How To Start Working Out As A Mom [At Home]

Being a mom is a full-time job, and fitting in a workout can feel impossible some days. When you’re already low on energy, adding “exercise” to your to-do list is usually a hard pass.

You’re not alone.

Even now, as a mom of three, I still have days where it feels like a struggle. The difference? I stopped relying on motivation and started using a plan that actually fits real life.

If you’re not sure where to begin, start with learning these beginner strength training tips and build from there with a focus on consistency over perfection (these quick workouts for busy moms help!).

What You Need To Start

You don't need much! Bodyweight exercises are great to get started with, but having the following on hand can really step up the game:

• Mini bands: By far one of my favorites and what I use in my 6-weeks to STRONG workout program. Mini bands are a low-impact way to get stronger at home. Here's a list of mini band exercises you can check out and try.
• Dumbbells: A set of 15-pound dumbbells is the best way to get stronger at home because you can scale back to using just one. Learn more about why 15-pound dumbbells are a game-changer.

When Can You Start Working Out After Having A Baby?

Most moms are cleared for exercise around 6 weeks postpartum, but that doesn’t mean jumping into intense workouts right away.

The goal isn’t to “go hard” and lose the baby weight fast, it’s to rebuild strength, energy, and consistency.

Because here’s the reality:

Even if you’re home all day, finding time to work out isn’t easy. Between feedings, missed naps, messes, and zero predictability, your day fills up fast. It's a different season, and that's okay!

If you are very newly postpartum and looking to get started here's where I would go:

• Everything you need to know about your pelvic floor
• Ab exercises to AVOID postpartum
• How to heal diastasis recti
• How to heal your core in 7 weeks

After you've done some rehab work, get back into a fitness routine by remembering the benefits of working out at home and with the tips below.

The Best Type Of Workout For Busy Moms

If you’re wondering what the best workout is as a busy mom, the answer isn’t more workouts, it’s the right kind of workouts.

You don’t need HIIT sessions or complicated routines. You need something that builds strength, fits your schedule, and is easy to stay consistent with.

If you only focus on one thing, make it strength training.

It helps you:

• build lean muscle
• boost energy
• feel stronger in everyday life (lifting kids, carrying groceries, all of it)

10 Real-Life Fitness Rules 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 actually 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, 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 for busy mornings 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.

6. Don't Over Commit

The idea of getting in 5 thirty-minute workouts each week is lovely. In practicality, it doesn'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. Try Getting It Done Early

I know, waking up earlier isn’t always appealing.

But for many moms, getting a workout done earlier in the day means it actually happens before everything else takes over.

Even a 10 minute EMOM workout is enough.

If your mornings allow for it, try sipping your coffee and getting a quick workout in. It doesn’t have to be perfect, just done.

8. Have a Plan

One of the biggest mistakes moms make when starting to work out is relying on random workouts.

Saving workouts, trying something new every day, or just “winging it” might feel productive, but it usually leads to inconsistent results (and a lot of frustration).

What actually works?

A simple plan you can follow.

When you know:

• What workout are you doing
• How long will it take
• And what’s coming next

…it removes the mental load and makes it way easier to stay consistent. And honestly, that’s the difference between starting workouts and actually sticking with them.

If you’re tired of guessing and just want something that tells you exactly what to do, this is exactly why I created my 6-weeks to STRONG program, where I help you every step of the way.

Or, if you’re not ready for that yet, start by repeating the same 2–3 workouts each week so your body can actually progress.

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.

How To Know It’s Working

When you’re starting to work out as a mom, it’s easy to wonder if what you’re doing is actually… working.

Especially when progress doesn’t look dramatic right away.

But the truth is, the early signs aren’t about weight loss, they’re about how you feel and what you can do. Here’s what to look for:

You have more energy: Even when you're still tired.

You're stronger day-to-day: Grabbing groceries is doable, carrying the babe doesn't cause as many aches.

You're staying consistent: That same workout that felt hard at first? It's doable now.

Your mood improves: This is a huge one, but physical activity helps you stay patient in the chaos.

Common Mistakes Moms Make When Starting Workouts

When you’re starting to work out as a mom, it’s easy to feel like you’re doing something wrong when results don’t come quickly.

But most of the time, it’s not about effort, it’s about a few common mistakes that make things harder than they need to be.

• doing too much too fast
• relying on motivation
• random workouts
• skipping strength training

Simple Weekly Workout Plan For Busy Moms

Below is a great way to wean into a fitness routine when you're feeling a bit apprehensive.

• Day 1: 15-Minute resistance band workout
• Day 2: Walk
• Day 3: 10-Minute leg and core workout
• Day 4: Walk
• Day 5: Thoracic mobility drills to ease up the stiffness

If you’re just getting started, don’t overthink it. Start with a quick 5-minute workout and build from there. It’s enough to get momentum going, and honestly, that’s the hardest part.

Ready For A Plan That Tells You Exactly What To Do?

If you’re tired of guessing, saving random workouts, or starting over every Monday… this is where having a plan makes all the difference. That’s exactly why I created 6 Weeks to Strong.

It’s designed for busy moms who want:

• short, effective workouts (around 20 minutes)
• a clear plan to follow (no guesswork)
• to build strength at home without burnout

You’ll know exactly what to do each day, and more importantly, you’ll actually stick with it.

More Fitness Tips To Help You Smash Goals