Written by

Gina Conley, MS

December 4, 2024

Workout with Baby: The Beautiful Chaos of Postpartum Fitness

Postnatal

As I stood in my gym, ready to tackle my 13-week postpartum workout with baby in tow, I had a plan. I’d set up my baby’s tummy time mat, prepped my equipment, and mentally mapped out my exercises. But if there’s one thing I’ve learned as a mom of four, it’s that even the best-laid plans don’t always go as intended.

Motherhood has a way of turning “perfect” into “perfectly imperfect,” and that includes workouts. This blog is a little peek into my real-life experience—balancing fitness with the needs of a newborn, managing interruptions, and finding grace in the chaos.

Programs that can help

App program · 16 weeks Postpartum Return to Fitness Sixteen weeks of rebuilding, four strength sessions a week, with a vaginal or cesarean recovery track and follow-along videos for the first six weeks. Learn more

Membership · ongoing Beyond Postpartum Strength Training An ongoing subscription with a new training cycle every 6 to 10 weeks — strength endurance, max strength, then power, with deload weeks and running add-ons. Learn more

App program · 64 days Postpartum Return to Running Sixty-four training days, four sessions a week, with plyometrics and running programming beginning at week seven — a structured way back to your first run. Learn more

Step 1: Setting Up for a Workout with Baby (Kind Of)

I started my workout by setting up a little area for Zoe, my 3-month-old. A soft tummy time mat, her favorite baby swing, and a few toys within reach. She seemed content as I began warming up, and I felt hopeful this would be one of those “smooth” workout days.

But as I’ve learned, babies are unpredictable. She lasted a good five minutes before letting me know she was done with tummy time. Enter Plan B: moving her to the swing and crossing my fingers for another solid chunk of peace.

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A post shared by Gina, MS, & Roxanne, RN, BSN (@mamastefit)

Having a Plan for Workouts

Having a plan for your workouts can make all the difference, especially when life with a baby is unpredictable. When you know exactly what exercises you’ll do and have a clear structure to follow, it’s easier to stay on track—even with interruptions. That’s why our postpartum fitness programs are designed with busy moms in mind. Each program includes follow-along workout videos that guide you step-by-step, so you don’t have to think about what comes next. Whether you have 15 minutes or a full hour, our programs offer shorter workout options to fit into your day, helping you move with intention and make the most of your time. With a plan in place, you can focus on what matters most: showing up for yourself. 💪👶

Navigating Interruptions with Grace

Midway through my squats, Zoe decided she wanted my attention. Not her mat, swing, or even her siblings nearby. Just me. So, I paused. I picked her up, held her close, and realized my workout wasn’t ruined—it was just changing course.

In that moment, I reminded myself: this phase is fleeting. The workouts I squeezed in before kids looked completely different, but they didn’t come with baby cuddles in between sets. I let myself breathe and leaned into the pause, knowing I could return to my workout when she was ready.

Turning Challenges Into Wins

Once Zoe settled, I got creative. She became my resistance weight during step-ups (she’s around 15 pounds, so it counts!). Later, when she fussed again, I wore her in a baby carrier for some gentle mobility work.

It wasn’t the seamless workout I imagined, but it was real. And real is what matters. I adjusted, pivoted, and kept moving—because that’s what moms do, right? Whether it’s making dinner, navigating toddler tantrums, or sneaking in self-care, we adapt.

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A post shared by Gina, MS, & Roxanne, RN, BSN (@mamastefit)

Lessons from the Gym (and Motherhood)

Safety First: Kids and gym equipment can be a tricky combo, but setting up a safe space is possible. I make sure weights are secured, heavy equipment is gated off, and Zoe is far from the lifting area. Safety straps on my power rack are a must, just in case.
Embrace the Interruptions: It’s easy to feel frustrated when workouts don’t go as planned. But these pauses are a reminder to slow down and savor this season of life.
Shorter is Still Stronger: Some days I complete a full 45-minute session, but other days, it’s 15 minutes of movement. And that’s okay. The goal isn’t perfection—it’s consistency.
Get Creative: Babies don’t come with a pause button, so I’ve learned to involve Zoe when needed. Whether she’s “helping” during my lateral band walks or sitting nearby as I explain exercises, she’s part of the process.

The Bigger Picture: Training for Motherhood

Why do I show up for these workouts, even when they’re chaotic? Because I’m not training for a competition—I’m training for motherhood. I want to keep up with my kids as they grow, lift them without pain, and stay active for years to come.

My workouts aren’t just about fitness; they’re about showing myself grace, prioritizing my health, and modeling resilience for my little ones.

The Takeaway

If you’re a mom trying to balance it all, I see you. The days are long, the demands are endless, and your needs often fall last. But carving out time—even imperfectly—for yourself is powerful.

Your workouts might not look picture-perfect (mine certainly don’t), but they’re a reminder that you matter too. So grab your mat, set up a safe space for your kids, and move—whether it’s five minutes or fifty. You’re worth it.

Ready to start your postpartum fitness journey? Explore our programs here, and don’t forget to comment on this blog to share your own experiences. Let’s support each other as we navigate this beautiful chaos called motherhood. 💕

Programs that can help

App program Train for a Marathon After Baby Progressive run workouts and strength training from 5K to the marathon finish — long runs, tempo work, easy miles, and a weekly pelvic stability session. Learn more

App program · 16 weeks After C-Section Recovery Workout Sixteen weeks of cesarean-specific rebuilding with scar mobilization included — developed with physical therapist and two-time c-section mom Casey. Learn more

Video course · 3+ hours C-Section Scar Mobilization Over three hours of video on scar mobilization technique and movement for recovery, plus a live webinar every other month you can attend or watch back. Learn more

Frequently Asked Questions

Is working out with a baby good?

Yes! A workout with baby nearby may not look picture-perfect, but carving out time for yourself, even imperfectly, is powerful. You're training for motherhood: keeping up with your kids as they grow, lifting them without pain, and staying active for years to come. It's also a chance to show yourself grace, prioritize your health, and model resilience for your little ones.

How to workout when you have a baby?

Start with a plan. When you know exactly which exercises you'll do, it's easier to stay on track even with interruptions. Set up a safe space for baby nearby, and know that shorter is still stronger: some days it's a full 45-minute session, other days it's 15 minutes of movement, and that's okay. The goal isn't perfection, it's consistency.

What to do with baby while working out?

Set up a little area close by with a soft tummy time mat, a baby swing, and a few toys within reach, and switch between them as baby's mood changes. When baby wants you, get creative: a 15-pound baby makes a great resistance weight for step-ups. You can also wear baby in a carrier for gentle mobility work.

Can I go to the gym with my baby?

You can, as long as you set up the space so everyone stays safe. Position baby away from racks and machines, keep dumbbells and kettlebells behind a baby gate, and use safety straps on a power rack in case you need to bail mid-lift. Always supervise baby gear like swings and keep the area free from hazards. Our guide to safety tips for exercising with kids walks through the full setup.