Did You Know Strength Training Can Support a Safer Pregnancy and a Faster Postpartum Recovery?
You Just Need the Right Plan for Your Stage of Motherhood.
💡If a calendar appears on the next page, it means a rare spot has opened for a 1-on-1 Strength Assessment. Be quick to book in, they usually go within hours.
This Free Daily Course Shows You How to Strength Train Safely, Even If:
✅ You’re planning pregnancy, currently pregnant, or postpartum and want to feel strong, capable, and confident in your body again.
✅ You want to lower the risk of gestational diabetes, preeclampsia, and complications and support a smooth delivery and recovery.
✅ You’re preparing for the next phase from breastfeeding and broken sleep to chasing toddlers as they crawl, walk, run, and climb.
These emails are designed to help you feel physically ready, emotionally empowered, and supported without overdoing it.
Step-by-step, you’ll lift safely, build strength, and protect your energy with expert strategies tailored to this season of life.
Here's What You'll Learn
How to use strength training to support a smoother pregnancy, reduce the risk of gestational diabetes and preeclampsia, and build resilience for birth, recovery, and beyond without burning out.
The safest way to train for pelvic stability, core strength, and joint integrity through all stages whether you’re planning, currently pregnant, or newly postpartum.
Why building strength now sets you up for breastfeeding, broken sleep, and keeping up with a growing baby so you feel strong, useful, and ready for whatever’s next.
Everything is backed by science, and proven in practice through thousands of women just like you at The Evolved All Female Gym.
Real Women. Real Results.
Here’s what happens when women stop guessing and start training with structure.
Karyn, 2 Kids, Teacher
“I was in chronic pain, falling asleep by 4pm, and trying everything to lose weight. The Evolved taught me how to train smart and build real habits for me and my family. Now I’m 12kg down, pain-free, and playing with my kids. Karyn didn’t crash, she evolved.”
Kerrie, 3 Kids, Biz Owner
“My first baby came early and I had gestational diabetes twice. At 20 weeks pregnant, I couldn’t sleep knowing I wasn’t healthy for my baby. The Evolved guided me safely through pregnancy, helped me lose 10kg, and changed everything. Kerrie didn’t fear, she evolved.”
Kylie, 4 Kids, Paramedic
“As a paramedic and mum of 4, I felt constantly bloated and off. Night shifts, stress, and no strength training wrecked my hormones. The Evolved simplified everything, smart food prep, consistent lifting, and habits that actually worked. Kylie didn’t burn out, she evolved.”
Peta Came for Strength Training and Stayed for The Women
“I came for strength training, but I stayed for the people. The Evolved gave me routine, confidence, and a quiet kind of strength. There’s no ego, just progress at your own pace, surrounded by good women. Peta didn’t force it — she evolved.”
FREQUENTLY ASKED QUESTIONS
What happens on the first visit?
You’ll meet your female Evolved trainer for a gentle Strength Assessment. She’ll identify your starting point and create a tailored path that fits your goals, lifestyle, time, and budget, no pressure, no judgement, just smart support.
Will this help with pelvic floor or ab separation?
Yes. We assess pelvic floor symptoms, screen for diastasis, and tailor your plan to rebuild core and pelvic stability all while avoiding the moves that can make things worse.
Are their any joining fees?
Nope, no joining fees, hidden costs, or surprises. You only pay for your training, nothing else.
Can I train if I have gestational diabetes or other complications?
In most cases, yes with modifications. Our coaches are experienced with high-risk pregnancies and will liaise with your health team if needed to keep you safe.
I’m already training elsewhere. What makes this different?
Most gyms give you a workout. We give you a road map backed by science, habit systems, hormonal awareness, and a coaching team that truly understands the female body. It’s not just what you do, it’s how and why you do it.
How soon can I start after giving birth?
While general guidelines suggest waiting 6–12 weeks before resuming intense exercise, we believe in rebuilding strength gently as soon as you feel ready. Depending on your birth type and any complications, we’ll help you return to movement safely, with quality, care, and confidence.
Are there any lock in contracts?
No lock-ins here, just a 30-day cancellation notice across all services. This helps us plan your journey properly and gives you space to push through the “bad mojo” days without quitting your goals too soon.
Can I do this while breastfeeding?
Definitely. We focus on strength and recovery without adding stress to your system. Many women find it helps them feel more energised and supported during this phase.
Is it too late to start strength training if I'm already pregnant?
Absolutely not. If you're early in your pregnancy or planning to conceive soon, strength training can help support hormone balance, reduce pregnancy complications, and make your journey smoother. If you're in your second or third trimester we can adapt good quality movement to your needs.
I haven’t exercised in a while… is this too advanced for me?
Not at all. You’ll start with a Strength Assessment where we meet you exactly where you’re at. Our beginner-friendly on-boarding process focuses on movement confidence, not performance. You’ll feel safe, seen, and supported from Day 1.
I’ve had injuries or chronic pain… can I still join?
Yes, and in fact, that’s one of the most common reasons women come to us. We’re experts in form correction, injury prevention, and training around limitations. Our coaches work closely with physios and health professionals to design safe, effective programs. If you already have an allied health team we can work in with them too.
Isn’t rest more important than exercise during this phase?
Both matter. Rest is critical, but the right kind of movement can improve sleep, mood, hormone balance, and recovery. We’ll help you find the sweet spot, so you feel supported not burnt out.
