How to Choose the Right Prenatal/Postpartum Fitness Class

When it comes to fitness during pregnancy or after childbirth, finding the right class can make a world of difference in how you feel physically and emotionally. As your body undergoes significant changes, it’s essential to choose a fitness program that supports your unique needs while helping you stay strong, healthy, and connected. Between the overload of information and suggestions on raising your child, how do you go about sorting through who to train with, conflicting advice on what not to do and of course everyone seems to be THE expert.

I want you to know that during pregnancy, movement helps you stay strong, relieve discomfort, and prepare your body for the physical demands of childbirth. Similarly, postpartum fitness is crucial for recovery, rebuilding strength, and regaining energy. But movement also has emotional and mental benefits.

Dr. Keri K. Allen, a fitness expert, puts it, “Exercise not only boosts your physical health but also has a profound effect on your mental well-being—helping you feel more like yourself.”

That’s why it’s vital to choose a fitness class that’s tailored specifically to the challenges and changes that come with pregnancy and postpartum recovery. A great class will offer the right balance of movement, education, and support—helping you feel empowered, not overwhelmed. An even greater class will have a Coach who offers regressions and/or progressions for each individual client no matter if it's a 1-1 session tor in a group fitness session.

After almost 9 years coaching, 27 years in the fitness space, here’s my general guidelines for choosing the right trainer / class.

Choosing the right prenatal or postpartum fitness class is about more than just getting active—it’s about finding a program that aligns with your values, supports your needs, and helps you feel strong and confident at every stage of life.By choosing the right fitness class, you’re not just taking care of your body—you’re investing in your future health, happiness, and well-being.

Qualified, Insured and Registered

Make sure your fitness instructor is trained and certified in prenatal and postpartum fitness, being a Mum isn’t the qualification you’re looking for!

This ensures they understand the physiological changes that happen during these phases and can provide exercises that are safe and effective. For example, as a MumSafe Trainer, we are specifically trained to provide expert guidance on pelvic floor health, core strengthening, and other essential areas for pregnant and postpartum women whilst specialising in women’s health.

What makes a MumSafe Trainer stand out

MumSafe Trainers are not just qualified, they are committed to ongoing education and excellence. They hold recognised certifications in pre and postnatal fitness and are registered with peak bodies. Each trainer has a referral partnership with a pelvic health physiotherapist, ensuring that your workouts are not only effective but also safe for your pelvic floor and they are committed to and undertake regular ongoing education. This commitment to quality and safety sets MumSafe Trainers apart.

“Movement isn’t just a workout. It’s how I take care of myself so I can be there for my family, my career, and my life.” Lisa Price - Body Reset Fitness

Group setting but tailored programming

Look for a class that is designed with your specific needs in mind. Prenatal and postpartum fitness classes should not be generic; they should be tailored to address the unique physical and emotional aspects of pregnancy and recovery. Alternate exercises for all major contraindications a client may have. MumSafe Trainers focus on ensuring that each exercise is safe for all stages, with modifications to meet your body’s changing needs. They take into consideration how the client shows up eg. low energy, no sleep, fussy baby, work stress, or during her menstrual cycle. Classes should be designed to accommodate your baby, such as "mums and bubs" sessions, allowing you to bond while you work out.

Community and support

Fitness isn’t just about physical strength—it’s about emotional support too. Joining a class where you feel supported by others who are going through similar experiences can be incredibly motivating. Do they know your name, kids, partner, your job and are checking in with you throughout your time. Choose a class that fosters connection and community.

As one of our members put it, “I joined your classes to take care of my body, but what I found was a whole community of women who truly understand what it’s like to be a mum.”

Focus on women's health

Trainers who emphasise safe and effective exercises, especially those that recommend you visit a women's or pelvic health physiotherapists. This ensures that the classes prioritise your recovery and long-term health, focusing on rebuilding core strength and overall fitness.

Benefits of attending our classes

Engaging in postnatal exercise offers numerous benefits. It aids in regaining core strength, improving mood, and enhancing overall fitness. These classes also provide a community of like-minded mothers, offering social support and motivation. Regular exercise can help alleviate postpartum depression and anxiety, making it a vital component of your recovery journey.

Long-Term Commitment

Movement should be part of your entire journey—both during pregnancy and after childbirth. Look for a fitness provider that offers a range of programs that evolve with your needs. At Body Reset Fitness, we offer everything from small group sessions to personal training, mum-and-bubs classes, online programs and fitness programs for women over 60. Our goal is to support you throughout your entire life’s journey, ensuring that you can always find a class that fits your current stage.

Body Reset Fitness located in Winston Hills, NSW, Australia

At Body Reset Fitness, our mission goes beyond just fitness—we aim to create a supportive community where women can connect, learn, and grow together. We focus on movement, education, and support, ensuring that every class provides you with the tools and knowledge to care for your body at every stage of life. Whether you’re attending a prenatal class, a postpartum session, or participating in sessions to prepare for retirement, we believe that movement is a lifelong journey.

Our offerings are designed to fit the needs of women locally in the Hills District and Parramatta districts of Sydney. From mums and bubs classes to larger group sessions and corporate seminars, we’re committed to making movement accessible, empowering, and transformative for women of all ages.

Holistic fitness

Body Reset Fitness is more than just breaking a sweat. It’s about empowering women to reclaim their strength, feel supported, and connect with others. We aim to guide women through every phase of their journey.

Fitness is not a one-size-fits-all approach. It’s about meeting women where they are and helping them grow from there. This philosophy extends into our community events, corporate seminars, and workshops that are designed to spread the message of movement as a vital tool for overall health and well-being.

“Body Reset Fitness has completely transformed my approach to fitness. It’s not just about exercise, it’s about supporting my body through pregnancy and beyond. I feel stronger, more connected, and more confident as a mother. The expertise and care in each class have helped me stay active and empowered, no matter what stage I’m at.” – Sarah, Client

How your local MumSafe Trainer can help you

MumSafe connects you with certified professionals who specialise in pre and postnatal fitness. Our network ensures you have access to trainers who are not only qualified but also empathetic to the challenges of motherhood. By choosing a MumSafe trainer, you can be confident that your health and fitness are in expert hands. Our trainers are equipped to guide you through safe and effective workouts, ensuring a positive postnatal fitness experience.

Take the first step today

Ready to embark on your fitness journey?

You can book your call/initial discovery or trial here: www.bodyresetfitness.com.au/links

If you aren’t local to the Hills District, Sydney NSW you can find my fellow MumSafe Trainers and classes nearest to you here: MumSafe

Join our community of empowered mothers and women who are taking control of their health and well-being.

Don’t wait—your journey to a healthier, happier you starts now!