From Couch to Confident: A Mama-Friendly 4-Week Strength Plan to Build Back Your Power
From Couch to Confident: A Mama-Friendly 4-Week Strength Plan to Build Back Your Power
Motherhood is strength training—emotionally, mentally, and (let's be real) physically. Whether you're hauling laundry baskets, picking up little ones, or running errands while carrying the weight of the world, you're already strong.
But if you're ready to rebuild your strength with intention—and without the pressure of perfection—this 4-week plan is for you. No gym, no ego, no rules. Just real movement for real life.
This plan was designed specifically for busy mamas who want to feel strong again, but need something that fits into nap time, school pick-up, and snack breaks.
Why Strength Training Matters (Especially for Moms)
Supports posture & alignment
Improves energy and reduces injury risk
Boosts confidence and long-term wellness
Makes everyday life easier (hello, toddler tantrum squats)
What You Need:
1 pair of light or medium dumbbells (or soup cans!)
A mat or towel
A chair or step
20-30 minutes, 3x per week
Optional: Monarch Movement Mama Motivation Fitness Journal to track your wins.
Weekly Breakdown:
WEEK 1: Core & Control
Glute bridges x 10
Wall sits (30 sec)
Bird dogs x 10 (each side)
Incline push-ups x 8-10
Bodyweight squats x 12
WEEK 2: Total-Body Strength
Step-ups (or stair climbs) x 10 each side
Dumbbell rows x 12
Static lunge holds (20 sec each leg)
Overhead press x 10
Glute bridge hold (45 sec)
WEEK 3: Stability + Core Focus
Side planks (20 sec/side)
Chair squats x 12
Reverse lunges x 10/side
Dead bugs x 8/side
Wall push-ups x 12
WEEK 4: Confidence Circuit
Jumping jacks x 30 sec
Dumbbell thrusters x 10
March in place x 1 min
Forward lunges x 12 total
Mountain climbers x 30 sec (or slow taps)
How to Use This Plan
Do each workout 3x per week
Move at your own pace—rest between moves
Track your progress and reflect weekly in your Monarch journal
Modifications: Pregnant or postpartum? Replace high-impact moves with low-impact alternatives like squats, wall push-ups, or seated marches.
Strength Looks Different on Everyone
This plan is best paired with:
Monarch Movement affirmation tanks like "Moving Mountains, Protecting Mentals"
Our cozy zip-up hoodies for cooldowns and stretches
The Mama Motivation Fitness Journal to stay grounded in your progress
Final Words: Power Is Personal
You don’t have to lift heavy or hit the gym five days a week to build strength. You just have to start where you are, and keep showing up.
This isn’t about bouncing back. This is about building forward.
Start today. Start small. But start strong—with Monarch.
