Lat Pulldown (optional)
Barbell (optional)
Bumper Plates (optional)
Monthly programs to keep you moving forward
BUILD
LIFT
EXPRESS
A well rounded strength program aimed at the more seasoned lifter who is at least 6+ months postpartum and looking to gain muscle. Workouts include basic fundamental movements (Squat, hinge, push, pull, carry) with a barbell emphasis with a lower rep scheme. This program is suitable for you if you have access to a full gym, are comfortable using the barbell, have no lingering symptoms and are ready to feel your strongest self.
WEEK CYCLES
4
Weekly Schedule
Upper Body
Lower Body
Full Body
Glutes
SKILL LEVEL
Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
PROGRAMS AT A GLANCE
Monthly programs to keep you moving forward
BUILD
LIFT
EXPRESS
This program is aimed for the moms who are short of time and are looking to follow a structured program to rebuild their strength postpartum. This still follows progressive overload protocols and the fundamentals of a solid fitness program. Minimal equipment required - all you need are dumbbells and resistance bands.
WEEK CYCLES
4
Weekly Schedule
Upper Body
Lower Body
Full Body
Core Conditioning
SKILL LEVEL
Beginner-Intermediate
GYM OR HOME
Home
WORKOUT LENGTH
20-30 minutes
EQUIPMENT
Dumbbells
Long looped resistance band
High anchor point
Bench, box or step
Monthly programs to keep you moving forward
PROGRAMS AT A GLANCE
FOUNDATIONS
GROW YOUR GLUTES
Are you new to the gym? Or have you taken a long break from exercise or lacked consistency in your training? Foundations is designed to teach you the fundamentals of a successful strength program. We cover the basics, keep it simple and progress over time to give you confidence and success in the gym.
WEEKS
8
Weekly Schedule
Upper Body
Lower Body
Full Body
SKILL LEVEL
Beginner-Intermediate
GYM OR HOME
Both
WORKOUT LENGTH
35-45 minutes
EQUIPMENT
Dumbbells
Long resistance bands
Bench
Box/Step
Stability Ball
Kettlebell(s) (optional)
TRX (optional)
Cable Machine (optional)
Lat Pulldown (optional)
Barbell (optional)
Bumper Plates (optional)
HYBRID
PROGRAMS AT A GLANCE
Goal specific programs to build strength and consistency
FOUNDATIONS
GROW YOUR GLUTES
A intermediate-advanced strength program with an emphasis on growing your glutes - both strength and size. Growing strength and muscle takes more than just a few good lower body exercises. This program teaches you how to optimally train, recover and progressively overload your glutes. Upper body strength still included for a well rounded approach.
WEEKS
12
Weekly Schedule
Upper Push/Pull
Lower Body
Full Body
Glutes
SKILL LEVEL
Intermediate-Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
HYBRID
Goal specific programs to build strength and consistency
PROGRAMS AT A GLANCE
FOUNDATIONS
GROW YOUR GLUTES
If you’re looking for a combination of your foundational and functional lifts, paired with faster paced movements - like plyometrics, power and conditioning - alongside fresh workouts week to week, then Hybrid 1.0 is for you.
WEEKS
4
Weekly Schedule
Full Body
Full Body
Full Body
SKILL LEVEL
Intermediate-Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
HYBRID
PROGRAMS AT A GLANCE
Goal specific programs to build strength and consistency
Whether you're preparing for birth or rebuilding postpartum, we've got you covered. Our prenatal and postpartum programs are designed to support your strength, mobility and recovery - so you can training safely effectively and confidently through every stage.
Now Included: Evidence Based Training For Pregnancy and Postpartum
WANT LIFETIME ACCESS?
You can purchase any prenatal or postpartum program separately if you prefer to own them outside of the membership. This option will allow you to use them through multiple pregnancies as well as move at your own pace.
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LEARN MORE
LEARN MORE
PRENATAL
EARLY POSTPARTUM
POSTPARTUM
LEARN MORE
100+
Additional Workouts
The Lift with Emily subscription has a variety of conditioning, mobility, recovery workouts for specific muscle groups to do alongside your chosen program to keep your fitness routine well rounded and support your strength.
1000+
Instructional Exercise Videos
Exercise breakdowns with voice overs and form notes so you can confidently beform each movement with good form
monthly
$24.99
/ Month
Auto-billed monthly
Join today
Select the plan that works for you:
ANNUAL
$20
/ Month
$240 auto-billed yearly
Join today
Recurring billing: All subscriptions automatically renew unless canceled at least 24 hours before the billing period ends. Your access to the app remains through the billing cycle. Subscriptions are managed within the app
