Postpartum to Glow-Up: SAHM Workout Schedule and Tips
I started working out when I was three months postpartum, and it drastically improved my quality of life. It can feel impossible to balance the daily tasks of mom life and pursue fitness goals after baby, especially as first-time moms adjusting to life with a tiny human. But I promise you that starting a regular fitness routine and improving your nutrition will give you another sense of purpose, a new hobby, and a way for you to forge some quality time just for you in the craziness of postpartum.
I should know! As a FTM, I lost 10 pounds in 5 months by walking and focusing on protein-rich meals. At 5’1, 10 pounds is a big deal, and it’s had a drastic impact on my confidence. My workouts, walks, and healthy meals helped me implement a semblance of a daily schedule and a routine as a stay-at-home mom who didn’t know what she was doing.
Keep reading for a sample SAHM workout schedule, exercise routine, and my top tips for squeezing in physical activity when you are a busy mama taking care of a baby full time.
Why a Workout Schedule is Essential for Stay-at-Home Moms
Being a parent means nothing is ever constant. Bedtime schedules, naptime, tantrums, and bad days can throw off your daily routine. Having a consistent workout routine gives you a sense of control in at least one area of your life. You’ll notice an improvement in your mental health, confidence, and energy levels. Plus, adding exercises like strength training into your routine will give you better strength for everyday demands like lifting your baby, car seat, etc.
Don’t let other moms tell you that you’ll never look the same postpartum. I feel great in my new body and am in the best shape I’ve been in for years—even before having a baby!
Types of Workouts to Include in Your SAHM Glow Up Fitness Plan
- Strength training:
- I use 10–15 lb dumbbells when I can’t make it to the gym. They’re still a good workout, and they keep things super simple if you are a strength-training newbie. Building muscle is amazing because not only do you get stronger (hello, 20 lb baby!), but you also burn more calories without doing anything.
- Walking:
- I lost 10 pounds by walking 10k steps daily for the majority of the week. Hit that goal as the baseline of your routine. Walking is a low-impact, low-cortisol workout that is still considered cardio.
- Pilates:
- Recently, I started working out on the YouTube channel Move with Nicole. When in doubt, play a 20-30 minute pilates video as your baby plays or naps for a quick workout. Pilates is another low-impact, low-cortisol workout with bodyweight exercises that are amazing for postpartum moms.
At-Home SAHM Workout Schedule
For an at-home busy mom workout schedule, you’ll need a plan A, plan B, and a plan C workout session. Every given day is a challenge and will not be the same as yesterday. Babies are constantly changing; one day, they’ll be fine in a 1-hour walk in the stroller; the next, they’ll be throwing a fit when you try the same thing. One day, they will peacefully have independent play time as you do a YouTube body weight workout; the next, they will cling to you and cry.
For example, every day, I try to get 10,000 steps, and 3 times a week, strength train, or do Pilates on YouTube. The tips below are the different ways I achieve home workouts, depending if my baby missed a nap, is cranky, or is unexpectedly taking a nap. Or, if the day is perfect and my baby has been following a great sleeping schedule.
Tips for Fitting in an At-Home Workout
- Babywear on walks when your little one is extra cranky. This is also a fantastic weighted workout.
- Stroller walks: Make walks enjoyable for both of you by planning ahead.
- Feed your baby before the walk.
- Bring a baby carrier as a backup.
- Time the walk during nap time if possible.
- Pack teething snacks and toys if they’re awake.
- Pilates on YouTube during the first-morning nap. You’ll get your workout over with, and the first nap of the day is about the same length as a Pilates workout (30 minutes). Move With Nicole on YouTube offers fantastic bodyweight workouts perfect for this window.
- Get a pair of 10-15 lb dumbells second-hand. Someone was getting rid of their old dumbells in my apartment building, and I snagged them! I just do a half-hour strength training workout in my living room when my baby is awake. I put on some music and sing to her sometimes as I work out, and she loves it!
- Bring your baby to your apartment gym. If your apartment building allows, bring your infant to the gym with you! I used to put my baby in her car seat and place her beside me as I worked out. Unfortunately, when she started crawling, she started to HATE staying in her car seat for more than 10 minutes, so I stopped going to the gym with her. But months 3-7 are a really good time for this.
- Walk around in your home or apartment. Desperate times call for desperate measures. There have been so many times when I had to resort to walking around my tiny apartment to get my 10k steps. Put on a good TV show or just watch TikToks while you walk. If you have a treadmill, that’s even better!
Gym SAHM Workout Schedule
If you can afford the luxury of going to the gym by yourself, that is amazing. Waking up before your kids at a specific time every day will change your life. I always feel like my day revolves around when I can fit in effective workouts amid a busy schedule and crazy weather. Being a member of a gym with a daycare also means you have the option of going later if you don’t wake up before your baby and husband.
Tips for a Gym or Solo SAHM Workout Schedule
- Go before your baby and husband wake up for the day. If your baby normally gets up at 7, wake up at 5:30 and head out. You want to have enough time to relax and enjoy your workout, not worrying about if you’ll be back in time before your infant wakes up.
- Have dinner prepped early when your husband comes home. If you aren’t a morning person, have dinner already prepared for the entire family so you can go out and go on a walk for an hour or go to the gym.
- Head out after bedtime. If your baby goes to sleep at 7 or 8, it’s not too late to get a 30-minute to an-hour workout at the gym or even a walk around the neighborhood at the end of the day.
Sample SAHM Workout Schedules for Morning, Afternoon & Evening
- At-Home Workout Schedule
Goal: 30–60 minutes of exercise with your baby nearby or during their nap.
Morning Options:
- 6:15 AM – 7:00AM: Pilates session with stretching after before baby wakes.
- 9:00 AM – 10:00 AM: 3-4 mile long walk outside in the stroller or baby carrier after breakfast.
Afternoon Options:
- 12:30 PM – 1:30 PM: Strength training with 10–15 lb dumbbells in your living room. Set up a safe play area for your baby or settle them for a nap.
- 3 PM – 4 PM: 3-4 mile walk outside in the stroller or baby carrier after baby wakes up from afternoon nap.
Evening Options:
- 7:30 PM – 8 PM: Baby goes to bed; at home Pilates workout with stretching after.
- 8:00 PM – 9 PM: Living room dumbell workout after cleaning up dinner.
- Solo Gym Session or Walk
Goal: 30–60 minutes of uninterrupted exercise.
Morning Options:
- 6 AM – 7 AM: Arrive at the gym for an hour of strength training. Stretch at home after.
- 6:30 AM – 7:30 AM: Leave the house for a 10k walk outside or on the treadmill.
Afternoon Options:
- 12:00 PM – 1:30 PM: Go to the gym and leave the baby at gym daycare center.
- 45 minutes of strength training
- 15 minutes of cardio
- 15 minutes stretching
- 3 PM – 3:45 PM: Arrive at the gym after baby wakes from nap and take a 30-minute Pilates class. Don’t forget to stretch after!
Evening Options:
- 7:00 PM – 8:00 PM: Husband or partner puts baby to sleep while you head out for a 3-4 mile walk around the neighborhood.
- 8 PM – 9:15 PM: Strength train at the gym after baby goes down to sleep.
Key Notes
- The at-home stay-at-home mom schedule is ideal for days when you’re with your baby full-time.
- The solo gym or walk schedule works well if you have support for childcare (gym daycare, grandma, spouse).
- Be flexible—if one-time slot doesn’t work, adjust to another!
Tips for Staying Motivated as Busy Moms
- Focus on how good you will look and how confident you will feel. Losing weight transformed my confidence postpartum. After spending almost a year pregnant, I was finally excited to start shopping and feel like myself again. Not only looking different but knowing that you accomplished something difficult will make you feel on top of the world.
- Ignore the moms saying you don’t need to work on your body postpartum. People around you will tell you that you look fine you don’t need to lose weight or get in shape postpartum. That you just had a baby, and you don’t need to try so hard, eat healthy, and go to the gym. Personally, this advice was terrible for me as a first-time mom. I understand where they were coming from, as they were being supportive. But now I know the best thing you can do for yourself postpartum is to build back your confidence. And this includes eating well and exercising.
- Make fitness easy. Invest in at-home equipment like dumbbells to eliminate excuses. When I was losing weight postpartum, I didn’t have a car, and some days, my husband worked 15-hour days. I could have chosen to make that an excuse as to why I didn’t go to the gym. But instead, I walked around our apartment building, used our apartment gym, and worked out in the living room. Stop making excuses!
Eat More Protein for Fast Results
Eat at least 100 grams or more of protein per day to see faster progress and muscle growth. I’m amazed at how when I eat sufficient protein, I have no desire to snack, and I feel so much more energetic and satisfied throughout the day.
Tips for fitting in lots of protein in your day:
- Greek yogurt and chicken. These two foods are my go-to for easy, fast, protein-packed meals. I love the Oikos Pro Greek yogurt with 25 grams of protein per serving. For even more convenience, buy the small yogurt snack cups in bulk.
- Aim for 30 grams of protein per meal. Especially first thing in the morning for breakfast, it’s an excellent way to boost your protein intake.
- Invest in a good-tasting protein powder. If it’s the end of the day and you haven’t reached your protein goal, mix a scoop or two of protein powder with milk or plant-based milk for a high-protein snack. You can incorporate protein powder into almost anything, from oatmeal to smoothies to yogurt. Just make sure it tastes good– I’ve made the mistake of getting a nasty protein powder that’s been hanging out in my pantry for ages.
- Have 2-3 go-to meals that are high in protein. As busy stay-at-home moms, we have no more space in our brains to do any extra thinking. Having a few easy, high-protein meals that you don’t have to calculate makes life so much easier. For example, I know 3 pieces of turkey bacon and 2 eggs are one of my go-to breakfasts with more than 30 grams of protein. The same goes for half a pack of chicken and a heaping cup of Greek yogurt.
- Stock up on high-protein snacks. I love getting the cheese, fruit, and nut packs at Costco that have 8 grams of protein per serving. You can also get protein bars, string cheese, and beef jerky.
Consistency is the secret to success, but that doesn’t mean being perfect 100% of the time. Mom life is unpredictable, and there will be days—or possibly even weeks—when fitness isn’t the priority. That’s okay! The important thing is to eventually get back on track.
I’ve had times when my workouts and protein goals went completely out the window because of holidays, visiting family, sleep deprivation, etc. There’s a season for everything, and it’s perfectly normal to have ups and downs in your routine. What is most important is staying committed to your goals the majority of the time and allowing room for a more balanced approach when life happens.
Being consistent doesn’t mean being perfect—it means showing up for yourself when you can and not giving up when you can’t. I’ve learned that adding in small habits (walks with my daughter) and eliminating others (goodbye late-night ice cream) will transform your fitness journey. You’ve got this!
