Strength training for mothers
Coach-led, evidence-based lifting that keeps you strong through pregnancy, rebuilds your core and pelvic floor after birth, and carries you through every season of motherhood. Small groups, 1:1 coaching, and babies are welcome.
Motherhood does not reduce your strength. It reveals it. We help women build lasting, functional strength, from the first trimester to the teenage years.
Where are you right now?
I'm pregnant
Stay strong, ease aches and prepare for labor and recovery with training adapted trimester by trimester.
1:1 prenatal training
I just had a baby
Reconnect breath, core and pelvic floor after a vaginal birth or C-section, then progress to full-body strength with your baby in tow.
ReBuild to Strength
I'm ready to lift
From 6 months postpartum to moms of teenagers, first-time lifters to athletes. Barbells, community, confidence.
MOMS Strength ClubThree ways to train with Asia
Every client starts with a free assessment. If you've never touched a barbell, that's the normal starting point, not the exception.
ReBuild to Strength
A 4-week semi-private series to reconnect with your body after birth. Breath, core and pelvic floor come first, then full-body strength.
- ScheduleMon & Wed · 10:00am or 11:15am
- Group8–10 moms
- BirthVaginal or C-section
- BabiesWelcome
MOMS Strength Club
Coach-led barbell and strength & conditioning for women's bodies, from new moms to moms of teens, in a no-intimidation space.
- FormatSemi-private group
- ScheduleMon & Wed 5:00pm · Sat 9:00am
- LevelBeginner to athlete
- Starts withFree assessment
1:1 Private Training
Programming built around your history, your body and your goals, including diastasis recti and pelvic-floor-aware progressions.
- FormatOne-on-one
- Hours7am–5pm, based on Asia's availability
- Starts withFree assessment
Asia Rideout
Born and raised in Hawaii, now a mom of two in Alexandria. I coach women through every season of motherhood, and I build strength from the inside out.
That means starting with the foundations most programs skip: breath mechanics, pelvic floor function, deep core connection and safe progressions for diastasis recti. As a doula and student midwife, I understand the body through pregnancy and birth, not only inside the gym.
- Certified Personal Trainer
- Pregnancy & Postpartum Athleticism Coach
- Birth doula
- Student midwife
- S&C coach, One Way Performance
- Mom of two
In their words
"At almost 40 years old and pregnant with my fourth baby, I am stronger than I've ever been."
"She was great at ensuring I reconnected to my core and pelvic floor appropriately before progressing."
"If a baby got fussy, she would often step in to hold or comfort them so mom could finish her workout."
"Ms. Asia has been very knowledgeable about my condition by modifying my exercise drills and closely monitoring me."
"My confidence and my lifts are better than pre-baby."
"I learned more about form and technique than I have in any other workout class."
What the research says
Leading medical organizations recommend regular physical activity, including muscle strengthening, during and after uncomplicated pregnancies.
MotherMade Strong provides fitness coaching, not medical care. Please check with your OB, midwife or pelvic-floor physical therapist before starting or returning to exercise.
- Exercise is recommended in pregnancyACOG advises that women with uncomplicated pregnancies be encouraged to do aerobic and strength-conditioning exercise before, during and after pregnancy.ACOG Committee Opinion 804
- 150 minutes a weekHealthy pregnant and postpartum women are advised to get at least 150 minutes of moderate-intensity activity per week.CDC
- Resistance training adds benefitThe 2019 Canadian guideline recommends combining aerobic and resistance training, and links prenatal activity to lower risk of gestational diabetes, preeclampsia and depression.Mottola et al., Br J Sports Med
Frequently asked
Is strength training safe during pregnancy?
When can I start after giving birth?
Can I join after a C-section?
Can I bring my baby?
I've never lifted a barbell. Is this for me?
Where are classes held?
Train with us in Alexandria
- Studio
- One Way Performance
5400 Eisenhower Ave, Suite A
Alexandria, VA 22304 - Getting here
- Minutes from Van Dorn Street Metro (Blue Line) · Free parking · Separate building from One Way Martial Arts (5416 Eisenhower Ave)
- Text or call
- (808) 319-9905
- Asia808@mothermadestrong.com
- @mothermade_strong
- Directions & reviews
Ready to feel strong again?
Your first step is a free, no-pressure assessment. We'll talk about where you are and find the right program for you.
Book your free assessment