Yes. Foundations of Strength was specifically designed with the needs of pregnant and postpartum individuals in mind. The exercises, progressions, and training structure take into account common considerations during these phases of life, including changes to the core, pelvic floor, posture, breathing mechanics, energy levels, and recovery capacity. Pelvic floor training is integrated throughout the program, and movements have been selected to promote strength, stability, and confidence while minimizing unnecessary strain. That said, every pregnancy, birth experience, and recovery journey is unique. It is important to listen to your body, modify exercises as needed, and consult with your physician, midwife, pelvic floor physical therapist, or healthcare team before beginning any new exercise program.

No. While this program was designed with pre- and postnatal individuals in mind, it is appropriate for anyone looking to build a strong foundation of strength and movement. The principles that make this program effective for pregnancy and postpartum—proper breathing mechanics, core and pelvic floor coordination, controlled strength training, good movement patterns, and gradual progression—are beneficial for all humans. In fact, many people can benefit from learning how to better connect with their core, improve stability, and build strength in a sustainable way. Whether you are preparing for pregnancy, recovering from birth, returning to exercise after time away, or simply looking for a thoughtful and well-rounded strength program, Foundations of Strength can help you develop the strength, body awareness, and movement quality that support long-term health and performance.

The program includes three gym-based strength workouts that utilize standard gym equipment and one dumbbell workout that can be completed at home. Access to a gym will allow you to get the most out of the program, but you'll also have a home-based option for days when getting to the gym isn't possible.

Absolutely. Foundations of Strength focuses on fundamental movement patterns and progressive strength development, making it a great option for beginners. More experienced lifters can also benefit from refining their technique, improving core and pelvic floor coordination, and building strength from a solid foundation.

Modifications are encouraged. Every body, pregnancy, and postpartum journey is different. Some days you may feel strong and energized, while other days may require a slower pace or alternative movement options. The goal is not to push through discomfort but to build strength consistently and safely over time.

The program is designed around four strength-training days per week: three gym sessions and one home dumbbell workout. In addition, you'll find cardio recommendations that can be adjusted based on your fitness level, schedule, and stage of pregnancy or postpartum recovery.