Postpartum & Prenatal Training Guides

Evidence-based training programs designed to support your body through pregnancy and postpartum — safely, progressively, and with confidence.

Training That Meets You Where You Are

These programs are designed for women who want to stay strong during pregnancy and rebuild their bodies postpartum — without guessing, rushing, or feeling intimidated. All programs prioritize core and pelvic floor integrity, progressive strength, and real-life sustainability.

Pregfit — Prenatal Training Program

Who It's For

Women who want to train safely throughout pregnancy, whether they’re beginners or experienced lifters.

What It Is

  • 4 progressive levels
  • Designed to be used through all trimesters
  • Strength, mobility, and conditioning focused
  • Modifications built in as pregnancy progresses

Why It Works

  • Emphasizes breathwork, core control, and movement quality
  • Adaptable as your body changes
  • Helps maintain strength and confidence during pregnancy
Get the Program

Postpartum

Two options depending on your experience level, access to equipment, and training background.

Moms Who Lift

Home based

Best for

  • New moms
  • Returning to training after time off
  • Home workouts
  • 3 days per week

Program details

  • 3-day lifting split; 2 days cardio & abs
  • Dumbbells & bands only
  • Focus on core + pelvic floor rebuilding
  • Strength-first, not fat-loss driven

Ideal if you want

  • Structured but manageable return to lifting
  • To rebuild strength safely at home
Get Mom’s Who Lift

Ki Rebuild

GYM BASED

Best for

  • Experienced lifters
  • Gym access
  • Moms ready for higher volume + intensity
  • 4 days per week

Program details

  • 4-day lifting split
  • Gym-based movements
  • Advanced strength progression
  • Core rebuilding remains a priority throughout

Ideal if you want

  • To rebuild strength and performance
  • A more athletic, demanding training structure
Shop Ki Rebuild

Looking for ongoing coaching and updates?

These PDF programs are great standalone options. If you want workouts that update monthly, built-in progression, and a training community, explore Team Training inside the AthElite App.

👉 Join Team Training