Stacey schaedler with kids

To me Strength Training as a Mom is a no brainer…but some moms still need some help in order to be convinced that making strength training a priority in their busy lives will benefit them. Momming is non stop. Whether you are carrying them, chasing after them or bending over constantly to pick up after them, you need to be able to perform basics movements with half way decent form ALL DAY LONG. Day in and day out.Until I became a mother myself I didn’t comprehend just how physically demanding motherhood was. Sure, I knew strength training would benefit me during labor but I didn’t actually know firsthand how much my years of strength training would serve me in this new chapter of life. Here are my Top 4 Reasons That Moms Should Strength Train.

Motherhood is physically demanding and you need all the help you can get.

Strength Training has direct carry over to your active life as a mom, unlike any other form of exercise.In this short video alone I carry, squat and hinge all within the same minute. Kid shit is heavy… a lot heavier than 5lbs. Both my kids together weigh around 50lbs. If I only ran, did barre, or spinning I wouldn’t have the confidence to carry out the simple daily tasks that motherhood requires of me.

Smart Strength Training keeps you pain free!

You don’t have time to throw out your back and be out of commission. Achy hips, sore knees, and crummy posture do not have to be synonymous with motherhood. Smart Strength training creates body awareness and teaches you how to properly engage your deep core muscles within the basic movements. Learning how to properly use your glutes and core when you hinge and squat instead of your low back is paramount. The more you practice strength training the more ingrained these patterns become. When you are lifting the laundry or taking the groceries out, you know how to breathe and brace optimally to keep your body feeling great. Without this foundation you could find yourself with aches and pains from daily life.
*** Just because you were really great at squatting and hingeing before becoming pregnant as well as throughout your pregnancy…doesn’t mean you are working with the same body as before. I think it is SO IMPORTANT to realize that our posture and alignment can change a ton in the postpartum period. I I highly recommend working with a trainer who specializes in pre +  postnatal exercise during this time period. Postpartum Corrective Exercise Specialist Certified Postnatal Fitness Specialists are the best certifications out there, these coaches are trusted resources in postnatal fitness training, core and pelvic floor safe exercise, diastasis recti support, and health for mamas!

Smart Strength Training is efficient.

Life is busy as it is, once you have kids, it’s even busier! I always enjoyed exercise but since becoming a mom of two, I have found that self care is even more important. I consider my workouts part of my weekly self care. Getting in thrice weekly strength training sessions gives you the energy you need to tackle the day ahead and boosts your mood naturally. Smart Strength training sessions leave you feeling balanced and strong, instead of exhausted. They can literally be done in 30 minutes.

The more muscle you have the more you can eat and still remain lean.

I hesitate to bring this up BUT, EVERYONE talks about “losing the baby weight”,or wanting to “be toned” but few people actually understand how to get the “toned look”. This is a NO BULLSHIT answer. The answer lies in  SMART STRENGTH TRAINING + NUTRITION. There is a misconception that ‘muscle weighs more than fat’. That’s SILLY! Remember the old question of what weighs more, a pound of feathers or a pound of bricks? EXACTLY! Instead, think of it like this…MUSCLE TAKES UP LESS SPACE THAN FAT! Hence why your clothes end up fitting better after you have spent some time zeroing in on your nutrition and put in some time lifting weights.
Strength training builds muscle. You need to eat protein in order to build muscle. The more muscle you have on your body the more your metabolism is revving.  Muscle burns more calories at rest than fat, so while you’re hovering over your kids crib trying to shush them to sleep… you’re still burning calories. Bottom line, you NEED MUSCLES and you need to eat at least 100 grams of PROTEIN for a consistent amount of time to attain the lean look you are after. The best way to create the toned physique you’re chasing, is to put on some muscle. With just three total body strength training sessions and some CONSISTENCY, you will be well on your way to the physique you’re after.
The results below are hard earned and sustained because of consistent strength training and Progress Not Perfection Nutrition Coaching, not some pill or hardcore exercise routine!

jacki transformation

If you are sick of “dieting” and meal plans and want to create a sustainable way to eat, my next online coaching group starts April 22nd!
To recap, here are my Top 4 Reasons that Moms Should Strength Train:

  1. Motherhood is physically demanding and you need all the help you can get.
  2. Smart Strength Training keeps you pain free!
  3. Smart Strength Training is efficient and you are BUSY!
  4. The More Muscle You Have, The More You Can Eat And Still Remain Lean.

If you are looking for some guidance when it comes to strength training during pregnancy or looking to return to strength training safely after giving birth, shoot me an email at so we can chat!