Getting back into shape after having a baby can feel overwhelming, but tracking your progress makes the process clearer and more rewarding. Whether it’s holding a plank longer, lifting heavier weights, or feeling stronger during daily tasks, small wins add up. Here’s how to monitor your postpartum strength journey effectively:
- Set clear, realistic goals using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound). Start small and adjust as you progress.
- Log your workouts with simple notes or apps to track weights, reps, and how you feel after sessions.
- Track functional improvements like carrying your baby or climbing stairs without strain – these reflect real-life progress.
- Use photos and videos to document changes in form, posture, and strength over time.
- Try tools like the Burn App by Cara Loren, designed specifically for postpartum moms, offering tailored programs and progress tracking.
Every small step forward counts. Celebrate milestones, update your goals, and focus on building strength that supports your daily life as a mom.
Rachel’s Postpartum Strength Training Progression at Starting Strength Boise
1. Set Clear Strength Goals for Postpartum Recovery
Having specific goals can make postpartum fitness less overwhelming and more structured. Without clear targets, progress can feel uncertain or slow.
A great way to approach this is by using the SMART goal framework: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, "I want to get fit", set a goal like, "I’ll perform 10 full push-ups by December 15th." Similarly, rather than vaguely aiming to improve core strength, you could decide to hold a plank for 60 seconds or complete a 20-minute strength workout three times a week.
It’s important to make your goals realistic for your current situation as a new mom. If you’re just starting out, try 15–20 minute sessions and gradually increase the intensity. Focus on relevant goals that address postpartum needs, such as rebuilding core strength, improving posture (especially from carrying or feeding your baby), or boosting your energy levels.
Adding a timeline to your goals can help keep you accountable. For example, set a short-term goal like "increase my squat weight by 10 lbs in six weeks", while also working toward a longer-term goal such as "return to my pre-pregnancy deadlift weight within six months."
Breaking bigger goals into smaller, manageable steps can make them feel more attainable. If running a 5K is your ultimate aim, start by walking for 15 minutes without back pain, then progress to jogging in 2-minute intervals. Each small milestone builds confidence and keeps you motivated.
Write down your goals and put them somewhere you’ll see them often – whether it’s on your bathroom mirror, in your workout log, or as a note on your phone. Seeing them daily can reinforce your commitment, especially on days when motivation dips.
As your recovery progresses, adjust your goals to match your growing strength and endurance. What feels hard at 8 weeks postpartum might feel effortless by the 6-month mark. Revisit and update your goals every 4–6 weeks to ensure they remain challenging but achievable.
2. Record Workouts with Logs or Apps
Tracking your workouts is an effective way to monitor your strength gains, especially during the whirlwind of new motherhood. Between sleepless nights and unpredictable schedules, it’s easy to lose track of what you lifted last week or how far you’ve come. A workout log can be your secret weapon for staying on top of your progress.
By keeping a detailed record, you create a feedback loop that helps you spot trends in your recovery and improvements. This allows you to adjust your program to fit your unique needs and lifestyle. Whether you prefer pen and paper or a digital app, the key is consistency. Make sure to log each exercise, the weight you used, reps, sets, and even how you felt – like if your energy was low or if you noticed tension in your back. These notes can be invaluable for fine-tuning your approach.
For a more streamlined experience, workout apps can be a game-changer. Many apps calculate important metrics, like your one-rep max (1RM), based on the data you enter. They can also track personal records across different rep ranges, giving you multiple ways to see your progress. With this information at your fingertips, managing progressive overload becomes easier. For instance, you can review past sessions to decide if it’s time to add 5 pounds to your lifts.
Logging your workouts does more than just track progress – it builds accountability. Knowing you’re recording every session can motivate you to stay consistent, even when life gets hectic. Plus, it simplifies planning. For moms with limited time, a good app lets you pre-plan exercises and weights so you can dive right in, even if you only have 20–30 minutes.
When picking an app, consider features tailored to postpartum needs. Look for programs that address different recovery phases, offer modifications for common postpartum challenges, and allow flexibility for home or gym workouts. For instance, the Burn App by Cara Loren includes postpartum-specific programs, progress tracking, and video tutorials to guide you through each exercise.
On tough days when progress feels slow, flipping through your workout history can be a confidence booster. Seeing how far you’ve come since those early postpartum weeks can remind you of your resilience and growing strength.
3. Track Functional Movement Progress
Beyond logging weights and reps, keeping an eye on your everyday movements offers a more practical way to measure progress. Functional movements – like squatting to pick up toys, lunging to grab something under the couch, or pushing yourself up from the floor – show how your strength directly benefits daily mom life. These exercises mimic real-life actions, making them a great indicator of how well your fitness translates to handling everyday tasks.
Start by setting baseline performance metrics for key movements. For example, measure how many bodyweight squats you can do, how long you can hold a plank, or how many push-ups you can complete. Postpartum recovery is a gradual process, so don’t be discouraged if your starting numbers are on the lower side.
Squats are especially important because they target your glutes, quads, and core – areas that often need rebuilding after pregnancy. Take note of how deep you can squat comfortably and how many reps you can perform before your form starts to falter. Tracking your squat depth, endurance, and form over time will help you see how much stronger you’re getting.
For upper body strength, push-ups are an effective benchmark. Many new moms begin with wall push-ups or incline push-ups on a couch or bench. Track your progression from wall push-ups to incline push-ups, then to knee push-ups, and eventually to full push-ups. Pay attention to the angle of your incline and the number of reps you can perform with proper form – these are clear signs of improvement.
When it comes to core stability, planks are an excellent tool. Time yourself while holding a plank with proper alignment – hips level, shoulders down, and core engaged. A perfectly aligned 30-second plank is far more beneficial than a longer plank with poor form. Modified planks can also help you gauge how well your abdominal muscles are recovering.
To make your progress even more meaningful, set movement milestones that reflect your daily life. For instance, can you carry your toddler up the stairs without feeling winded? Can you lift a car seat without straining your back? These real-life achievements often feel more rewarding than traditional gym metrics. Keep track of both measurable data – like squat depth and plank time – and qualitative feedback, such as improved knee alignment, stronger wrists during push-ups, or better core stability.
The Burn App by Cara Loren offers postpartum-specific programs designed around functional movements. Its progress tracking features allow you to document improvements in both functional exercises and traditional strength metrics, providing a well-rounded view of your recovery.
Make sure to retest your baselines every 2–3 weeks to monitor changes. Progress may be gradual, but every small improvement is a step forward.
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4. Take Progress Photos and Videos
Tracking your fitness journey visually can be incredibly motivating. Photos and videos can highlight changes in posture, form, and overall physical transformation that might not be noticeable day-to-day but become strikingly clear when viewed over time. Pair these visuals with your workout logs to get a fuller picture of your progress.
Start with baseline photos. Take shots from multiple angles – front, side, and back – under consistent conditions. Use the same lighting, attire, and pose each time to ensure accuracy. Natural lighting, like sunlight near a window, works best to avoid shadows that can distort your progress. Aim to take these photos weekly, on the same day and time, and try wearing the same outfit to make changes easier to spot.
Exercise videos are just as important, especially for tracking your form. Record yourself performing key movements like squats, push-ups, or planks from a side view. Over time, these videos can reveal improvements in squat depth, plank alignment, or push-up control. They’re also a great way to catch any form issues you might not feel during the workout. These clips, alongside your workout logs, offer a well-rounded view of your progress.
Celebrate milestones with photos. Whether it’s completing your first full push-up, holding a plank for 60 seconds, or fitting into a favorite pair of jeans again, these moments deserve to be documented.
For moms juggling workouts and childcare, the Burn App by Cara Loren includes features to help you track progress and organize your photo documentation. You can even include your baby in some workout photos – when it’s safe and appropriate – to create meaningful memories while documenting your fitness journey.
To stay organized, create a dedicated photo folder on your phone labeled "Strength Progress." Take photos every two weeks instead of daily. This spacing allows enough time for visible changes while avoiding the trap of obsessively monitoring your progress. Consistency is key, so try to snap photos at the same time of day, as factors like hydration, meals, and natural body rhythms can affect how you look.
Don’t forget to record everyday strength activities to see how your fitness translates to real life. Capture moments like lifting your toddler, carrying heavy groceries, or climbing stairs. These videos often feel more rewarding than traditional gym exercises because they show how your strength benefits daily tasks.
"Each snapshot proves my journey – a visual diary showing where I’ve started and how far I’ve come." – Out There Mothers
5. Use the Burn App by Cara Loren for Postpartum Programs
Finding time for fitness as a new mom can feel impossible, but the Burn App by Cara Loren makes it manageable. Designed specifically for postpartum moms, this app simplifies tracking your strength progress with built-in monitoring and tailored programs. Created by Cara Loren, a mother of four who used these very methods to rebuild her strength, the app offers a practical, mom-tested approach to postpartum fitness.
With the Burn App, you can log your weights and reps, and the system automatically adjusts the difficulty as you reach your goals. Every workout is recorded, and the tracking history feature lets you revisit past sessions to see how far you’ve come. It’s a straightforward way to monitor your progress over weeks and months, giving you the motivation to keep going.
The app includes postpartum-focused programs like the Active Pregnancy Guide and strength training routines tailored to your recovery stage. These programs are designed to grow with you, offering new exercise variations and progressions to keep your workouts effective and engaging. This avoids those dreaded fitness plateaus and ensures you’re always moving forward safely and systematically.
Video demonstrations are included for every exercise, showing you exactly how to perform each movement with proper form. This is especially helpful for moms easing back into strength training after a long break. You can watch the demos as many times as needed to feel confident in your technique.
Whether you’re working out at home with minimal equipment or hitting the gym, the app adapts to your environment. It offers flexibility for any setup, making it easier to stay consistent. For $24.99 per month or $149.99 annually, the Burn App provides expert programming, detailed tracking tools, and ongoing support to guide you through every stage of your postpartum fitness journey.
6. Celebrate Progress and Update Goals
Every milestone deserves recognition – whether it’s sticking to a week of consistent workouts or lifting an extra 5 pounds. Celebrating these wins can give you a quick motivational boost while building a positive connection with your fitness routine. It’s the little things, like treating yourself to a new workout outfit after hitting a goal or sharing your progress with friends, that reinforce your commitment and keep you moving forward, even on those tougher days.
Once you acknowledge your progress, it’s time to adjust your goals. Break larger objectives into smaller, more manageable milestones – like working up to 10 push-ups or completing three workouts in a week. Instead of focusing solely on getting back to pre-pregnancy strength, celebrate these smaller achievements that pave the way to bigger changes. This step-by-step method ties in perfectly with the tracking strategies mentioned earlier.
Consider keeping a simple journal to jot down your workout results and how you feel afterward. These small notes create a sense of accomplishment and provide a solid foundation for maintaining your fitness journey over time.
Goal-setting in postpartum life needs to be flexible because your readiness for exercise will evolve. What feels challenging at three months postpartum might feel effortless by six months. Treat each workout as a learning opportunity, offering insights into your current fitness level and what you can handle next.
Make it a habit to check in with yourself monthly. Use this time to evaluate your progress and adjust your goals. Maybe you’ve moved on from bodyweight exercises to using weights, or perhaps you’ve realized that two workouts a week fit better into your schedule than three. Staying flexible with your goals helps avoid frustration and keeps your journey sustainable.
Even those quick 15-minute workouts squeezed into nap times count. Recognizing and celebrating these shorter sessions promotes consistency, which is far more important than aiming for perfection with longer routines. Your journey to rebuild strength is uniquely yours, and embracing every step helps build the resilience needed for long-term success.
Conclusion
Tracking your strength progress after having a baby isn’t just about the numbers – it’s about rebuilding confidence and creating habits that last. These practices lay out a clear path to recovery, step by step.
By setting clear goals, keeping a workout log, paying attention to how your body moves, and even snapping a few progress photos, you create a detailed picture of your fitness journey. Whether you prefer jotting down exercises in a notebook or using tools like the Burn App by Cara Loren’s postpartum programs, which include built-in tracking features, the key is consistency. This steady documentation becomes your guide to success.
Postpartum recovery doesn’t follow a set timeline. Your body has done something incredible, and rebuilding strength takes patience. Every week, whether it feels challenging or easier, is a step forward when you’re tracking your progress.
Using different tracking methods – like logs, photos, and videos – does more than just record your journey. These tools remind you of how far you’ve come, especially on tough days when progress feels slow. Looking back at where you started can provide the boost you need to keep going. Imagine what your three-month postpartum self would think of the progress you’ll make by six months – it’s often more than you’d expect.
As your strength builds and your confidence grows, your goals will shift naturally. What starts as a 10-minute bodyweight workout might evolve into full strength training sessions or trying exercises you once thought were out of reach. Celebrate this growth and use your tracking data to guide your next steps, whether it’s increasing intensity, adding new challenges, or tweaking your approach to match your progress.
FAQs
How can new moms set realistic strength training goals using the SMART method?
Setting strength training goals as a new mom can feel challenging, but using the SMART method makes it more manageable. This approach encourages you to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, you might decide to complete three 20-minute strength training sessions each week for the next month, gradually adding more weight or reps as you feel stronger.
Break your journey into small, manageable steps so you can track progress and celebrate those little victories along the way. Keep in mind, consistency is far more important than striving for perfection. Choose goals that fit into your busy schedule and allow for some flexibility. Taking a gradual approach will not only help you make steady progress but also ensure you’re building strength safely during your postpartum recovery.
How can I track my strength and movement progress during postpartum recovery?
Tracking your postpartum recovery progress is an essential step to rebuilding strength in a safe and steady way. Pay close attention to how your body feels and moves – observe improvements in areas like mobility, balance, and your ability to handle everyday tasks. Keep an eye on functional movements, such as squats, lunges, or lifting, and take note of any changes in how easily you perform them or in your range of motion.
If you prefer a more organized method, consider using tools that help with progressive overload and detailed tracking. Apps like Burn App by Cara Loren can be incredibly helpful, offering features like workout logs, muscle-targeting visuals, and postpartum-specific programs. These tools make it easier to track your progress and gradually increase your workout intensity. The key is consistency – focus on making small, manageable improvements over time while always listening to your body’s cues.
How does the Burn App by Cara Loren support postpartum moms in rebuilding strength?
The Burn App by Cara Loren is thoughtfully crafted for postpartum moms, offering fitness programs tailored to support recovery and regain strength at a manageable pace. These programs emphasize progressive overload, featuring exercises aimed at improving posture, boosting energy, and rebuilding overall strength.
Designed for busy schedules, the app offers quick workouts that can be done at home or in the gym. With detailed video demonstrations and tools for tracking progress, it helps moms stay consistent and work toward their fitness goals while navigating the demands of motherhood.
