Strength training guidance for every stage of pregnancy and postpartum.
Evidence-based training for women who want to stay strong, capable, and confident through motherhood.
why did i create this program?
For over a decade, i have coached women through their journey in the world of strength training and powerlifting. as a long-time strength coach, i have had the privilege of helping hundreds of women build confidence, improve their overall health, and achieve goals they once thought were out of reach.
Throughout my coaching career, I’ve also worked with many female powerlifters and strength athletes as they navigated pregnancy, postpartum recovery, and the transition into motherhood. repeatedly, the same challenges were clear: uncertainty around what was safe, conflicting advice online and on social media, and a lack of clear guidance on how to adapt strength training while still feeling strong and capable.
In my own pregnancy journey, I was hopeful to find that evidence-based guidance would be straightforward. Instead, I found myself frustrated.
Many resources were either overly restrictive and fear-based, or they encouraged women to simply continue training “what they were doing” without acknowledging the real physical and emotional changes that occur throughout pregnancy and postpartum. very, very few programs bridged the gap between performance, motherhood, and longterm, sustainable health.
What i wanted, and did not find, was a coach that understood the FULL journey.
Someone who understood training before pregnancy.
someone who understood how to adapt training during pregnancy.
And someone who understood how to rebuild confidence and strength after birth.
This program was created to be that bridge.
Built from my 10+ years of hands on experience as a strength coach, informed by my Girls Gone Strong Pre and Postnatal Coaching Certification and shaped by years of working with female athletes, this system is designed to help women continue moving with confidence throughout every stage of motherhood.
The goal is not perfection - my goal is to help you stay strong, adaptable, and connected to your body throughout the changes of pregnancy and beyond.
Pregnancy is not the end of your athletic identity - it’s the beginning of a new chapter.
Who is this program for?
This program was created for women who want to stay strong, active, and confident throughout pregnancy and postpartum.
Whether you’re a strength athlete, recreational lifter, or someone who values movement - you will learn how to adapt your training while building a strong foundation for recovery and motherhood.
✅ Strength athletes & Lifters
You want to continue training safely and confidently throughout pregnancy.
✅ Postpartum Moms
You want a structured plan to rebuild strength and to return to exercise with confidence.
✅ First-Time Moms
You want clear guidance instead of conflicting advice from social media.
✅ Core & Pelvic Floor Education
You want to better understand pressure management, breathing, and recovery.
What’s Included?
➡️ 6 Prenatal Training Blocks throughout your first, second, and third trimesters
➡️ postpartum recovery movement sessions following birth
➡️ 2 full training blocks for returning to strength postpartum
➡️ educational guidebook
➡️ exercise video library
➡️ Lifetime Access
Prenatal Strength training
Structured 6-week training blocks designed to support you through every trimester of pregnancy.
inside the program you' will learn how to continue strength training with confidence while adapting your workouts to support your changing body, energy levels, and recovery needs.
Includes:
First trimester training (two 6-week blocks)
Second trimester training (two 6-week blocks)
Thrd trimester training (two 6-week blocks)
exercise modifications and substitutions
strength-focused & evidence-based programming
core and breathing integration
Postpartum Recovery & return to Strength
This phase of the program was designed to help you reconnect with your body, restore confidence in movement, and gradually rebuild strength through progressions.
Includes:
Weeks 0-3 and weeks 4-6 movement sessions to promote recovery post birth
breathing and core reconnection
walking and mobility guidance
progressive loading and exercise reintroduction
returning to strength programming (two 6-week blocks)
Educational Guidebook
More than just a workout program, this system was built to help you better understand "the why” behind what you’re doing, and better understand your body throughout pregnancy and postpartum.
the educational guidebook combines evidence-based information with practical coaching strategies to help you train with confidence through every stage of motherhood.
includes:
The connection breath
core and pelvic floor foundations
pregnancy nutrition
pressure management in lifting
exercise modification
mindset and identity shifts
recovery expectations
support in navigating change as both and athlete and a mother
Designed for Women who want to stay strong through motherhood.
The Built By Kilos Approach
Evidence-Based
Every recommendation and training progression is rooted in current science-backed evidence.
Strength Focused
Pregnancy doesn’t mean giving up your identity as an athlete. This program helps you continue training with confidence, while adapting to the changing demands of pregnancy and postpartum recovery.
Adaptable & scaleable
Every woman is different; and so is every pregnancy. You will learn how to modify exercises, better manage symptoms, and feel empowered to make informed decisions based on your body’s feedback.
long Term intention
The goal isn’t to “just get through pregnancy”, it’s building a foundation for a healthy recovery, a stronger postpartum experience, while nourishing lifelong movement.
I believe that pregnancy should not be approached with fear.
While your body is continuously changing, movement remains one of the most powerful tools available to support both your physical and mental wellbeing. This program was designed to help support you navigate those changes with confidence, understand when adaptation is needed. and continuing to build strength through every season of motherhood.
what women are saying:
“Her knowledge of the body and the parts that make us move is immeasurable…”
"Steph is a motivator, cheerleader and consistent navigator through the process of getting stronger and healthier. Her knowledge of the body and the parts that make us move is immeasurable. She always has a smile on her face and reminds me how important it is to keep our bodies strong as we age. I am now much more enthusiastic about my exercise regime thanks to Steph."
“strength training has become a regular part of my life, for the first time IN my life. “
“I cannot say enough great things about working with Steph - I came to her last summer, after years of sporadically working out, frustrated with my lack of progress and insecure about my lack of knowledge about strength training. Steph has an amazing outlook on life and nutrition. Her positive attitude totally put me at ease while also motivated me to pursue fitness, and stick to it! Fast forward to today, and strength training has become a regular part of my life, for the first time IN my life. Steph is simply fantastic at what she does!”
“brought structure and fun back in to my workouts…”
“Steph is so thoughtful and thorough in her approach… She is incredibly supportive and knows how hard to push to ensure I’m making progress without putting too much pressure on me. After years of frustration with a lack of progress I finally started working with Steph who brought structure and fun back in to my workouts. I’m stronger than I’ve ever been and look forward to each new week!”
“my attitude towards lifting has changed for the better and I am thoroughly enjoying my training...”
Steph is an excellent coach and mentor for many reasons. She is so much more than someone who just writes you an effective program. She is passionate about her craft and genuinely cares about your goals, whatever they may be. Communication is key and Steph is someone I can rely on to always answer my questions or to provide me with words of encouragement when I'm feeling down. She regularly checks in to see how I am physically and mentally but is also not afraid to hold me accountable to my training. Under her watchful eye and guidance, I am learning so much about training, how my body reacts to it and the importance of technique (how to utilize my quads properly, staying upright in the squat and how to properly pause on the bench press immediately spring to mind!). Not only am I getting stronger every week (just yesterday I hit a 300lbs deadlift PR), my attitude towards lifting has changed for the better and I am thoroughly enjoying my training. I couldn't be happier with the results I have achieved in such a short space of time and I am proud to call her my coach! I'm excited for what's to come working with her as I set my sights on stepping on the platform for the first time! I'd recommend Steph to anyone looking to invest in themselves, work hard, achieve their goals and improve the quality of their life!”
“I began seeing improvements in my form, my strength of my lifts increase as well as my body changing more then I had imagined it would. If you want a coach who is also a friend, who can be real with you, who has an amazing amount of knowledge on lifting and nutrition, and get you to see improvements, I would highly recommend her.”
Why do women trust built by kilos?
✅ Coaching women in strength specific sports, sports nutrition and general fitness since 2014
✅ girls gone strong certified pre & postnatal coach
✅ extensive hands-on experience coaching female strength athletes
✅ evidence-based coaching approach
frequently asked questions
Can i Start this program at any stage of pregnancy?
Yes. The program is organized into trimester-specific training blocks, allowing you to begin at the stage of pregnancy you're currently in. Each phase includes exercise modifications and guidance to help you train confidently while adapting to your body's changing needs.
What if I’ve never strength trained before?
This program is suitable for both beginner and experienced lifters. Each exercise includes coaching cues and modification options to help you progress at a pace that feels appropriate for your fitness level. As with any exercise program, consult your healthcare provider before beginning if you have any concerns.
what equipment do i need?
The program is designed to be completed in a gym setting and makes use of common strength training equipment; including dumbbells, barbells, benches, cable machines, and other standard gym equipment. Alternative exercise options and modifications are provided for those who train in a home or garage gym setting. a barbell, plates, a rack, and a cable machine or dumbbells would be the bare minimum.
can I use this after a c-section?
Yes. The postpartum portion of this program was designed to support recovery following both vaginal and Cesarean births. However, every recovery is unique. You should follow the recommendations of your healthcare team and begin progressing only when medically cleared and ready to do so. the movement sessions provided are extremely gentle and are designed to promote recovery, and can be completed throughout the day, broken up into segments, and while in bed.
how soon postpartum can I begin?
The recovery movement sessions can begin immediately postpartum, provided you feel ready and have approval from your healthcare provider. These early sessions focus on breathing, very gentle mobility, realistic walking plans, and reconnecting with your body. Structured strength training is introduced gradually through later phases of the program, beginning after 6 weeks postpartum.
what if I need modifications?
Modifications are a normal part of strength training; and pregnancy and postpartum training. This program was built with flexibility in mind and includes guidance to help you adjust exercises based on symptoms, comfort, energy levels, and individual needs. Learning when and how to modify is an important part of training through motherhood.
do i need gym access?
While many of the workouts are designed around gym-based equipment, alternative exercise options may be available for some movements. A gym membership will provide the best experience and allow you to fully follow the program as written.
will I have lifetime access?
Yes. Once purchased, you'll receive lifetime access to the version purchased, allowing you to revisit the educational materials, training phases, and postpartum resources whenever needed.
Your motherhood roadmap
Pregnancy
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First trimester training (2x training blocks)
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second trimester training (2x training blocks)
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Third trimester training (2x training blocks)
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postpartum movement sessions and recovery (6 weeks of guidance)
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returning to strength (2x training blocks)