Val Warner
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Strong & Confident!
Strength Training for Busy Moms
Feeling tired, overwhelmed, and unsure what workouts are safe after baby? Strong in 6 gives busy moms a clear plan: 3 progressive strength workouts per week, 30–45 minutes each, with minimal equipment. Core and pelvic floor support are built into every session so you can rebuild strength, boost energy, and feel confident again—without the guesswork.
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Hey Momma—Want support staying strong & energized?
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Goal:
Strength
Strength
Weight lifting, Functional, Postnatal
6 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Weight lifting, Functional, Postnatal
6 weeks program
3 days/week
30-45 mins
Level:
All Levels
All Levels
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About the program
Feeling exhausted, overwhelmed, and unsure what workouts are safe after pregnancy? You’re not alone. As a mom myself, I know what it’s like to wonder if I’d ever fit my jeans again, run or jump rope without leaking, or feel strong carrying my daughter.
That’s why I created this six-week progressive program designed to fit real mom life. You’ll train 3 days per week, 30–45 minutes each, with minimal equipment (dumbbells, bands, bench/box, kettlebell optional). Every workout blends foundational strength moves (squat, hinge, lunge, push, pull, press) with intentional core and pelvic floor support so you can build strength safely and confidently.
This isn’t about random circuits or burnout. Each week builds on the last with progressive overload—helping you lift heavier, move better, and feel stronger in everyday mom life. From picking up your kids to carrying groceries, you’ll notice the difference.
What you’ll get:
🌟 3 structured workouts per week (Lower, Upper, Full Body)
🌟 Core & pelvic floor activation from warm-up to finisher
🌟 Progressions to keep training fresh and effective
🌟 Clear coaching cues so you know exactly what to do
🌟 Confidence that your workouts fit your busy life
Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About Val Warner
Online personal trainer
Hi, I’m Val—a Functional Sports Dietitian, prenatal & postpartum fitness coach, and mom. I help busy moms feel strong, nourished, and energized through simple, realistic nutrition and fitness strategies. After becoming a mom myself, I realized how hard it is to take care of yourself while caring for others. That’s why I’m passionate about cutting through the noise and helping women fuel their bodies, move with purpose, and rebuild strength from the inside out. I believe food should be delicious, movement should feel good, and motherhood doesn’t mean losing yourself. Let’s thrive—together!
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Frequently asked questions
Who is this program for?
Busy moms who want to feel stronger, healthier, and more confident—without spending hours in the gym. Whether you’re a few months or a few years postpartum, this program is designed to support your core, pelvic floor, and everyday mom life.
What are the goals of this program?
* Increase overall lean muscle mass
* Get lean and burn fat
* Build core strength
* Improve posture
* Improve mental clarity and focus
What results can I expect?
In just 6 weeks you’ll notice:
*More strength and energy
*Better core & pelvic floor support
*Confidence in movements like squats, lunges, and push-ups
*Real-life carryover—like lifting your kids, climbing stairs, or running errands without feeling wiped out.
What do I need to participate?
You can do this program at home or in the gym with minimal gear:
*Dumbbells
*Kettlebell (optional)
*Mini bands + long bands
*Bench, box, or sturdy chair
*Mat
Who are these workouts for (skill-level)?
* The workouts are designed for all levels
* Beginners: go slow, use less weight, use longer rest periods, and focus on form
* Advanced: increase weight, reps and reduce rest time as you progress
How much time does it take?
Each session is 30–45 minutes, 3 days per week—perfect for nap time, early mornings, or your lunch break.
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app)
* Drink at least eight 8 oz glasses of water daily
* Make sure to use active and full rest days to allow muscles to recover
* Ice cold showers in the morning and after workouts are highly recommended
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
I want to see your progress!
I would also love to see your progress pictures and videos. Tag me on Instagram and use the hashtag #strongnourishedmomma or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.
I’m new to strength training—will this work for me?
Yes! Each workout includes progressions, clear cues, and core-safe strategies. Start at your level and build week by week—you’ll be surprised at how quickly your confidence grows.
Do I need to be freshly postpartum to join?
Nope! This program is for moms at any stage—whether you’re 3 months or 3+ years postpartum—who want to rebuild strength, support their core, and feel confident again.
Will this help if I have diastasis recti or leaking?
Yes. Core and pelvic floor-safe movements are integrated throughout the program. Always check with your provider first, but many moms find this plan helps improve core connection and reduces symptoms over time.
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