Strong Mums: postnatal strength training.
Rebuild your strength, confidence and energy after having a baby — with expert coaching and support, in an environment designed for you.
At Joy, we understand that returning to exercise postnatally can feel overwhelming. That’s why Strong Mums offers two ways to get started, depending on what feels right for you.
We know this stage of life isn’t predictable.
Nannies are available during sessions
Your baby can stay close or be cared for
Feeding, changing, settling — always welcome
This is a space where you don’t need to choose between looking after yourself and your baby.
Option 1: Weekly Strong Mums Classes
Flexible. Supportive. Start anytime.
Our weekly classes are designed to help you ease back into strength training at your own pace — with no pressure to commit to a full programme.
Beginner-friendly, supportive environment
Postnatal-safe coaching, including core and pelvic floor support
Pre-crawlers welcome in sessions, or crèche available
Included within your membership
Start whenever you’re ready, and progress at your own pace into SGPT classes
Perfect if you want to:
Take that first step back into training
Build confidence gradually
Fit sessions around an unpredictable routine
We offer a trial for our Strong Mums sessions, available with or without a reserved crèche space. If you decide to join on the day of your trial, your £25 trial fee will be deducted from your first membership payment ✨
Book a trial session for £25.
Book a trial session with a crèche space for £35.
Once purchased, you’ll be able to book your session via the schedule.
Option 2: Strong Mums Foundations Programme
Structured. Progressive. Small group.
Our 6-week programme offers a more structured approach, helping you build strength and confidence progressively with a consistent group and expert guidance.
Small group coaching for a more personalised experience
Progressive programming to support safe, steady progress
Focus on technique, core recovery and full-body strength
Designed to prepare you for ongoing strength training
Perfect if you:
Feel unsure what your body is currently capable of
Feel ready to commit to a more structured plan
Want a clear progression and routine
Thrive in a consistent small group environment
Strong Mums Foundations Programme
Developed in collaboration with pre- and post-natal specialist Rachel Prince, Strong Mums is a 6-week, small-group course designed to help you rebuild your body with confidence — and prepare you to transition into our SGPT classes safely and effectively.
A Science-Led Starting Point.
We begin with a detailed intake form, followed by a group consultation with Rachel.
In this session, you’ll:
Understand your current breathing and pressure management strategy — and how this is impacting your core and pelvic floor
Receive a diastasis recti check and guidance on what it means for your training
Learn how to use positional breathing techniques to improve core function, pelvic floor coordination and mobility
Identify your current movement limitations
Begin to understand how to adapt exercises for your body, so you get the most out of every session
This sets the foundation for everything that follows.
The 6-Week Programme.
Across 6 weeks, you’ll attend:
2 coached sessions per week
In a small group of just 6 women
Each session is designed to:
Rebuild core and pelvic floor function
Improve movement quality and coordination
Gradually reintroduce strength training
Build confidence in your body again
You’ll be coached closely throughout, with exercises adapted to your individual needs as you progress.
Ongoing Support.
You’ll have access to a private WhatsApp group with Rachel and Joy Founder Jen throughout the course, so you can:
Ask questions
Get reassurance
Feel supported between sessions
You’ll also receive a postnatal recovery guide to deepen your understanding and support your progress outside of the studio.
The Goal.
By the end of the 6 weeks, you will:
Better understand your body and how it functions
Feel stronger and more confident in movement
Have a solid foundation to progress safely and be ready to transition into our SGPT classes.
About Rachel Prince.
Rachel is a highly experienced postnatal exercise specialist with a specialist focus on core and pelvic floor rehabilitation. Rachel has worked with hundreds of women to help them better understand their bodies after birth — rebuilding strength, improving function, and returning to exercise safely and confidently.
Her approach goes far beyond generic “postnatal fitness.” Rachel combines a deep understanding of:
Breathing and pressure management
Core function and diastasis recti
Pelvic floor health
Movement mechanics and load management
to deliver guidance that is both highly technical and incredibly practical.
Through her work, she aims to bridge the gap between rehabilitation and strength training, ensuring women are not just “cleared for exercise,” but truly prepared for it.
Exclusive Member Offer.
As a Strong Mums Foundations Programme participant, you’ll receive:
10% off your first 3 months of any SGPT membership when you continue your training with us.
