As a women’s health physiotherapist and female strength coach, I have created online programs designed to support women lifting weights at every life stage. From prenatal and postnatal athletes to women navigating menopause, these science-backed programs help you stay strong, train with intention, and feel powerful for life.
Women deserve expert-led training that truly understands their unique physiology. That’s why each program is thoughtfully designed around the specific needs of your current life stage. Grounded in science-informed training principles and prioritising strength work, my programs aim to help you feel empowered, confident, and proud of what your body can achieve on your journey as an athletic woman.
Rebuild your strength. Reclaim your athleticism. Feel stronger than ever in motherhood.
Designed by myself Sarah Slade, a pelvic health physio and female strength coach, this programme bridges the gap between early postnatal rehab and full athletic training — safely, progressively, and confidently.
Whether you’re a lifelong athlete or simply love to train hard, this plan supports your journey back to powerful, capable movement after childbirth.
👉 Feel strong. Feel supported. Feel like YOU again.
Move from gentle postnatal rehab to advanced strength work. Every week builds your confidence and capability — one breath, one rep, one workout at a time.
A realistic schedule designed for new motherhood.
Train at home or in the gym, at a pace that suits your recovery and your lifestyle.
Rebuild the essential foundations with expert-designed core and pelvic floor work.
Set the stage for long-term pelvic health and sustainable athletic performance.
Rebuild strength, coordination, and movement patterns with weekly progression.
Regain your skills safely and intentionally.
Progress to Olympic lifts, barbell work, and strength-based training as your body adapts.
Increase load, improve power, and return to the athlete you are.
Box jumps, double-unders, and plyometrics are reintroduced with clinical guidance and symptom awareness — ensuring a safe return without guesswork.
Science-informed, evidence-based programming built specifically for the postnatal body.
Not just “light workouts” — this is real training, delivered safely.
Every week builds on the last so you’re not just exercising — you’re truly rebuilding.
No more wondering “Is this safe?” or “Am I ready?”
You’ll know exactly what to do, when to progress, and how to train without fear.
Women 6+ weeks postpartum (or months/years — it’s never too late)
✔ Athletes returning to structured training
✔ Active women wanting a clear, safe plan
✔ Anyone wanting to rebuild their strength with confidence
✔ Those needing guidance with core, pelvic floor, and impact progression
If you want to feel strong, capable, and athletic again — this is for you.
Join The Athletic Female Postnatal Plan Today
✔ 8 weeks of progressive programming
✔ Expert pelvic health guidance
✔ Clear videos, cues, and coaching
✔ Confidence-building strength & movement
✔ Supportive, realistic training for motherhood
