Prenatal & Postpartum Strength Training FAQ

Straight answers to the questions moms ask most about training with MotherMade Strong and coach Asia Rideout at One Way Performance in Alexandria, VA.

Is strength training safe during pregnancy?

For most healthy, uncomplicated pregnancies, yes. The American College of Obstetricians and Gynecologists (ACOG) encourages aerobic and strength-conditioning exercise before, during and after pregnancy. At MotherMade Strong, training is adapted trimester by trimester, and we ask you to confirm with your OB or midwife that you have no contraindications before starting.

When can I start exercising after giving birth?

Once your provider says it is medically safe, and gradually. ACOG and the CDC both encourage a gradual return to activity after birth. Our ReBuild to Strength series is designed for early postpartum: it starts with breathing, core and pelvic-floor connection, then progresses to full-body strength.

Can I join after a C-section?

Yes. ReBuild to Strength is designed for moms after both vaginal and cesarean births. Movements are modified to respect incision healing, and we recommend getting clearance from your provider first.

Can I bring my baby to class?

Yes. Babies are welcome in postpartum sessions, so you don't have to choose between time with your baby and time to train.

I've never lifted weights. Is this for me?

Yes. If you have never touched a barbell, that is the normal starting point. Classes are semi-private and every lift is scaled and coached, from complete beginners to experienced athletes.

Do you help with diastasis recti and pelvic floor recovery?

Yes. Coaching starts with the foundations most programs skip: breath mechanics, pelvic floor function, deep core connection and safe progressions for diastasis recti recovery. If you have leaking, pelvic pressure or heaviness, or significant abdominal separation, we will also encourage you to see a pelvic floor physical therapist and are happy to work alongside them.

How big are the classes?

Small by design. ReBuild to Strength is limited to 8–10 moms per group so everyone gets individual coaching.

What programs do you offer?

• ReBuild to Strength: a 4-week semi-private early-postpartum series, Mondays and Wednesdays at 10:00am or 11:15am.
• MOMS Strength Club: semi-private strength and conditioning for women from 6 months postpartum to moms of teenagers, Mondays and Wednesdays at 5:00pm and Saturdays at 9:00am.
• 1:1 Private Training: individually designed training during pregnancy, postpartum and beyond, with sessions from 7am to 5pm based on Asia's availability.

See all details on the Programs page.

What is the class schedule?

• Monday: ReBuild to Strength at 10:00am and 11:15am; MOMS Strength Club at 5:00pm
• Wednesday: ReBuild to Strength at 10:00am and 11:15am; MOMS Strength Club at 5:00pm
• Saturday: MOMS Strength Club at 9:00am
• 1:1 Private Training: 7am to 5pm, based on Asia's availability

See the interactive weekly schedule.

Where are classes held?

At One Way Performance, 5400 Eisenhower Ave, Suite A, Alexandria, VA 22304. It is a dedicated strength-training building, separate from One Way Martial Arts (5416 Eisenhower Ave), minutes from the Van Dorn Street Metro on the Blue Line, with free parking. We serve moms across Alexandria, Northern Virginia and the greater Washington, DC area.

Who is the coach?

Asia Rideout, founder of MotherMade Strong and pregnancy, postpartum and women's strength coach at One Way Performance. Asia is a Certified Personal Trainer, a Pregnancy & Postpartum Athleticism Coach, a birth doula, a student midwife and a mom of two.

How do I get started?

Book a free assessment. We will talk about your pregnancy or birth history, how you feel now and your goals, then recommend the right program. Contact us, text or call (808) 319-9905, or email Asia808@mothermadestrong.com.

MotherMade Strong provides fitness coaching, not medical care. Please consult your OB, midwife or pelvic-floor physical therapist before starting or returning to exercise. Last updated September 2026.