Strength training with a newborn. How to Fit in Workouts With a Newborn (Without Losing Your Sanity)
Motherhood is an incredible journey, but let’s be real—finding time to work out with a newborn can feel impossible. Between sleepless nights, constant feedings, and adjusting to life with a little one, fitness often takes a backseat. But here’s the good news: you don’t need hours at the gym to feel strong again.
At MOMFIT in Bend, Oregon, we specialize in helping new moms return to training with expert coaching, support, and a plan that works for your lifestyle. If you’re struggling to fit in workouts, here are practical strategies to move your body, rebuild strength, and keep your sanity intact.
Lower Your Expectations (At First)
Your workouts won’t look the same as they did pre-baby—and that’s okay! The key is to focus on consistency over perfection. Instead of thinking you need an hour-long gym session, aim for short, effective workouts that fit into your schedule.
Start with:
10-15 minutes of movement during nap time
Strength training in small bursts (even 5 minutes counts!)
Walking with your baby in a stroller or carrier
Schedule Movement Like an Appointment
You wouldn’t cancel a doctor’s appointment, right? Treat your workouts the same way. Block out time in your day, whether it’s before the baby wakes up, during nap time, or right after a feeding.
📌 Pro tip: If you’re struggling with motivation, join a postpartum fitness program where you have accountability and expert guidance—like MOMFIT!
3. Get Your Baby Involved
Sometimes, the easiest way to get a workout in is to include your baby!
👶 Try these:
- Bodyweight squats while holding your baby
- Glute bridges with your baby on your hips
- Tummy time push-ups next to your baby
- Stroller walks or hiking with a carrier
Not only do you stay active, but you bond with your baby at the same time.
Prioritize Strength Over Endless Cardio
Long cardio sessions aren’t practical for most new moms. Instead, focus on strength training, which helps rebuild core stability, strengthens your pelvic floor, and improves energy levels.
Simple strength workouts:
Squats
Glute bridges
Dead bugs (for core recovery)
Rows (to counteract “mom posture”)
Strength training helps burn fat, build muscle, and boost metabolism, even if you’re only working out a few times per week.
Find a Supportive Community
You don’t have to figure this out alone! Having other moms who understand postpartum challenges can make all the difference.
At MOMFIT, we provide expert coaching and a community of moms just like you—so you feel supported, encouraged, and empowered in your postpartum fitness journey.
You Deserve to Feel Strong Again—Let’s Make It Happen
Motherhood is demanding, but taking care of yourself isn’t selfish—it’s necessary. You deserve to feel strong, confident, and energized postpartum, and we’re here to help. Strength training with a newborn is possible without losing your sanity!
👶💪 Join MOMFIT in Bend, Oregon, and let us help you fit workouts into your busy mom life—without the stress.
👉 Book your free introduction call today: Schedule Here
Let’s get stronger together, mama! 💪✨
