How To Start Working Out As A Mom

Getting started with an exercise routine can be overwhelming for new moms. Learn the ins and outs, and the biggest tips on how to start working out as a mom from a mom of three.

As a Certified Strength & Conditioning Specialist, these sustainable tips help make fitness PRACTICAL for busy moms so that it can become something they enjoy and not another line on the to-do list.

Being a mom is a full-time job, regardless of whether you're a seasoned pro or not, and squeezing in a thirty-minute session into a busy schedule can seem like an impossible task.

In fact, chances are you're permanently low on energy and just the thought of having to schedule something else to do is a hard pass.

You are not alone

Even as a seasoned mom of three, it's still a struggle to get it in. But there are some tricks you can use to make it easier to make fitness WORK for you (though give this a listen: how motivation is killing your goals).

When To Start Focusing On Fitness

Many new moms struggle to make time for fitness once they're cleared for exercise because they believe they need to "go hard or go home" and lose the baby weight, like NOW.

No, no, no!

I'll spare you the rant on how your body will never be exactly the same as it was pre-baby. Not that you can't be amazing, gorgeous, and a complete badass. Just that your body is different.

It's easy to fall into the mindset that since you're home all day, without a "job" it'll be easy to make time for exercise.

Instead, between feedings, missed naps, stains, spit-up, cleaning, and questioning if the leftovers in the fridge are edible, you never end up with the time you think you do. Ever.

So, instead of beating yourself up with what you CAN'T do, below are a few fitness tips for new moms to implement to make it EASIER.

Fitness Tips For Busy Moms

Below is everything you need to know about how to start working out as a mom. These tips are tried and true by myself and my clients. Know in advance that it's not easy but if you nail it down you'll aactually GAIN energy working out.

1. Skip The Gym

As I've mentioned in every blog post ever, consistency is key. However, sometimes hitting the gym just isn't going to happen.

Set yourself up with some home fitness equipment like a set of dumbbells (I have all my SMASH Fit For Life moms grab 15 pounds), a mini band, and a strength band is a life-saver. You can learn more about the benefits of home workouts but know that it is a GAME CHANGER for moms.

Check out the best pieces of at-home fitness equipment, and get yourself set up for cheap.

You'll save time, sanity, and keep progress going.

2. Get Active OUTSIDE Of Workouts

There's no rule that says you need to achieve goals just by scheduled exercise. In fact, you can lose weight and gain energy by being more active.

Aim for at least 10,000 steps per day.

The activities below are all great examples of being active:

• walking the dog
• cleaning
• gardening
• playing with older kids

Grab a full list of ideas for staying active outside the gym.

3. Get Kids Involved

If you wait for there to be no kids bugging you, you'll never get your workouts done.

Instead, learn to work out with your kids and you'll be set up to be consistent. It's okay if they climb on you or you need to pause to change a diaper.

Showing up counts. Here are some gym activities to keep kids entertained!

4. STOP Thinking Workouts Need To Be 60 Minutes

The most common mistake busy moms make is thinking they need to work out for a specific amount of time.

There is no duration amount that gives you results.

Instead, make use of the time you DO have.

This is why I think 5 minute workouts are such a great thing for busy moms. They're the perfect place to start.

If you're struggling, take the 5-Day 5 Minute workout challenge to give yourself a kickstart.

5. Start Strength Training

The best way to lose weight and feel more confident is to get strong.

High intensity interval training can be great but getting stronger gives you results in the long run.

Strength training builds muscle which burns more calories at rest. This leads to sustainable long term weight loss.

In addition to that, niggling pains like back pain from carrying kids tend to reduce when you're stronger.

Strength training is the best kind of workout for busy moms.

• Strength training for beginners
• Strength training workout at home

So, grab a 3 day dumbbell workout plan and get started.

6. Don't Over Commit

The idea of getting in 5 thirty minute workouts each week is lovely.

In practicality it desn't always work.

Then, you miss some, feel major guilt, binge on cardio.. the cycle continues.

Instead of being inconsistent to five days a week, get good at ROCKING two or three days a week and scale up.

Trust me, consistency is better... physically and mentally. Here is a great busy mom workout schedule that's PRACTICAL to follow.

7. Be Early

I want to wake up earlier and get my workout done.. said no one ever.

But the truth is, once it'd done it's off the list for the day!

So, instead of scrolling social media, slug back your coffee, and get a 10 minute workout in. Work out early and you'll thank yourself later. Ten minutes, that's it.

8. Have a Plan

If you have 15 minutes, stop wasting them by doing some random squats, a glute bridge, and a plank.

Make sure you have a workout routine to follow (or a handful in your back pocket) that you can literally just dive right into.

• 10 minute bodyweight workout
• Best mom workout for busy days
• 10 minute mom workout
• Mommy and me workout
• 3 quick workouts for days that suck

9. Use Your "Random" Time More Wisely

If you're a working mom it can feel pretty tricky to squeeze it in. But if we add up the minutes that we phone scroll, take time to wonder what we should be doing or tidy, we can squeeze in something quick.

Those random times add up.

Try a 5-minute workout, or a quick tabata to get your heart rate up.

10. Make The Time

At the end of the day, it comes down to MAKING the time in your day.

If you're a routine-oriented person: carve it out, plan ahead, and schedule it.

If your days are a bit more chaotic: have workouts on hand you can squeeze in. And keep your workout clothes on!

Finding time for fitness as a mom means being prepared and WANTING to make it happen. It mostly comes down to that.

Bonus: Know When To Let it Go

We all want to have the perfect schedule. One in which we can accomplish everything on our to-do lists. Some days that happens and some days it doesn't.

When it comes to learning to make time for fitness, remember that a fitness routine isn't everything (this is a huge struggle for me!)

If you miss out on a scheduled session remember that it's okay. Truly.

The old saying that one salad a day won't make you healthy just as one fudge ice cream won't make you gain weight is true. It's the bulk of your actions that lead to results.

So it's okay to let it go every so often.

More Fitness Tips To Help You Smash Goals

• 25+ home workouts for weight loss
• Fitness goals that are not weight loss
• 6 week fat loss workout plan
• How to make at home workouts harder
• Everything you need to know about home workouts
• How to master push ups as a beginner
• The best tricep exercises for women
• Wicked exercises for back strength
• Best bodyweight exercises for moms
• Follow-along at-home workouts
• Fitness tips