Motherhood is Not a Diagnosis: It’s a Journey You Can Strengthen For
Dr. Ally Loupe, PT, DPT
Let’s get one thing straight right off the bat—Motherhood isn’t a diagnosis. It's not a condition you're stuck with. It's a journey, a transformative experience that can actually become a lot more empowering when you take the right steps to strengthen both your body and your mind. Trust me, I get it. Between pregnancy, postpartum, and the relentless changes in our bodies as we age, it can sometimes feel like you're at the mercy of your body. But here's the good news: there is hope, and you can reclaim your strength. The best news: strength can make a profound impact as you enter perimenopause (aka: late 30s and into 40s) and beyond.
Motherhood is a wild ride, and while it’s not without its challenges, the right tools and mindset can turn that journey into one where you feel stronger, more capable, and like you can actually keep up with your kids without peeing a little, without nagging back pain, and without compromising your physical and mental health. Spoiler: Strength training is the secret sauce. So let’s dive into how it can help!
1. Motherhood is Not a Diagnosis: You Can Take Control
Let’s face it: pregnancy, postpartum recovery, and the changes your body goes through as you grow older can often feel like you're just going through a series of "now, deal with it” moments. Stretch marks, pelvic floor issues, and fluctuating hormones can leave you feeling like your body has turned into a science experiment gone wrong. But that’s not the whole story. You don’t just have to accept the limitations your body may be facing—there are ways to strengthen yourself back into a state of power and confidence.
The thing is, a lot of moms get caught in the “just deal with it” mentality when it comes to physical discomfort or weakness after pregnancy, or as they approach perimenopause. But, guess what? There’s an entire world of possibilities for improving your pelvic health, mental health, and overall well-being. And the best part? You don’t have to do it alone. Strength training can help you restore balance and build your physical foundation for the long haul, so you can truly thrive as a mom.
2. The Benefits of Strength Training in Motherhood
You’ve heard it before, but I’ll say it again: Strength training isn’t just about looking good in a bikini or lifting weights at the gym (though, if that’s your jam, you do you!). It’s about building functional strength that helps you navigate motherhood with more ease and less frustration. Here are some of the top benefits that come with taking up strength training as a mom:
a. Better Function—Pelvic Health, Mental Health, and More
If you’ve ever struggled with pelvic floor issues (hello, sneezing without peeing your pants), you know that postpartum recovery can be a real doozy. But regular strength training, done with the right exercises, can help you restore your pelvic health. It’s about more than just “getting your body back” after pregnancy—when you add load to functional movements- like many of the exercises we use in pelvic floor therapy- your core and pelvic floor learn to become responsive to the demands of motherhood. This responsiveness can help you regain control of your body’s bladder/bowel functions, sexual function as well as things like lifting, bending, and even walking without discomfort or symptoms.
And don't forget mental health! Strength training has been shown to reduce anxiety and boost mood. There’s something about lifting weights that feels empowering (and yes, a little bit badass). Those endorphins from a good workout? They can go a long way in keeping you mentally sharp and focused in the chaos of motherhood.
b. Keep Up with Your Kids—Don’t Be Limited by Your Strength (or Symptoms!)
As a mom, you’re often the one running after your little ones at the park, chasing down that rogue grocery cart at Target, or lugging heavy bags of groceries (don’t you love how kids can never carry their own stuff?). Strength training gives you the physical stamina and endurance to stay on top of these daily demands. No more feeling like you're winded after a quick sprint to catch up with your toddler. You’ll have the energy and muscle power to keep up, day in and day out.
c. Strength Training and Estrogen: Perimenopause, Here You Come
Ah, perimenopause—the phase no one warns you about until it hits like a ton of bricks. But here’s the silver lining: strength training can be a total game-changer when it comes to perimenopause and managing its effects on your body. Research shows that regular strength training helps maintain estrogen levels, and we all know how important estrogen is for bone density, heart health, and, well, your sanity. Keeping your muscles strong helps counterbalance the natural muscle loss that can happen during this phase, which means you can stay more active, pain-free, and confident as you move through these changes.
3. What Does the Journey of Strengthening for Motherhood Look Like?
Let’s be honest: the journey through motherhood isn’t a straight line. It’s messy. It’s beautiful. It’s full of diapers, tears (yours and theirs), and more physical changes than anyone warned you about. But here’s the truth: you’re not stuck with the symptoms—you're just missing the right kind of support.
Strengthening for motherhood isn’t about bouncing back. It’s about moving forward with strength, confidence, and a body that works for you, not against you. At Genesis PT & Wellness, we help you do just that—whether you’re pregnant, postpartum, navigating pregnancy loss, trying to conceive, or smack in the middle of hormonal chaos.
Here’s what that journey can look like—with the right guidance.
a. Start with Root-Cause Pelvic Floor Therapy (Spoiler—No Kegels Required)
If you’re leaking, dealing with heaviness "down there," or just don’t feel right in your core or hips, that’s not something to ignore—it’s your body asking for help. Our no-Kegels, whole-body pelvic floor therapy digs deeper than symptoms. We don’t just isolate your pelvic floor—we look at how you move, breathe, and hold tension. Because let’s face it: motherhood is a full-body sport, and you deserve support that treats you like a whole human.
b. Move Through Motherhood—At Every Stage
Pregnant and unsure how to move safely? Newly postpartum and don’t recognize your body? Processing a loss and feeling disconnected? Our Move Through Motherhood program is built for all of it, from the first trimester through the fourth. This comprehensive, therapist-designed program to walk beside you in every season. Whether you're pregnant, postpartum, or navigating loss, this is your one-stop shop for evidence-based movement, pelvic health education, mindset support, and access to compassionate experts who get it.
c. Trying to Conceive or Drowning in Hormonal Chaos? We’ve Got You
Maybe you're trying to conceive and feeling betrayed by your body. Maybe your period ghosted you years ago and just showed up again with a vengeance. Or maybe you’re feeling all the unpredictable shifts of perimenopause (hello, mood swings, weight changes, and sleep drama). Our Hormone Coaching program is designed to get to the root of it all. We help you uncover what’s actually going on with your hormones, metabolism, and nervous system—so you can stop guessing and start healing with a plan that’s tailored to your body and goals.
d. Powerhouse Fitness: Your Strength Plan, Simplified
If you’re ready to feel strong again—but don’t want to wreck your core or guess your way through workouts—Powerhouse Fitness is your roadmap. This isn’t about pushing through pain or pretending you have hours to train. It’s about building strength that actually serves your life. You’ll learn how to move well, stay consistent, and get strong without flaring symptoms or burning out. Every workout starts with intentional prep, and the programming progresses in a way that supports your pelvic floor and your schedule. Whether you’re carrying toddlers, Target bags, a barbell, or the weight of your world—you deserve to feel capable, powerful, and like your body’s got your back. And the best part? You don’t have to do it alone. We’re in your corner the whole way.
Final Thoughts
Motherhood is hard. It’s overwhelming. It’s exhausting. But guess what? It doesn’t have to break you down. It can be the very thing that builds you up—physically, mentally, and emotionally. Having a responsive and functional pelvic floor and doing strength training is your tool, your weapon, your secret sauce in this wild journey. Strengthening for motherhood doesn’t mean forcing your body into a punishing routine. It means tuning in, getting the right support, and taking one step at a time toward feeling strong, capable, and at home in your skin. By committing to your health and well-being, you’ll not only feel stronger in your body but also more empowered in your role as a mother.
So, let’s reframe this thing. Motherhood isn’t a diagnosis you’re stuck with. It’s a journey—one that you can navigate with strength, humor, and a whole lot of sass. And if you need support- your pelvic floor besties at Genesis PT & Wellness are here to walk alongside you, helping you to thrive and cheer you on! You’ve got this, and we’ve got you!
