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 designed for moms 4+ months postpartum. Choose from gym, home, or hybrid training options using mostly dumbbells and free weights—with barbell variations available. This program is scalable and suitable for both beginners and more advanced lifters. Expect thoughtfully structured workouts featuring supersets and tri-sets, built around the foundational movement patterns (squat, hinge, push, pull), along with targeted core work, conditioning, mobility, and recovery

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 progressive strength program built for the seasoned lifter, 6+ months postpartum and ready to build serious muscle. LIFT emphasizes barbell training with lower rep schemes, focusing on the foundational movement patterns—squat, hinge, push, pull, and carry. Ideal for those with full gym access, no lingering symptoms, and confidence under the bar. This program is for you if you're ready to feel powerful, capable, and stronger than ever

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

Designed for the mom short on time but big on intention, the Express program offers a structured, efficient way to rebuild strength postpartum. You'll follow progressive overload principles and the core foundations of a well-rounded strength program—all in under 30 minutes. Minimal equipment needed: just 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

CORE FOUNDATIONS

CORE REBUILD

The 3-phase Core Program is designed to progressively rebuild and strengthen your core by restoring deep core and pelvic floor connection, improving pressure management, and enhancing breath and movement coordination.  Phase 1, Core Foundations, focuses on reconnecting with the breath, deep core, and pelvic floor through intentional, low-load movements.

WEEKS

4

Weekly Schedule

Full Body
Full Body
Full Body
Core/Mobility Reset

SKILL LEVEL

All levels

GYM OR HOME

Home

WORKOUT LENGTH

15-20 minutes

EQUIPMENT

Yoga block
Pilates Ball
Mini Band
Long Resistance band (light and moderate)

CORE ADVANCED

PROGRAMS AT A GLANCE

Core Rebuild: Strong From The Inside Out

CORE FOUNDATIONS

CORE REBUILD

The 3-phase Core Program is designed to progressively rebuild and strengthen your core by restoring deep core and pelvic floor connection, improving pressure management, and enhancing breath and movement coordination. Phase 2, Core Rebuild, introduces more dynamic stability work, layering in strength, control, and movement integration.

WEEKS

4

Weekly Schedule

Full Body
Full Body
Full Body
Core/Mobility Reset

SKILL LEVEL

All levels

GYM OR HOME

Home

WORKOUT LENGTH

15-20 minutes

EQUIPMENT

Yoga block
Pilates Ball
Mini Band
Long Resistance band (light and moderate)

CORE ADVANCED

PROGRAMS AT A GLANCE

Core Rebuild: Strong From The Inside Out

CORE FOUNDATIONS

CORE REBUILD

The 3-phase Core Program is designed to progressively rebuild and strengthen your core by restoring deep core and pelvic floor connection, improving pressure management, and enhancing breath and movement coordination. Phase 3, Core Advanced, challenges your core with progressive loading and complexity to support high-level function and performance. 

WEEKS

4

Weekly Schedule

Full Body
Full Body
Full Body
Core/Mobility Reset

SKILL LEVEL

All levels

GYM OR HOME

Home

WORKOUT LENGTH

20-25 minutes

EQUIPMENT

Yoga block
Pilates Ball
Mini Band
Long Resistance band (light and moderate)
Dumbbells

CORE ADVANCED

PROGRAMS AT A GLANCE

Core Rebuild: Strong From The Inside Out

A flexible, on-demand workout collection designed to fit your schedule, goals, and equipment availability. Whether you're looking for a full body, lower body, upper body, core, mobility, or prenatal session, you'll find targeted workouts that don’t follow a specific program—making it easy to plug in what you need, when you need it. Filter by muscle group, time, or equipment to find the perfect session that supports your training without the pressure of a set plan.

ONGOING

Weekly Schedule

Choose based on your needs

SKILL LEVEL

All levels

GYM OR HOME

Home

WORKOUT LENGTH

15-60 minutes

EQUIPMENT

You'll find the option to choose between gym-based and dumbbell-only workouts, along with exercise swaps that allow you to fully customize each session based on your preferences and the equipment you have access to—so your training feels effective, enjoyable, and truly tailored to you.

PROGRAMS AT A GLANCE

Quick Picks: Flexible, goal-driven workouts tailored to your time, equipment, and training needs.

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.

JOIN TODAY

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

Try 7 days free