Postpartum Strength Program

GoodLife Fitness — McKenzie 130th Ave, Calgary

Height 5'4"
Weight 63 kg
Postpartum 7 months
Goal Glutes + Core

Day A — Glutes & Hamstrings

Phase 1 · Foundation

45–55 minGlute Dominant
00:00:00
Ready to start
Today's Progress0%

📏 Log Measurements



📅 This Week

● Planned● Completed● Today

📊 Stats

Sessions Logged
0
total
Starting Weight
63 kg
baseline
Current Weight
--
last logged
Current Phase
1
of 3

📋 Entry History

🎯 Daily Targets

Calories
1,800–2,000
kcal/day
Protein
110–130g
non-negotiable
Water
2.5–3L
daily minimum
Deficit
200–300
kcal below TDEE
⚠️ If breastfeeding: add 300–500 kcal. Do NOT go in a big deficit while nursing.

🍽️ Sample Day of Eating

Breakfast
3 eggs + 2 egg whites + Ezekiel toast
~25g protein
Snack
Oikos 2% Greek Yogurt + almonds
~18g protein
Lunch
Grilled chicken breast + quinoa + roasted veggies
~35g protein
Pre-Workout
Rice cake + almond butter + banana
~5g protein + fast carbs
Post-Workout
Whey isolate shake + apple
~25g protein — within 60 min
Dinner
Salmon fillet + sweet potato + green beans
~30g protein
Total: ~138g protein

✅ Food Rules

  • ✓ Eat carbs around workouts — before and after for fuel and recovery
  • ✓ Whole foods 80% of the time
  • ✓ Healthy fats daily: avocado, nuts, olive oil, eggs (critical for postpartum hormones)
  • ✓ 25–35g protein within 60 min post-workout
  • ✓ Collagen-rich foods: bone broth, berries, vitamin C — helps skin tighten
  • ✗ Skipping meals — muscle breakdown and overeating follow
  • ✗ Low-fat everything — healthy fats are essential postpartum
  • ✗ Alcohol — kills muscle protein synthesis for 24–72 hours
  • ✗ Ultra-processed foods — spike inflammation, makes the pouch look worse

💊 Supplements Worth Taking

Supplement Dose Why
Whey Protein Isolate 1 scoop post-workout Hit protein targets easily
Creatine Monohydrate 3–5g/day Proven for glute strength and size. Check with doctor if nursing.
Vitamin D3 + K2 2000 IU + 100mcg Most Canadians deficient — energy, mood, hormones
Omega-3 Fish Oil 1–2g EPA/DHA Reduces inflammation, supports fat loss + postpartum mood
Magnesium Glycinate 300mg before bed Sleep quality + muscle recovery — huge for new moms

🎯 The Belly Pouch — What Actually Helps

  • 1
    Subcutaneous fat — caloric deficit + exercise reduces this over 8–16 weeks
  • 2
    C-section shelf (scar adhesion) — scar massage 2–5 min daily with circular motion on and around the scar. Do this every day.
  • 3
    Loose skin — tightens gradually. Collagen-rich foods + time. Takes 6–12 months — be patient and consistent.

📈 Weight Progression Schedule

Phase Hip Thrust RDL Squat Leg Press
Phase 1 (Wk 1–4) 20–35 kg 10–14 kg ea. 14–18 kg 40–60 kg
Phase 2 (Wk 5–8) 40–55 kg 25–35 kg bar 25–40 kg 60–80 kg
Phase 3 (Wk 9–12) 55–75 kg 35–50 kg bar 35–55 kg 70–100 kg
Rule: If all reps feel easy with perfect form → add 2.5–5 kg next session.

🍑 Best Glute Exercises Ranked

# Exercise Why It Works
1 Hip Thrust (barbell) #1 glute max activator — 2–3x more activation than squats
2 Bulgarian Split Squat Deep stretch + peak contraction combo
3 Cable Glute Kickback Isolation — shapes the upper glute shelf
4 Romanian Deadlift Glute + hamstring compound load
5 Single Leg Press (feet high) Heavy glute loading, no spine compression
6 Sumo Deadlift Inner glute + adductor activation
7 Hip Abduction Machine Glute medius = side fullness and roundness
8 Frog Pump Unique hip position, excellent burnout
9 Cable Pull-Through Hip hinge pattern, glute reinforcement
10 Banded Side Walk Glute med + min activation

💪 C-Section Safe Core Exercises

  • ✓ Dead Bug — lower back glued to floor the ENTIRE time
  • ✓ Bird Dog — opposite arm + leg, 2 sec hold, no hip rotation
  • ✓ Plank — build from knees to full over 4 weeks
  • ✓ Side Plank — build to 45 seconds per side
  • ✓ Pallof Press — anti-rotation, directly targets the belly pouch area
  • ✓ Cable Woodchop — rotational, safe postpartum
  • ✓ Ab Wheel from knees — Phase 3 only, very effective
  • ✗ Traditional crunches or sit-ups — avoid entirely
  • ✗ Both legs raised simultaneously — avoid until core is strong
  • ✗ Any exercise where belly "cones" outward — regress immediately

⏱️ Realistic Timeline

Timeframe What to Expect
4–6 weeks Strength increases, clothes fitting differently
8–10 weeks Visible glute shape changes, core noticeably firmer
12–16 weeks Significant body composition change in photos
6–9 months Major transformation — postpartum bodies adapt slower, consistency wins