Which LWE program is for you?

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Quiz Questions

1.
Where are you currently in your motherhood journey?
- A.
  I'm pregnant and want to maintain fitness and mobility.
- B.
  I'm in the early postpartum phase, focusing on core and pelvic floor rehab
- C.
  I'm in the early postpartum phase, looking to return to strength training
- D.
  I'm 4-6+ months postpartum, and have completed my own rehab, looking for strength workouts
- E.
  Not pregnant or early postpartum. Looking to improve core strength and overall function (diastasis, upper ab gripping, rib flare, coning/doming)
2.
How many weeks are you postpartum?
- A.
  0-4 weeks
- B.
  4+ weeks
3.
How does your body currently feel during workouts or daily movement?
- A.
  I feel disconnected from my core / weak pelvic floor
- B.
  I feel good but not ready for lifting yet
- C.
  I'm ready to gradually add weight to my workouts
4.
What best describes your current focus?
- A.
  Reconnecting to my core and pelvic floor, rehab only
- B.
  Reconnecting to my core and pelvic floor + building foundational movement patterns and full body strength
5.
What type of training setup do you prefer?
- A.
  Short, self-guided strength sessions, minimal equipment, core and pelvic floor emphasis
- B.
  25-40 minute, progressive workouts with structure and full body approach
6.
What is your main goal right now?
- A.
  Building strength and muscle with balanced full-body training
- B.
  Lifting heavier and focusing on progressive barbell strength
- C.
  Quick, effective workouts I can do at home with minimal equipment
- D.
  Building strength while improving full body connection + mobility
7.
Where do you usually train?
- A.
  Home with dumbbells/bands
- B.
  Well equipped home gym (barbells, rack, cables/resistance bands)
- C.
  Gym
8.
How confident do you feel lifting heavier weights right now?
- A.
  I’m comfortable lifting heavy/pushing myself and know basic barbell form
- B.
  I have experience and want to train with dumbbells, cable machines with a focus of building strength
- C.
  I have experience and want to train with dumbbells, cable machines and with a focus of building strength, mobility and systems approach.
- D.
  I prefer mostly dumbbell-only training
9.
How much time do you typically have for training?
- A.
  20-30 minutes
- B.
  30-60 minutes
10.
What best describes your current strength level and training readiness
- A.
  I am struggling with some specific core issues or pain points that I cannot seem to fix in my current strength workouts
- B.
  I’m a new or have taken a break from lifting consistently and want to find a routine again
- C.
  I need more structure with an all-encompassing program that helps me connect to my core and build strength through my whole body.
11.
What’s your recent training history?
- A.
  I’ve been training regularly and want to refine my core connection and movement quality
- B.
  I have taken time off and/or not currently lifting
- C.
  I am not early postpartum anymore, but I have not completed any core or pelvic floor rehab

Quiz Outcomes

1.
Return to Strength
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Return to Strength is a 20-week postpartum program that takes you from foundational breathing and deep core reconnection all the way through to high-intensity strength training. Built across six progressive phases, each stage prepares your body for the next. This is a full, body strength based approach to your recovery.Choose between: Home, Gym and Barbell options
2.
Return to Movement
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A gentle 10-week program for early postpartum, focusing on reconnecting with your body and building a foundation for long-term strength. This is a rehab program vs strength training.
3.
Strong in Pregnancy
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Support through every stage of pregnancy with safe, adaptable strength training to help you feel capable and confident. Strong in Pregnancy has two versions avaliable.Version 1: A well-rounded prenatal strength program focused on accessible, full-body training using dumbbells, cables and bodyweight movements to support strength, mobility and stability throughout pregnancy. Home and Gym. All levelsVersion 2: A more advanced version designed for experienced lifters who want to continue barbell-based strength training during pregnancy while adapting to the changing demands of the pregnant body. A gym only program!
4.
Core Rebuild
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A 3-phase program designed to progressively rebuild and strengthen your core by restoring deep core and pelvic floor connection, improving pressure management and enhancing breath and movement coordination. Not specifically a postpartum program — for anyone looking to improve overall strength.*If you are earlier postpartum or have yet to complete any rehab, I recommend Return to Movement instead
5.
Build
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A well rounded strength program designed for moms 4+ month postpartum. Choose from gym, home or hybrid options using mostly dumbbells and free weights — with cable machine or barbell variations available on gym program. This program is scalable and suitable for both beginners and advanced lifters. Built around foundational movement patterns: squat, hinge, push pull along with targeted core work, conditioning, mobility and recovery.
6.
Lift
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A progressive strength program built for the seasoned lifter. 6+ months postpartum and/or ready to build serious muscles. LIFT emphasizes barbell training with lower rep schemes, focusing on foundational movement patterns — squat, hinge, push, pull and carry. Ideal for those with full gym access or well equipped home gym.
7.
Express
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Efficient strength training for busy mums wanting results in under 30 minutes. You'll follow progressive overload principles and the core foundations of a well-rounded strength program with minimal equipment and time needed.
8.
System Strong
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This program blends mobility, breath mechanics, rib–pelvis alignment, and smart, functional strength so you develop control, stability, and power from the inside out.You'll train your body in systems — adductors + obliques, glutes + lats, hamstrings + diaphragm, and more — because real strength doesn’t come from isolated muscles. It comes from how your body coordinates, stabilises, and moves as a whole.Across progressive phases, you’ll build foundational control, integrate multi-planar patterns, and progress into more dynamic strength and power. Expect a mix of intentional mobility, controlled eccentrics, rotational strength, unilateral loading, and light athletic work that leaves you feeling stronger, freer, and more capable in every movement you do.Equipment needed: Gym, or well-equipped home gymCan be done at home if you use exercise swap options
9.
Foundations
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A beginner program with introductions to the fundamentals of a strength program. Build confidence in the gym while progressing on the basics. This gym-based program introduces you to a consistent routine in the gym. Whether it has been a few year since you’ve picked up a weight, or you’re completely new to strength training — this one is for you. In this program you will need access to dumbbells, a cable machine and a landmine attachment.*Home version coming soon

Which LWE program is for you?

Not sure where to start?Take this quick quiz to find the LWE program that matches your current phase — from pregnancy to postpartum and beyond — so you can train with confidence and clarity.

Quiz Questions

Quiz Outcomes