A stronger week starts with two simple sessions

If exercise has slipped down the list, start small. Two strength sessions this week can give you a repeatable foundation. Choose a time you can protect, even if it is only 20 minutes.

Try this full-body circuit: sit-to-stand or squats, a row with a band or dumbbell, a hip hinge, a wall or bench push-up, and a loaded carry. Do 2 sets of 8–12 controlled repetitions for each movement, resting when you need to. Pick a load that feels challenging while you can still move well.

On another day, repeat the session or swap in a few variations. Add a pram walk or another kind of movement you enjoy on the days between. Progress can mean one extra repetition, a slightly heavier weight, or simply showing up consistently.

The World Health Organization recommends muscle-strengthening work involving major muscle groups on two or more days each week. Your starting point can be smaller; build gradually from where you are now. If you are newly postpartum or have pelvic heaviness, leakage or pain, get individual advice before increasing impact or load.

Your small step this week: put two sessions in your calendar today. Want a welcoming place to start? Fit Mums offers mum-friendly training and practical support with plant-based nutrition.

Source: World Health Organization, Physical activity (who.int/initiatives/behealthy/physical-activity).

Ready to find your starting point?
You don’t need to feel fit before you begin. Meet Zoe in our mum-friendly Ashmore studio and talk through a routine that fits your week.

Explore your free Fit Mums PT session: https://fitmums.com.au/free-pt-session

Written by Zoe Oates, Registered Nutritionist and Personal Trainer.