PROGRAMS

Girls Gone Strong

Postpartum Programming Guide
GGS Postpartum Programming Guide

If you’re a coach or trainer looking to help postpartum women feel strong and confident
in their lives and bodies, you’re in the right place.

During the postpartum period, women have different needs than at any other time of life.
Your client might be achy and exhausted, she might feel uncertain or scared to return to
exercise for fear of exacerbating pain or symptoms, or she might want to return to exer-
cise but not know how to do it safely.

And she’s feeling all of this while also recovering from pregnancy and the huge physical
event of labor and birth—and taking care of a newborn and all the responsibilities that go
with motherhood!

That’s why it’s so great you’re here.

When your client comes to you ready to start exercising, you’re going to be
prepared to help her safely recover and feel good in her body—meaning YOU get
to play a transformative role in helping her feel strong and empowered!

The key? Having safe and well-designed postpartum training programs in your coaching
toolbox—and knowing how and when to use them, which is what you’ll learn here.

(Not a coach or trainer? That’s OK! These programs are a fantastic start for safely
recovering and rehabilitating on your own, no matter how far postpartum you are. All you
need to do is open the appropriate program, read the instructions, and get to work. But if
you want to learn the context behind the program or you’re not sure where to start—or
if you want to help a friend or family member who’s postpartum—review the information
contained in this download first.)

On the next page, you’ll find hyperlinks to three sample postpartum training programs—
complete with warm-ups and strength training workouts—that you can use during
training sessions, give directly to the postpartum women you work with, or reference as
you’re developing your own programming. Each program is appropriate for a different
phase of postpartum recovery.

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Girls Gone Strong Postpartum Programming Guide

In this companion download, you’ll learn the context behind this programming, including…

o The Girls Gone Strong 3-phase training approach

o The special considerations for each phase

o How to read these programs

… so you know exactly how and when to use each with your clients.

Let’s get started!

Sample Postpartum Training Programs

Once you’ve determined which phase of postpartum recovery your client is in, you
can print the appropriate program for her or send her the link to download it herself.

o 6-Week Phase 1 Program (Rehab and Recovery, weeks 0–6 postpartum)

o 6-Week Phase 2 Program (Return to Exercise, weeks 7–18 postpartum)

o 4-Week Phase 3 Program (Prime and Prepare, weeks 19–42 postpartum)

Each contains instructions so she knows exactly how to read and use the program.

The GGS 3-Phase Programming Approach

At Girls Gone Strong, we recommend a three-phase framework to structure your client’s
postpartum program design.

o Phase 1: Rehab and Recovery (weeks 0–6 postpartum)

o Phase 2: Return to Exercise (weeks 7–18 postpartum)

o Phase 3: Prime and Prepare (weeks 19–42 postpartum)

The purpose of working in phases is to allow time for your client to heal, rehabilitate, and
gradually rebuild a foundation of general physical preparedness. Each phase builds on
the last. This progressive approach will increase your client’s chances of staying safe and
healthy while making consistent progress.

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The goal is that after around 42 weeks, she’ll have enough strength, endurance, and
capacity to engage in or begin training for specific activities she enjoys.

The phases are not designed to be hard-and-fast rules. While we’ve given a rough
time frame for each phase, the actual timelines for recovery and rehabilitation vary
tremendously. Some clients will have an easy recovery and be able to get back to all the
activities they love in about nine months; others will need a year or more to adequately
recover and return to full activity.

As her coach, it’s up to you to determine which phase is appropriate to start with (more
on this in a moment) and then stretch out the phases as long as necessary for each client.
If she...

o Has minimal or well-managed pelvic floor symptoms that don’t impede her training
or enjoyment of exercise
o Is able to progress her workouts from week to week by one or more variables,
including but not limited to volume, load, or tempo
o Has stable energy (while no new mom will feel super rested, she shouldn’t feel
worse due to her training program)

… she’s probably ready to move to the next phase. If not, hold the current phase until she
can check off these points.

A final note: While there are numerous ways to write training programs and these
represent just one possibility, the rehab and recovery process for postpartum women
requires stricter parameters than you might need to follow when programming for other
populations. This is especially true in the early postpartum period when your client is
recovering from pregnancy and the intense physical event of labor and birth.

So though you can modify these programs as necessary, we advise against intensifying
the programming (e.g., increasing volume, increasing frequency) during Phase 1 or 2, or
progressing your client into a new phase sooner than the recommended time frame.

You can’t rush tissue repair and healing, but you can slow it down by doing too
much too soon.

The further postpartum your client is, the more options open up with her programming.

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Girls Gone Strong Postpartum Programming Guide

Programming Notes
The postpartum period is really where the art of programming meets the science. Your
client may be able to go through these programs exactly as they’re written, but there’s
also the chance you’ll need to modify them according to her training level, her recovery
thus far, her energy levels, her schedule, and her preferences.

Remember: These programs offer recommendations, not rules—if a variation is too

challenging for your client, scale it back. If it’s too easy, try a more difficult variation or add
more load.

PHASE 1 SPECIAL CONSIDERATIONS

During the Rehab and Recovery phase (weeks 0–6 postpartum), the activities are
designed to promote healing and should feel no more strenuous than the tasks of daily
living. Your client shouldn’t be returning to official exercise or traditional strength training
until she gets her primary care provider’s clearance, which typically occurs during the six-
week checkup.

We provide general guidelines for activity during this phase, as well as two gentle
movement circuits—one for weeks 3–4 postpartum and one for weeks 5–6 postpartum—
to take the place of traditional workouts and help her start regaining strength and
function. The gentle movements included are stretches or activation “exercises” that we
have found work well for many postpartum clients. If necessary, you can modify them
according to each client’s individual needs. (These movement circuits look a lot like the
dynamic warm-ups you’ll see in later phases.)

Additionally, we recommend she start practicing the Connection Breath and pelvic floor
exercises as soon as the first week after birth, as she feels up to it. Both activities are
fantastic ways to help your client regain strength and function in her core and pelvic
floor. Suggested set and rep ranges for these movements are included, but if your client is
struggling to feel her pelvic floor or experiences any pelvic floor symptoms (e.g., leaking,
pain), refer her to a doctor or pelvic health physiotherapist for guidance.

You can send these sample circuits to your client for her to practice on her own as she
feels up to it (given that she’s likely not back in the gym yet). Ideally, she’ll engage in the
circuits at least two or three times per week and up to every day as her schedule permits.

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Girls Gone Strong Postpartum Programming Guide

(This frequency is appropriate only because the intensity is so low; during Phase 2, you’ll
cap workout frequency at no more than three times per week because the exercises get
more challenging.)

As long as she doesn’t overdo it, this can help her minimize pain, stay mobile, and start
rebuilding her mind-muscle connection. She should not be pushing herself to the point
where her pain or fatigue is increasing.

And keep in mind: If your client doesn’t feel prepared to do any of this programming
in the early postpartum period, that’s OK! What’s most important is that she rests and
moves her body (or not) in whatever ways feel good to her.

PHASE 2 SPECIAL CONSIDERATIONS

While Phase 2 (weeks 7–18 postpartum) often marks the return to more standard
programming, your client is still recovering from pregnancy and birth.

Because she likely won’t be progressing as quickly and thus can benefit from some
extra time and frequency with each exercise, we recommend organizing Phase 2 into
two six-week strength training blocks. During each training block, the same exercises
are performed week by week with slight variations in set and rep ranges. You’ll find one
sample six-week block here; you’ll need to program your client’s second six-week block.

The rep range options are somewhat limited early in this phase because you want to keep
external load relatively low and overall volume moderate (e.g., 2–3 sets of 8–10 reps).
To avoid creating too much intra-abdominal pressure or putting too much stress on
her pelvic floor in the early months, the strength training workouts progress by volume
(sets and reps) rather than load. As she gains strength and function, and if she tolerates
the activity well (with no doming or bulging at the linea alba, pelvic floor symptoms, or
breath-holding), the repetitions can decrease and the load can increase—but you’ll need
to monitor the outcomes to ensure she’s completing her sets feeling as though she could
do a few more reps with good form.

And keep in mind: Your client will likely be doing a whole lot of movement just to get
through the new responsibilities of motherhood! For example, she’ll be lifting the baby in
and out of the crib, holding the baby while feeding, pushing the stroller, hoisting the car

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Girls Gone Strong Postpartum Programming Guide

seat into the car, and so on. As such, we made it a point to program exercises that will
have functional carryover into her daily life (such as overhead presses, deadlifts, suitcase
carries, and seated cable rows) and that will move her through a variety of positions,
including seated, standing, and tall-kneeling.

In addition to continuing with her Connection Breath and pelvic floor muscle exercises
during her dynamic warm-up, we also advise adding sets of intense pelvic floor muscle
contractions to all the reps of one exercise in each workout (during both Phase 2 and
Phase 3). The goal is to practice these contractions in different positions (e.g., standing,
lying down, kneeling) and, eventually, during various types of movements (e.g., upper
body, lower body, unilateral, bilateral). If your client is experiencing pelvic floor symptoms,
however, refer her to a doctor or pelvic health physiotherapist for guidance. And of
course, defer to that healthcare provider when it comes to her specific programming.

As you review the Phase 2 sample program, remember that it’s designed for a client
who has completed all of the Phase 1 program.

That said, even if your client didn’t do any rehab activities in the first six weeks, she’ll
likely still be cleared by her doctor to exercise at her six-week checkup. So while she may
fall into Phase 2 timewise and can technically return to strength training exercises, we
recommend having her perform the Phase 1 dynamic warm-up circuit from weeks 5–6 on
a daily or near-daily basis for two weeks before progressing to the Phase 2 workouts.

When you’re working with a client who is further postpartum but hasn’t done any rehab
and recovery activities, you’ll need to make a judgment call as to what programming to
start her with. For example, if she’s 10 weeks postpartum, it’s a good idea to have her
complete two weeks of Phase 1 programming before moving into Phase 2. If she’s 30
weeks postpartum, though, her body will have had more time to heal and she’ll have been
regularly moving through all those activities of motherhood we just mentioned. She may
be prepared to start with a modified Phase 2 immediately, spending some extra time with
her dynamic warm-up and breathing exercises and scaling back the difficulty level of the
workouts as needed.

Essentially, the closer she is to when she gave birth, the more important it is for your client
to go through at least two weeks of Phase 1. If you’re not sure, it’s better to err on the side
of caution and start with Phase 1 so as not to overdo things and set her recovery back.

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Girls Gone Strong Postpartum Programming Guide

PHASE 3 SPECIAL CONSIDERATIONS

The ultimate goal of Phase 3 (weeks 19–42 postpartum) is to prepare your client’s body to
return to whatever activity she wants to engage in—and that requires rebuilding strength
and function. The Phase 3 sample program promotes just that by targeting the primary
movement patterns and compound exercises that have functional carryover, including
but not limited to hinge/hip-dominant, pulling/rowing, and single-arm pulling and pressing
exercises.

The Phase 3 sample program is formatted in a four-week programming block, meaning it’s
designed to be performed over a four-week period during which the same exercises are
performed week by week with slight variations in set and rep ranges. Your client will likely
be progressing more quickly during this phase, and thus doesn’t need quite as long with
each exercise. (After your client completes this sample four-week program, you’ll need to
create appropriate programming that progresses her through the remainder of Phase 3.)

As your client progresses in load, frequency, volume, and complexity, ensure that she
doesn’t experience any doming or bulging at the linea alba, pelvic floor symptoms, or
breath-holding. She should still finish every set still feeling like she could complete a few
more reps with good form.

The Phase 3 workouts are appropriate for a client who:

o Had an uncomplicated birth.

o Has no pelvic floor symptoms.

o Can exercise 3.5–4 hours per week.

o Wants to continue regaining strength and muscle mass.

o Has completed Phase 1 and Phase 2 programming.

That said, keep in mind that the further postpartum a woman is, the more healing has
occurred and the more latitude there is to change her programming.

The Phase 3 program we include is a relatively “standard” program for a woman who
checks those boxes, but her specific situation (e.g., birth experience, pelvic floor
symptoms, schedule, programming thus far) could require modifications to be made.

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Girls Gone Strong Postpartum Programming Guide

If a client is in Phase 3 (more than 19 weeks postpartum) but hasn’t done any rehab or
recovery activities, we recommend two things:

o Encouraging your client to perform the exercises from the Phase 1 gentle
movement circuit tailored to weeks 5–6 on her own at home on a daily or near-
daily basis (or as often as her schedule and energy levels allow).
o Starting with the Phase 2 strength training workouts for at least one six-week
programming block.

This will give her the time and training stimulus necessary to improve the function of her
core and pelvic floor, start re-grooving the foundational movement patterns, and begin
rebuilding strength and muscle mass before progressing to more challenging activities.
After six weeks, if all is going well, you can progress to the Phase 3 sample programming.

Remember: The sample program simply provides an example of what’s possible. Not
all clients will progress at the same rate and not all exercises will be appropriate for
everyone. If your client isn’t tolerating the exercises well—you’ll need to scale accordingly.
Stay flexible and adapt as needed.

And that brings us to a final important note about training level.

Training Level

During Phase 3, your client’s training level will likely become more apparent. An interme-
diate client will be able to take on more complex exercises with heavier loads and more
volume and frequency than a beginner could. An advanced client will be able to take on
still greater complexity, load, volume, and frequency.

To accommodate this, for many of the exercises, you’ll see variations based on training
level. At GGS, we typically base training level on a combination of training age, frequency,
skill, intensity, and body awareness—but here’s a “quick and dirty” method for estimating
training level in your client.

o Level 1 (L1) is beginner. Your client has been training 1–3 times per week for less
than 3 months.

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o Level 2 (L2) is intermediate. Your client has been training 2–3 times per week
for 3–12 months.
o Level 3 (L3) is advanced. Your client has been training 2–4 times per week for
12+ months.

If you aren’t sure of your client’s level, err on the side of caution and start her with Level 1.
You can always progress the next time she completes that workout.

How to Read These Workout Programs

For Phase 1, we include a high-level overview of the general activity typically appropriate
during the first six weeks postpartum, as well as two gentle movement circuits—one for
weeks 3–4 postpartum and one for weeks 5–6 postpartum.

For Phase 2, we include a six-week training program composed of a warm-up and two
strength training workouts (Workouts A and B) designed to be alternated throughout the
week. This program assumes a frequency of two or three strength training sessions per
week. It’s appropriate to start as early as week 7 postpartum, once your client has clear-
ance from her doctor and has completed at least two weeks of Phase 1 programming.

For Phase 3, we include a four-week training program composed of a warm-up and three
strength training workouts (Workouts A, B, and C) designed to be alternated throughout
the week. This program assumes a frequency of three strength training sessions per week,
and it’s appropriate to start as early as week 19 postpartum, as long as your client has
completed at least six weeks of Phase 2 programming.

Here’s what else you’ll see in each program.

Sets and Reps

In the warm-ups, you’ll see set and rep ranges for each activity.

In the strength training workouts, under each week’s column, you’ll see set and rep ranges
for each exercise. The first number is the number of sets; the second number is the num-
ber of repetitions to perform within each set.

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Girls Gone Strong Postpartum Programming Guide

For example:

o 3 x 10–12 means 3 sets of 10–12 reps per set.

o 1–2 x 8–10 means 1 or 2 sets of 8–10 reps per set.

This allows your client to perform the number of sets and reps that fit her schedule, en-
ergy, and ability level, while still achieving adequate volume and load to make progress. If
she’s feeling strong and energized, she can lift on the upper end; if she’s feeling tired and
sore, she can self-adjust down. If you’re not sure exactly how to load an exercise, it can be
easier to shoot for a rep range than an exact number. Over time, your client will be able to
better gauge the load that’s most appropriate for a given exercise and set/rep scheme.

There is a space included beneath each set/rep scheme where you can write how many
sets and reps your client ended up completing during that workout.

Rest Time
The recommended range of rest time is listed to the far right of the table. We provide a
wide range for rest periods as your client’s energy levels may fluctuate. Encourage her to
listen to her body and rest as much as she needs between sets in order to keep her form
strong and avoid overdoing it.

Exercise Order
Exercises in each workout are grouped in supersets (two exercises paired together) or
tri-sets (three exercises paired together).

o The numbers indicate the order in which to perform each superset/tri-set.

o The letters denote the order in which to perform exercises within each superset/
tri-set.

She should perform alternating sets of each exercise in a superset/tri-set until all the sets
are done before moving to the next group.

For example, imagine that Exercise 1A is a Romanian deadlift and Exercise 1B is an incline
push-up. For both exercises, the set and rep range is 3 sets of 10–12 reps and the recom-
mended rest period is 30–90 seconds. Your client will:

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Girls Gone Strong Postpartum Programming Guide

o Perform 1 set of 10–12 reps of a Romanian deadlift (1A)

o Rest 30–90 seconds

o Perform 1 set of 10–12 reps of an incline push-up (1B)

o Rest 30–90 seconds

o Perform her next set of 10–12 reps of a Romanian deadlift (1A)

… and so on, until she’s done with 3 sets of each exercise. Then she can move on to
Exercises 2A and 2B.

And with that, you’re ready to start using your three sample postpartum programs with
your clients, your friends, your family, or any woman who comes to you for help!

This resource and these postpartum programs

are just a small part of the curriculum in our
GGS Pre- & Postnatal Coaching Certification.
It’s the world’s most trusted and comprehensive Certification for health, fitness, and
nutrition professionals who want to work with women during and after pregnancy.

When you become a GGS Certified Pre- & Postnatal Coach, you’ll have the skills and
knowledge you need to effectively coach and train women at every stage of pregnancy
and postpartum.

You’ll set yourself apart, increase your impact, and become the go-to expert in your
community.

Whether you’re just starting out, you’ve been coaching women for years, or you’re
pregnant or postpartum yourself, this Certification will help you keep your clients (and
yourself) safe, healthy, and strong during and after pregnancy.

Enrollment opens soon, and spots are limited. Join our free, no-obligation pre-sale list
to learn more and save up to $600.

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