<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1779448734.webp" alt="How to Start Women's Strength Training in Dublin" />
You've decided you want to lift. Maybe you've watched a friend get strong and thought I want that. Maybe you're sick of cardio that doesn't change anything. Maybe you walked past a free weights area, felt your stomach drop, and walked back out.
We get it. Women's strength training in Dublin doesn't have to mean a grim corner of a commercial gym surrounded by lads grunting at a mirror. Here's how to actually start, what to expect in your first weeks, and where to do it without feeling like you're trespassing.
<h2 style="text-align: left;">Why strength training matters more than you think</h2>
Strength training isn't just about how you look. It's about how you function, at 35, at 55, at 75. While cardio gets your heart rate up, strength training reshapes what your body can do. The two work together, but if you've been doing only cardio for years and wondering why nothing's changing, this is your missing piece.
<h2 style="text-align: left;">"Will I get bulky?" - the question we hear every week</h2>
Short answer: no. Slightly longer answer: building visible muscle mass takes years of dedicated training, and specific eating.&nbsp;
What strength training will do is make you stronger, leaner, and more capable. You'll carry the shopping without thinking. You'll pick your kid up off the floor without your back complaining. You'll see definition you didn't know you had.
<h2 style="text-align: left;">What to expect in your first month</h2>
The first session is the hardest, and not for the reason you think. It's not the weight. It's walking in.
Once you're in, a good coach will start you light. Properly light. The goal in week one isn't to lift heavy, it's to learn how to move. Squat patterns, hinge patterns, push, pull, carry. Get those right with a bar or dumbbells you can manage, and you build a foundation that lasts.
Expect to feel:
<ul style="text-align: left; padding-left: 15px;">
<li style="border: none;">Sore in places you didn't know you had (normal)</li>
<li style="border: none;">A bit clumsy on the technical lifts (also normal)</li>
<li style="border: none;">Surprisingly proud after the first week (the bit nobody warns you about)</li>
</ul>
By week four, the bar feels lighter. You'll add weight without thinking about it. That's the moment most of our members say oh, this is what they meant.
<h2 style="text-align: left;">Where women train at Perpetua</h2>
Perpetua isn't a women-only gym. We're a community gym where women lift alongside everyone else, and the reason that works is the coaching. Every class is led, every session is structured, and nobody is left to figure out a barbell on their own.
A few entry points depending on what suits you:
<ul style="text-align: left; padding-left: 15px;">
<li style="border: none;"><a href="https://perpetua.ie/crossfit-dublin">CrossFit classes</a> is strength-focused programming with a coach watching every rep</li>
<li style="border: none;"><a href="https://perpetua.ie/tread-and-shred">Tread &amp; Shred</a> is our signature treadmill plus floor class, brilliant for cardio with a real strength component</li>
<li style="border: none;"><a href="https://perpetua.ie/fitness-classes-dublin">Small Group Personal Training</a> is for three or four people, one coach, more attention than a class</li>
<li style="border: none;"><a href="https://perpetua.ie/personal-training-dublin">1:1 Personal Training</a> is the another way to build confidence if classes feel like too much, too soon</li>
</ul>
<h2 style="text-align: left;">How to actually get started</h2>
Three options, in order of "easiest first step":
<ol style="text-align: left; padding-left: 26px; margin-top: -12px;">
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 0; position: relative;">Book a free intro consult: sit down with a coach, talk through your goals, see the space. No pressure, no class to survive.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 0; position: relative;">Start with<a href="https://perpetua.ie/personal-training-dublin"> Personal Training</a>: three or four sessions of one-to-one coaching builds technique and confidence faster than anything else.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 0; position: relative;">Join a beginner-friendly class:<a href="https://perpetua.ie/tread-and-shred"> Tread &amp; Shred</a> is a brilliant first class because it's structured, the floor work is approachable, and you're moving with a group from minute one.</li>
</ol>
Whatever you pick, you don't need to be fit to start. That's the point.
Strength training as a woman in Dublin shouldn't feel like a hurdle. Come and meet <a href="https://perpetua.ie/personal-training-dublin">Lorraine or any of our coaches</a>, and we'll get you started properly, at your pace, with the right coaching from day one.
<a href="https://perpetua.ie/team-all-classes/lorraine">Lorraine</a>, Head of Pre/Post Natal &amp; HYROX, CrossFit Coach &amp; Personal Trainer at Perpetua Fitness

LORRAINE CONWELL

New to lifting? Here's how to start women's strength training in Dublin: what to expect, where to begin, and how to build confidence from day one.

How to Start Women's Strength Training in Dublin

<img src="https://admin.perpetua.ie/images/1779447357.webp" alt="How a Mum and Baby Gym Class Can Reshape Your Postpartum Year" />
You've had your six-week check, you're (sort of) sleeping, and you're starting to wonder when you'll feel like you again. The gym feels like a lot. Childcare, logistics, the worry of doing too much too soon. That's where a mum and baby gym class comes in. Baby comes with you, the programming respects what your body's been through, and you're in a room of women going through the same thing.
Here's what to look for in a good one, when to start, what your first sessions will actually feel like, and how our postnatal sessions work at Windmill Lane.
<h2 style="text-align: left;">What is a mum and baby gym class?</h2>
A mum and baby gym class is a coached group workout designed around postnatal recovery, with babies welcome in the room. Sessions usually focus on rebuilding pelvic floor and core function, restoring strength through the glutes and posterior chain, and gradually progressing toward fuller training. Babies typically come along pre-crawling, in a pram, on a mat, or in a carrier. The room is set up so you can pause to feed or settle whenever you need to.
<h2 style="text-align: left;">What should you look for in a mum and baby gym class in Dublin?</h2>
Not every postnatal class is built the same. Before you book, check for these:
<ul style="text-align: left; padding-left: 15px;">
<li style="border: none;">A coach qualified in pre/post-natal training. A general PT cert isn't enough. Postnatal programming is its own discipline.</li>
<li style="border: none;">Small group sizes. The coach needs to actually see how you're moving and modify in real time.</li>
<li style="border: none;">A space set up for babies. Room for prams, somewhere clean to feed, no fuss if you need to pause.</li>
<li style="border: none;">Programming that progresses rather than the same generic "postnatal" workout on repeat.</li>
<li style="border: none;">A community of other mums at similar stages. This matters more than people expect.</li>
</ul>
<h4 style="text-align: left; font-size: 24px; margin: 5px 0 10px;">Mum and baby gym class vs a regular group fitness class</h4>
<table style="width: 100%; border-collapse: collapse; border: 1px solid #222; font-family: Arial, sans-serif;">
<tbody>
<tr>
<td style="border: 1px solid #222; padding: 12px; font-weight: bold; text-align: center;">Feature</td>
<td style="border: 1px solid #222; padding: 12px; font-weight: bold; text-align: center;">Mum &amp; baby gym class</td>
<td style="border: 1px solid #222; padding: 12px; font-weight: bold; text-align: center;">Regular group class</td>
</tr>
<tr>
<td style="border: 1px solid #222; padding: 12px;">Coach qualification</td>
<td style="border: 1px solid #222; padding: 12px;">Pre/post-natal specialist</td>
<td style="border: 1px solid #222; padding: 12px;">General fitness cert</td>
</tr>
<tr>
<td style="border: 1px solid #222; padding: 12px;">Programming focus</td>
<td style="border: 1px solid #222; padding: 12px;">Pelvic floor, core, gradual loading</td>
<td style="border: 1px solid #222; padding: 12px;">Calorie burn, performance</td>
</tr>
<tr>
<td style="border: 1px solid #222; padding: 12px;">Group profile</td>
<td style="border: 1px solid #222; padding: 12px;">Other postnatal mums</td>
<td style="border: 1px solid #222; padding: 12px;">Mixed</td>
</tr>
<tr>
<td style="border: 1px solid #222; padding: 12px;">Baby welcome?</td>
<td style="border: 1px solid #222; padding: 12px;">Yes, room set up for it</td>
<td style="border: 1px solid #222; padding: 12px;">No</td>
</tr>
<tr>
<td style="border: 1px solid #222; padding: 12px;">Modification expected?</td>
<td style="border: 1px solid #222; padding: 12px;">Built into every session</td>
<td style="border: 1px solid #222; padding: 12px;">On request</td>
</tr>
<tr>
<td style="border: 1px solid #222; padding: 12px;">Best for</td>
<td style="border: 1px solid #222; padding: 12px;">First 12 weeks back to a year postpartum</td>
<td style="border: 1px solid #222; padding: 12px;">Returning to full training</td>
</tr>
</tbody>
</table>
<h2 style="text-align: left; margin-top: 20px;">When should you start exercising after birth?</h2>
There's no single right answer, but most mums in Dublin start a postnatal class between 8 and 12 weeks postpartum. Your GP sign-off at the six-week check is the baseline, but a women's health physio assessment is the gold standard, especially if you had a C-section, a difficult birth, or you're noticing anything that doesn't feel right. The <a href="https://www2.hse.ie/pregnancy-birth/after-birth/looking-after-yourself/exercise/">HSE recommend</a> building activity back gradually, and most postnatal clinicians suggest a physio assessment regardless of how the birth went, because pregnancy itself puts the pelvic floor and core under months of load.
<h2 style="text-align: left;">What does returning to fitness postpartum actually feel like?</h2>
The first few sessions aren't about chasing the body or numbers you had before. They're about reconnecting. Breath to core, movement to body, you to yourself. Expect work on pelvic floor breathing, gentle core re-engagement, glute and posterior chain strength, and gradual loading.
Impact work like running, jumping or burpees usually waits until at least 12 weeks postpartum, and only after you've shown specific strength markers. That's the <a href="https://www.absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf">current guidance from postnatal physio research</a>, and it applies whether you ran marathons before or never. If you're still pregnant and reading ahead, our <a href="https://perpetua.ie/blog/a-guide-to-exercise-during-pregnancy">guide to exercise during pregnancy</a> is the better starting point.
<h2 style="text-align: left;">Why does baby being there change everything?</h2>
The childcare problem disappears, and the guilt goes with it. Most babies settle into the noise and music quickly. On the days yours is having none of it, you pause, settle them, and pick up where you left off. No bother. Half the room's been there that morning. For a lot of our members, that hour becomes the best part of their week, and not always because of the workout.
<h2 style="text-align: left;">How do our classes work at Windmill Lane?</h2>
Our <a href="https://perpetua.ie/pregnancy-exercise-dublin">pre/post-natal classes</a> run at Perpetua Windmill Lane. Sessions blend strength, mobility and conditioning, scaled to where you actually are, not where Instagram says you should be. You're in a small group of mums at similar stages, and honestly, the chats afterwards are half the point. If you'd rather work 1:1 around your own schedule, we also offer <a href="https://perpetua.ie/personal-training-dublin">personal training</a> with coaches qualified in postnatal programming.
The biggest mistake is overthinking the start. Book one class, see how it feels, build from there.
If you'd like to chat through your specific situation first, <a href="https://perpetua.ie/contact-us">get in touch</a> and I'll come back to you myself.
Make your move.
<a href="https://perpetua.ie/team-all-classes/lorraine">Lorraine</a>, Head of Pre/Post Natal &amp; HYROX at Perpetua Fitness. A CrossFit Coach, Personal Trainer, SWEAT instructor and pre/post-natal specialist.

Discover how a mum and baby gym class in Dublin rebuilds strength, lifts mood, and helps you reconnect with your body, all while baby comes along

How a Mum and Baby Gym Class Can Reshape Your Postpartum Year

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1738819830.webp" alt="Post Natal Training at Perpetua Fitness" />
In episode 28 of The Perpetua Podcast, released on January 22, 2025, Lorraine Conwell, who leads the pre- and post-natal training programs at Perpetua Fitness, delves into the essentials of maintaining or initiating a fitness regimen during and after pregnancy. She addresses common questions from new clients and outlines the steps involved in their specialized pregnancy program.
Lorraine's background in team sports, including GAA and soccer, where she often took on leadership roles, inspired her to pursue a career in the fitness industry. This experience has equipped her with the knowledge and passion to support women through their pre- and post-natal fitness journeys.
Perpetua Fitness offers a structured Pre-Natal Group program that runs in 6-week blocks, with one session per week, designed to cater to the unique needs of expectant mothers.
For a visual insight into their post-natal training approach, you can watch the following video:

Post Natal Training at Perpetua Fitness

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1738558721.webp" alt="A Guide to Exercise During Pregnancy" />
Staying active during pregnancy is one of the best ways to support your physical and mental well-being, for soon to be moms. Exercise can help reduce many common pregnancy discomforts like back pain and fatigue while preparing your body for labour and delivery, and can also be an excellent way to manage stress and boost your energy levels during this transformative time.
In this blog, we&rsquo;re guiding you through safe exercise practices, highlighting some <a href="https://perpetua.ie/pregnancy-exercise-dublin" target="_blank" rel="noopener">prenatal activities</a> to try (and avoid), and offering tips on how to adapt your routine as your pregnancy progresses.
<h2 style="text-align: left;">Benefits of Exercise During Pregnancy</h2>
Exercise during pregnancy can provide numerous benefits that support both you and your growing baby.
<ul style="text-align: left;">
<li style="border: none;">From a physical perspective, regular activity during pregnancy can improve circulation, strengthen muscles, and help to reduce the risk of pregnancy complications.</li>
<li style="border: none;">Mentally, staying active during pregnancy has been shown to reduce stress, anxiety, and fatigue while boosting mood.</li>
</ul>
Staying fit can help prepare your body for the demands of labour and delivery. Activities that improve endurance and strengthen core and pelvic muscles can make a noticeable difference when it&rsquo;s time to welcome your baby into the world!
<h2 style="text-align: left;">General Guidelines for Exercising Safely during Pregnancy</h2>
It&rsquo;s crucial to remember that safety comes first when exercising during pregnancy. While staying active is beneficial, it&rsquo;s essential to listen to your body and make adjustments as needed. Before starting or continuing an exercise routine, always consult with your doctor or healthcare provider as they can provide personalised advice based on your health and pregnancy progression.
Once you have the green light, focus on exercises that feel comfortable and energising rather than exhausting. Pay attention to your exertion level, aim for low to moderate intensity where you can still hold a conversation. Overexertion or breathlessness is a sign to slow down when exercising. Hydration is critical, especially as your body&rsquo;s temperature regulation changes during pregnancy. Make sure you drink plenty of water before, during, and after exercise. Avoid overheating by steering clear of hot environments or high-intensity workouts that push your body too hard.
Make sure to be flexible with your workout routine during pregnancy. As your body changes, so will your needs. Adapting your activities ensures you&rsquo;re staying active in a way that feels good and supports both you and your baby.
<h2 style="text-align: left;">Recommended Exercises During Pregnancy</h2>
The right exercises during pregnancy can help you stay active and comfortable while supporting your body through each stage. Here are some excellent options that are generally safe for most pregnant individuals:
<ul style="text-align: left;">
<li style="border: none;">Low-Impact Cardio: Activities like walking, swimming, and stationary cycling are great for maintaining cardiovascular fitness without putting unnecessary strain on your joints. These are gentle yet effective ways to keep your heart healthy during pregnancy.</li>
</ul>
<ul style="text-align: left;">
<li style="border: none;">Strength Training: Using light weights or bodyweight exercises such as squats, lunges, and modified push-ups helps maintain muscle tone and strength, which can be especially beneficial as your body adjusts to the physical demands of pregnancy.</li>
</ul>
<ul style="text-align: left;">
<li style="border: none;">Prenatal Exercise Classes: Specific <a href="https://perpetua.ie/pregnancy-exercise-dublin" target="_blank" rel="noopener">prenatal training classes</a> at Perpetua Fitness are an excellent way for improving flexibility, posture, and core strength. They also help with relaxation and stress reduction, making them great options for mental well-being.</li>
</ul>
<ul style="text-align: left;">
<li style="border: none;">Pelvic Floor Exercises: Strengthening your pelvic floor with Kegel exercises can help prepare your body for labor and aid in postpartum recovery.</li>
</ul>
<ul style="text-align: left;">
<li style="border: none;">Working with a Personal Trainer: For a tailored fitness experience, consider working with a certified <a href="https://perpetua.ie/personal-training-dublin" target="_blank" rel="noopener">personal trainer</a> who specialises in prenatal fitness. A trainer can design a program that matches your fitness level and stage of pregnancy, while ensuring all movements are safe and effective. They&rsquo;ll also guide you on modifications and provide support to help you feel confident and empowered throughout your journey.</li>
</ul>
Remember, every pregnancy is different, so modify movements as needed to suit your comfort level and abilities.
<h2 style="text-align: left;">Exercises to Avoid During Pregnancy</h2>
While staying active is important, there are some exercises and activities to avoid during pregnancy to ensure your safety and your baby&rsquo;s well-being.
<ul style="text-align: left;">
<li style="border: none;">High-Impact or Contact Sports: Activities like skiing, basketball, or any sport with a high risk of falls or physical contact should be avoided. These carry unnecessary risks for injury.</li>
</ul>
<ul style="text-align: left;">
<li style="border: none;">Excessive Core Strain: Movements like sit-ups, crunches, or any exercises that involve twisting motions can lead to or worsen diastasis recti (abdominal separation).</li>
</ul>
<ul style="text-align: left;">
<li style="border: none;">Hot Environments: Avoid activities like hot yoga, as overheating can be dangerous for both you and your baby.</li>
</ul>
<ul style="text-align: left;">
<li style="border: none;">High-Intensity Workouts: Exercises that leave you breathless or overly fatigued should be modified. Opt for a pace that allows you to maintain a conversation during your workout.</li>
</ul>
<h2 style="text-align: left;">Adjusting Your Routine by Trimester</h2>
Your fitness needs will change as your pregnancy progresses, so it&rsquo;s important to adapt your routine to suit each trimester, after discussion with your doctor or healthcare provider.
First Trimester: During the early weeks, you may feel tired or experience nausea, so focus on maintaining your current fitness level rather than pushing for progress. Light cardio and strength training are good choices, and always listen to your body.
Second Trimester: As your energy levels typically improve, this is a great time to focus on maintaining strength and mobility. Adjust exercises to account for your growing bump, and prioritise movements that enhance posture and balance.
Third Trimester: Comfort becomes key as your body prepares for labor. Stick to gentle, low-impact activities like walking, prenatal yoga, or stretching. Focus on relaxation techniques and maintaining mobility.
At Perpetua Fitness, we understand that pregnancy is a unique journey, and we&rsquo;re here to provide the guidance and support you need to stay active safely. Our expert trainers are experienced in working with pregnant clients and can offer personalised modifications to suit your fitness level and stage of pregnancy.
 We also pride ourselves on creating a community where you can connect with other new moms and moms-to-be and find encouragement throughout your journey. With a focus on safety, comfort, and empowerment, Perpetua Fitness is the perfect place to maintain your health and well-being during pregnancy. Check out our prenatal and postnatal exercise classes <a href="https://perpetua.ie/pregnancy-exercise-dublin" target="_blank" rel="noopener">here</a>.

In this blog, we’re guiding you through exercises during pregnancy highlighting some prenatal activities to try (and avoid), and offering tips on how to adapt your routine as your pregnancy progresses.

A Guide to Exercise During Pregnancy

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1715238245.webp" alt="Safe Exercises during Pregnancy" />
Staying active during pregnancy isn&rsquo;t just good for you&mdash;it&rsquo;s also beneficial for your baby. At Perpetua Fitness, we understand the importance of maintaining a healthy lifestyle while expecting, and we're here to guide you through safe exercises that you can incorporate into your routine.
<h2 style="text-align: left;">Why Exercise During Pregnancy?</h2>
Exercise during pregnancy can help you manage your weight, improve circulation, boost your mood, and enhance your sleep. It also prepares you for childbirth by strengthening muscles and building endurance. This is especially important as your body adapts to its changing shape and increased weight.
<h2 style="text-align: left;">Safe Exercises to Consider</h2>
<ul style="padding-left: 20px; text-align: left;">
<li style="font-weight: 400; border: none;" aria-level="1">Walking: Simple, safe, and easy to fit into your schedule, walking keeps you fit without jarring your knees and ankles. It&rsquo;s also a great activity to start with if you&rsquo;re new to exercise.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Swimming and Water Workouts: Water exercises are excellent because they involve no impact, the water supports your weight, and the resistance from the water helps keep your heart rate up.&nbsp;</li>
<li style="font-weight: 400; border: none;" aria-level="1">Spinning: Helps to raise your heart rate while minimising stress on your joints. It&rsquo;s safer than riding a conventional bicycle, especially as your belly grows.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Yoga and Pilates: Both activities focus on flexibility, strength, and breathing. Prenatal classes can help you maintain tone and strength during pregnancy. Just be sure to avoid poses that involve lying on your back after the first trimester.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Strength Training: If done correctly, strength training can be safe during pregnancy. Avoid heavy weights or routines where you lie flat on your back. Focus on maintaining tone rather than building muscle.</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1715238126.webp" alt="Safe Exercises during Pregnancy" />
<h2 style="text-align: left;">Exercises to Avoid</h2>
Certain activities can be risky during pregnancy. These include any exercise that may cause you to fall (like skiing and horseback riding) or activities that involve sudden changes in direction. High-altitude exercises, and contact sports should also be avoided.
<h2 style="text-align: left;">General Exercise Tips</h2>
<ul style="text-align: left;">
<li style="font-weight: 400; border: none;" aria-level="1">Listen to Your Body: Always consult with your healthcare provider before starting any new exercise routine. Stop exercising if you feel dizzy, short of breath, or any discomfort.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Stay Hydrated: Drink plenty of water before, during, and after exercising to avoid dehydration.</li>
<li style="font-weight: 400; border: none;" aria-level="1">Wear the Right Clothes: Choose loose-fitting, comfortable clothes and a good support bra to help with your changing body.</li>
</ul>
<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1715238173.webp" alt="Safe Exercises during Pregnancy" />
At Perpetua Fitness, we are dedicated to supporting you throughout your pregnancy journey. Our experienced coaches, including our CPPC Certified Pre &amp; Post Natal Coach, are here to ensure you have a safe and enjoyable workout experience tailored to your pregnancy needs.
 To learn more about our <a href="https://perpetua.ie/pregnancy-exercise-dublin">prenatal and postnatal fitness programs</a>, contact our specialist, Loz, for a consultation that can help you stay healthy, happy, and active throughout your pregnancy.

Explore safe pregnancy exercises with Perpetua Fitness. Learn more about our prenatal classes and expert tips to stay healthy and fit during pregnancy.

Safe Exercises during Pregnancy

Resting
Give yourself a few days rest once you return home from hospital. Spend time settling into home and finding a routine for yourself.
 Mobility + Gentle Movement
Hip, thoracic and back stretches that will loosen up the body after resting. Cat/cow, Childs pose, thread the needle, 90/90 hip stretch, worlds greatest stretch are all great ones to start with. YouTube will be your best friend.
 Sleep
A tough approach as some mums struggle getting enough sleep each night. Sometimes you need to think of the bigger picture. Poor or little sleep will not let the body fully function. I&rsquo;d ensure getting enough sleep before considering exercise.
 Adequate Nutrition + Hydration
Trying to introduce nutritious foods into your diet that will giving you the energy you need. If you struggle with cooking time, I&rsquo;d suggest a company that will deliver fresh pre-made meals to your door and just add some fresh veg. Look to take in 2-3 litres daily.
 Walking
Choose short frequent walks over long walks. Slowly progress each week. You should be walking longer/further than your running distance.
 Pelvic Floor Physio Check
They&rsquo;ll do an internal examination and tell you exactly where you&rsquo;re at and if there are certain things that need to be looked at or worked on. Have this booked prior giving birth, ideally 8 weeks from birth.
 Pelvic Floor + Core Rehab
Find a coach or follow a program that will rehabilitate your pelvic floor and core. It&rsquo;s super important to do this before introducing running back into your routine, regardless of the type of birth you had.
 Breath Work
Connecting your core with your pelvic floor before strength sessions.
 Full Body Strength
Introduce strength training. Postnatal group classes are a great place to help get some gym confidence back with like minded woman. It&rsquo;s important for your body to be strong, not only to feel good but so that you&rsquo;re strong enough to support yourself and your baby on a daily basis.
 Impact Exercises
Hopping, skipping, jumping should all be introduced before running and ensuring there is no heaviness, leaking or dragging whilst doing so. If you&rsquo;re in a postnatal group, these will likely be covered.
 Running
And then finally, you may just be ready to go on a gentle run. Consider the jog and walk approach. 2-3mins light jog followed by 1-2mins walk. Assess your &ldquo;run&rdquo; each time and make sure you aren&rsquo;t feeling any discomfort. Slowly build up each week. I always encourage running for time over distance when starting back. Don&rsquo;t put pressure on yourself to cover the distance and pace that you used too.
Please don&rsquo;t assume that you&rsquo;re ready for running. Most women have not ran in 6-9months, maybe more for some.
You&rsquo;re body has done amazing things by bringing a baby into the world.
Treat it like you&rsquo;d treat in injury, let it rest, give it time to heal, rehab it and strengthen it up.
You got this

10 Things to consider doing before returning to running postpartum.

Returning to Running Postpartum

10 Things to consider doing before returning to running postpartum

Hey everyone!
Have you ever felt like you're stepping into an interview when joining a Q&amp;A session? That's the vibe we're going for today&mdash;friendly, relaxed, and all about connecting with you. So, are we feeling good? Great! Let's chat.
We've got two amazing brand ambassadors here: Ciara McNulty, a savvy registered dietitian, and Dr. Sarah Murphy, who is a wealth of knowledge. They're here to field all your queries about menstrual cycles, training, nutrition&mdash;pretty much whatever pops into your head regarding women's health.
 To kick things off, let's dive into some questions that you've all sent in.
 Dietary Supplements: Do You Really Need Them? Let's start with a biggie: apart from good nutrition, sleep, and hydration, are there daily supplements you'd recommend for women? Ciara, take it away!
Food first, always. But yeah, there are a couple of essential ones.
In Ireland, during those low-sunlight months from October to March, drop a Vitamin D like it's hot&mdash; 10 to 15 mg to be precise. Can't soak up enough sun for natural Vitamin D? No stress, get yourself a spray supplement, or find it in a multivitamin.
Planning a family in the future? Consider a multivitamin with 400 micrograms of folic acid, crucial for women of childbearing age.
Remember, a balanced diet is key, but if you're plant-based or not a fan of fish, don't forget to look into supplementing calcium, iodine, and those omega-3s.
 And for everyone&mdash;yes, I mean everyone&mdash;Vitamin D is your friend and folic acid is your sidekick if baby-making is on the cards. Quick tip on the timing for supplements: don't do it on an empty stomach. Trust me, nausea and multivitamins on an empty stomach do not mix well. Find a time that works for you&mdash;perhaps right before bed or after breakfast.
 Reading the Signs of Your Menstrual Cycle
Next up, Dr. Murphy enlightens us on the importance of a regular menstrual cycle. It's like your body's sixth vital sign. Irregular cycle? It needs your attention. Stress, sudden life changes, or underlying health issues could be disruptions worth checking into. And definitely don't ignore it if you're on the birth control pill&mdash;hormonal contraception might just be hiding what's really up in your body.
 Hormonal Contraception: To Cycle or Not to Cycle
"Suppressing your cycle with hormonal contraception&mdash;is that okay?"
That's a double-edged sword right there. While it may be okay, Dr. Murphy warns it might cloak a different issue ticking away unnoticed.
 Nutrition, Training, and PCOS
Back to Ciara for insights on food and PCOS. It's not just about cysts&mdash;it's a hormonal wave pool that's more about how your body vibes with insulin. Complex carbs over simple ones, people! And protein is a non-negotiable at each meal. Remember the balanced plate rule? One-third veggies, one- third protein, one-third complex carbs. Apply that, and you're golden.
Make that fat healthy, too (think olive oil, nuts, seeds, oily fish), and don't shy away from carbs&mdash;they just need the right company.
 How to Know If You're Ovulating
Curious about ovulation? Dr. Murphy's got a fact check for us: regular periods are a solid hint, but keep an eye on your body's signals&mdash;like that change in vaginal discharge. Who knew?
Alright, let's take a breath here! We covered a lot, but there's always more on the horizon. If there's anything bubbling in your mind, don't wait&mdash;just ask. We're all about breaking down barriers and having candid conversations around women's health.
Stay tuned for more tips and real talk in Part 2 of our Female Q&amp;A Panel.
Until next time, stay curious and empowered. Take control of your health, one question at a time!
Remember: Knowledge is power&mdash;especially when it comes to understanding your body.
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Empowering Women's Health

Your Questions Answered by Experts

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707288589.webp" alt="Post Natal Breathing Technique in Perpetua" />
&nbsp;
Breathing is such an integral part of our lives, yet many of us don't realise how much it can impact our overall health, especially during pivotal phases like pregnancy and postpartum recovery. That's where the Connection Breath comes in-a gentle, supportive technique that not only enhances core strength but also promotes postnatal circulation.&nbsp;
<h2 style="text-align: left;">Understanding the Connection Breath</h2>
The Connection Breath is much more than just an inhale and exhale routine. It's a deliberate method designed to engage your core and improve postnatal circulation, which is essential for healing and recovery after childbirth. By harmonising the upper core, lower core, and pelvic floor, this technique supports your body's natural processes during and after pregnancy.
<h2 style="text-align: left;">How to Practise the Connection Breath&nbsp;</h2>
<ol style="text-align: left;">
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 5px; position: relative; margin-left: 24px;">Find Comfort: Lie down on a soft surface like a bed or yoga mat and let your muscles loosen.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 5px; position: relative; margin-left: 24px;">Set-Up: Place your hands on your abdomen to guide your breathing.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 5px; position: relative; margin-left: 24px;">Inhale: Breathe deeply, expanding your diaphragm. Feel your ribcage and abdomen rise, promoting healthy blood flow.</li>
<li style="border: none; font-family: poppins; font-size: 16px; padding: 10px 0 10px 5px; position: relative; margin-left: 24px;">Exhale: Release the air while gently drawing your abdomen inward. This encourages postnatal circulation and helps strengthen your core.</li>
</ol>
<h2 style="text-align: left;">Progressing the Connection Breath</h2>
Once you've mastered it lying down, progress to kneeling, seated, and eventually standing positions. These changes introduce balance challenges, which further boost circulation and core engagement.
<h2 style="text-align: left;">Daily Practice for Better Circulation</h2>
Aim for two sets of 10 deep breaths each day. The Connection Breath can fit seamlessly into your pre and postnatal routine, helping to improve your overall circulation and core connection.
<h2 style="text-align: left;">Benefits for Postnatal Women</h2>
<ul style="text-align: left;">
<li style="border: none;">Improved Postnatal Circulation: Enhances recovery and helps prevent swelling or discomfort.</li>
<li style="border: none;">Strengthened Pelvic Floor: Essential for postpartum recovery.</li>
<li style="border: none;">Core Stability: Supports the body as it heals.</li>
<li style="border: none;">Relaxation: Reduces stress, promoting overall well-being.</li>
</ul>
Your body is incredible, especially during the postpartum phase. Supporting it with techniques like the Connection Breath can enhance postnatal circulation and overall wellness.
<h2 style="text-align: left;">Let's Breathe Together</h2>
Ready to incorporate the Connection Breath into your routine for better postnatal circulation?&nbsp;
We&rsquo;re here to guide you every step of the way. Remember, this simple breath technique is your daily moment of self-care, helping you stay connected with your body during this special time.
For more guidance on pregnancy exercise in Dublin, check our <a href="https://perpetua.ie/pregnancy-exercise-dublin">Perpetua Fitness Pregnancy Exercise</a> classes.

Discover the Connection Breath technique to improve postnatal circulation and core strength. Learn how this simple breathing exercise supports recovery and overall wellbeing during pregnancy and postpartum.

Post Natal Breathing Technique in Perpetua

Mastering the connection breath

Boosting Post Natal Circulation with the Connection Breath

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707219547.webp" alt="improve power clean " />
<h2 style="text-align: left;">Perfecting Your Power Clean Technique</h2>
If you're passionate about hitting new personal records and refining your weightlifting skills, learning how to improve your power clean is essential. This dynamic lift combines strength, speed, and skill, making it a top priority for any athlete. Here, we break down the fundamentals that will elevate your power clean performance.
<h2 style="text-align: left;">Setting the Stage: Your Stance and Grip</h2>
Before we dive into the heart of the power clean, let's start with the foundation. Your stance and grip are critical when looking to improve your power clean. Your feet should be shoulder-width apart for proper stability and balance.
For grip, place your hands just outside your shoulders. A firm grip is key here&mdash;imagine yourself controlling the barbell with authority through every phase of the lift. With the bar at mid-shin level and your shoulders slightly in front of it, you're now in the perfect position to execute the next phase.
<h2 style="text-align: left;">Precision in Motion: Mastering the Bar Path</h2>
The bar path is where precision comes into play. To improve your power clean, you must maintain a tight bar path throughout the movement. As you initiate the pull, actively bring the barbell toward your body to create a scooping motion, which is essential for a smooth and powerful lift. This phase is key to hitting new personal records.
<h2 style="text-align: left;">The Moment of Truth: The Catch</h2>
The catch is the moment of truth when you transition from lifting to receiving the barbell. To improve your power clean, ensure you shoot your elbows up fast, catching the bar in the 'rack' position on your front shoulders. Your feet should also shift slightly outward to stabilise the catch. Finish the movement strong, standing tall with the bar securely in place.
<h2 style="text-align: left;">Common Power Clean Mistakes and How to Fix Them</h2>
Even experienced lifters can make mistakes in their form. Here are a few common pitfalls to avoid as you work to improve your power clean:
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Bar too far from the shins: Keep the bar close to maintain control.</li>
</ul>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Rushing the pull: A steady, controlled pull ensures a clean bar path.</li>
</ul>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Slow elbows: Quick elbow movement is essential for a secure catch.</li>
</ul>
<h2 style="text-align: left;">Drills to Improve Your Power Clean</h2>
Incorporating specific drills into your routine can drastically improve your power clean. Try these:
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Clean Pulls: Focus on the bar path and first phase of the lift to build strength and control.</li>
</ul>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Front Squats: Improve the strength and stability of your catch position.</li>
</ul>
<ul style="text-align: left; padding-left: 15px; padding-bottom: 12px;">
<li style="border: none;">Hang Cleans: Segment the movement to focus on the explosion and transition into the catch.</li>
</ul>
<h2 style="text-align: left;">Takeaway: Embrace the Process to Improve Your Power Clean</h2>
Improving your power clean is a journey that requires patience, precision, and practice. By focusing on the setup, mastering the bar path, and refining your catch, you&rsquo;ll see steady progress. Each step you take to improve your power clean brings you closer to your lifting goals. Celebrate the small victories, and keep striving for those new personal records.
Happy lifting!

Looking to improve your power clean? Discover top tips to perfect your stance, grip, bar path, and catch, and avoid common mistakes to hit new personal records.

Top Tips to improve your Power Clean

Perfect the technique

<img src="https://admin.perpetua.ie/images/1707207696.webp" alt="Tips for split jerk" />
If you're looking to refine your split jerk and enhance your weightlifting prowess, you've come to the right place. Today, we'll deep dive into the crucial aspects of the split jerk technique: the setup, the catch, and the recovery. By the end of this blog, you'll be ready to master this movement and hit new personal bests.
<h2 style="text-align: left;">The Essential Setup</h2>
Get Your Grip and Stance Right
Before you attempt the split jerk, it&rsquo;s paramount to get your setup dialled in.
<ul style="text-align: left;">
<li>Hand Position: Place your hands just outside your shoulders on the barbell. This is your power zone, where you can generate the most force.</li>
<li>Elbow Alignment: Keep those elbows slightly in front of the bar. This helps in maintaining control and stability.</li>
<li>Feet Placement: Stand with your feet shoulder-width apart. This stance provides a stable foundation for the explosive movement to follow.</li>
</ul>
Remember, your setup is the building block of a successful split jerk. Take time to practice and perfect it.
<h2 style="text-align: left;">The Dynamic Catch</h2>
Harness the Dip and Drive
As we transition from the setup, we're gearing up for the catch phase. This moment is all about timing and precision.
<ul style="text-align: left;">
<li>The Execution: After you descend into a controlled dip, explosively drive upward. This is the 'dip and drive'&mdash;the heart of the split jerk's power generation.</li>
<li>The Punch: As you reach full extension, punch the barbell up and slightly back. Imagine you're trying to send the bar through the ceiling.</li>
</ul>
TIP: Envision your arms as pillars, pushing against an immovable force. It's all in the punch!
Positioning Your Feet
As you 'punch' the weight, it's time to split those feet.
<ul style="text-align: left;">
<li>Your front foot steps forward while the back foot pushes back.</li>
<li>The heel of your back foot should remain off the ground, adding to your balance and allowing for a deeper split.</li>
</ul>
This creates a stable and balanced position to catch the barbell overhead and is crucial for maintaining control throughout the movement.
<h2 style="text-align: left;">The Crucial Recovery</h2>
Reset for Strength
The last segment of the split jerk is where we bring it all back together&mdash;the recovery.
<ul style="text-align: left;">
<li>Step by Step: Begin by stepping the front foot back slightly, followed by moving the back foot forward.</li>
<li>Strongest Position: Your goal here is to return your feet to their most potent position, shoulder-width apart, beneath you.</li>
</ul>
Remember: Front foot, back foot. This mantra will guide your recovery to avoid imbalance or injury.
Lower with Control
Finally, after securing your feet, lower the barbell back to your shoulders with control. You've completed one rep.
Prepare yourself for your next lift, keeping in mind the sequence: hit the setup, nail the catch, and recover with precision. Dead weight up, when ready!
<h2 style="text-align: left;">Perfecting Your Split Jerk: Final Tips</h2>
To wrap it up, the split jerk is not just about strength&mdash;it's a symphony of coordination, balance, and technique. Let's review the keys to success that we've covered:
<ol style="text-align: left; margin-left: 25px;">
<li>Master the Setup: Lock in your grip, stance, and elbow position. A strong foundation means a stronger lift.</li>
<li>The Catch: Dip, drive, and punch the barbell confidently. Your feet must move swiftly into a balanced split.</li>
<li>Recovery is Key: Step front foot, back foot. Reset with intent and control.</li>
<li>Train Smart: Practicing the split jerk requires both mental and physical focus. The more you practice, the more fluid the movement becomes.</li>
</ol>
 Lifting friends, the journey to a better split jerk is one of patience and practice. Remember to warm up properly, listen to your body, and progress at a pace that&rsquo;s right for you.
Until next time, keep lifting, keep improving, and as always, lift safely and with passion!
That's all for today's lifting lesson. Stay tuned for more tips and remember to hit save on this one for your next powerlifting session. Together, let's lift the dead weight up and above! 👊

Top Tips To Improve The Split Jerk

Improve Your Split Jerk Technique

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1707126322.webp" alt="run safely Post Partum" />
&nbsp;
If you've recently gone through the journey of childbirth, you're probably eager to lace up your sneakers and hit the tracks once more. As a mother myself, I know that postpartum recovery is unique for every woman, and getting back into your fitness routine should be both safe and enjoyable. That's why I've compiled my favorite exercises that will not only pave the way for your comeback but also ensure your body is robust and ready. Let's dive into my top movements specifically designed for strengthening postpartum bodies.
<h2 style="text-align: left;">1. Single Leg Balance</h2>
Balancing exercises are crucial for recovering core stability and enhancing your proprioception &ndash; your body's ability to sense movement, action, and location. It's pretty straightforward:
<ul style="text-align: left;">
<li>Stand on one leg, ensuring your hips are level.</li>
<li>Keep your supporting knee slightly bent.</li>
<li>Hold this balance for 10 seconds before switching sides.</li>
</ul>
Repeat this balance drill for two to three sets of eight to ten reps per leg. Remember, it's not a competition; take your time and find your center.
<h2 style="text-align: left;">2. Reverse Lunge with a Hop</h2>
This dynamic movement targets your glutes, hamstrings, and quads &ndash; prime runners&rsquo; muscles. Plus, that little hop is going to start prepping your body for the impact it'll experience during a run.
<ul style="text-align: left;">
<li>Step back into a lunge, keeping your front knee above your ankle.</li>
<li>As you step back to the starting position, add a small hop on your front leg.</li>
</ul>
Work your way through two to three sets, performing eight to ten reps for each leg.
<h2 style="text-align: left;">3. Single Leg Split Stance RDL</h2>
The Romanian Deadlift (RDL) is a stellar exercise for your posterior chain &ndash; the muscles on the backside of your body.
<ul style="text-align: left;">
<li>Start in a staggered stance, one foot slightly in front of the other.</li>
<li>Hinge at your hips, keeping your back straight and chest up.</li>
<li>Lower your torso until you feel a stretch in the hamstrings of your front leg.</li>
<li>Return to the starting position, engaging your glutes.</li>
</ul>
Again, aim for two to three sets of eight to ten reps per side.
<h2 style="text-align: left;">4. Lateral Hops</h2>
Now it's time to introduce a bit of impact with a side-serving of agility.
<ul style="text-align: left;">
<li>Begin with your feet together.</li>
<li>Hop side to side, landing softly and controlling your movement.</li>
</ul>
Perform this exercise for two to three sets of eight to ten reps on each side. As you become more comfortable, increase the speed and power of your hops.
<h2 style="text-align: left;">5. Jogging on the Spot</h2>
No running list would be complete without some actual running, right? Let&rsquo;s start slowly, with jogging on the spot.
<ul style="text-align: left;">
<li>Lift your knees and jog gently, keeping your impact light.</li>
<li>Start with short periods and gradually increase as you feel able.</li>
</ul>
This activity can be done in intervals, eventually working up to longer durations as your confidence and fitness level increase.
Remember, while going through these exercises, watch for any signs of heaviness, dragging, or incontinence. If you experience any, consult with a healthcare professional. You shouldn&rsquo;t feel any discomfort beyond the typical muscle fatigue from working out.
"Always listen to your body's cues and seek professional guidance before jumping back into your running routine postpartum."
Safety First!
Before you start any of these exercises, it's imperative to have your doctor or a postpartum fitness specialist clear you for physical activity. Every person's recovery journey is different, and you want to make sure it's safe for you to begin a workout program.
Taking care of a newborn is a workout in itself, but incorporating these exercises into your routine will give you the strength and confidence to get back out there and do what you love: running. Whether it's sprinting after a runaway toddler or chasing down your next PR, the track awaits your triumphant return.
Happy trails, and stay steadfast on your postpartum fitness journey! 🏃&zwj;♀️💪
[Please note that the images suggested to be inserted here should depict the exercises mentioned in the article. Ideally, they would display correct form and postpartum body-safe methods of performing the exercises.]
In closing, these exercises cater to the gradual reintroduction of the body to the demands of running. For more tips, strategies, and community support, check out our resources for postpartum runners. Happy running, and stay tuned for more fitness insights!

Get back to running safely Post Partum

Comeback to running

<img style="display: block; margin-left: auto; margin-right: auto;" src="https://admin.perpetua.ie/images/1706530871.webp" alt="Pre/post natal safe core movements" />
Safe Core Movements During and After Pregnancy: 
A Guide to Keeping Strong 🤰** Pregnancy is a time of profound change, not just emotionally and mentally, but physically too.&nbsp; For many of us expecting mothers, staying active and keeping our muscles, especially our core strong, is top of mind.&nbsp; But here's the question: How can we work on our core without overdoing it or causing strain that might harm us or our little ones?&nbsp; Today, I want to share with you my top five safe core movements that can be practiced during pregnancy. These exercises are designed to keep you strong, without putting undue pressure on your belly to avoid any "coning" or "doming" that can occur with certain core exercises.
1. Pallof Hold or Press **Work Those Obliques**&nbsp; The first exercise in our safe-core series is the Pallof hold or press. This movement is all about targeting the oblique muscles, which are crucial for torso stability and can help you manage the weightier front you&rsquo;re now sporting. ![]
2. Single Arm Carry or Hold **Strength in Asymmetry**&nbsp; Second on our list is the single arm carry or hold. It's a fantastic workout to cultivate strength on one side of the body at a time. After all, you're going to need that single-sided strength postnatally when carrying your adorable baby around.
3. Overhead Hold or Carry **Raise the Roof with Your Strength**&nbsp; Elevating the farmer hold to new heights, literally, is the overhead hold or carry. By lifting a weight overhead, you engage not just your core but also your shoulders and arms, preparing you for lifting more than little ones in the future.
4. Side Plank **Obliques? Meet Your Matchmaker**&nbsp; Fourth on the menu is the side plank, a move that targets the oblique muscles yet again. But this time, with the added challenge of maintaining a plank position. It's all about that single-sided strength and balance.
5. Bird Dog **Balance and Core in Harmony** Last but by no means least, we have the bird dog exercise. This one throws a little balance into the mix, really testing your core stability as you extend opposite arm and leg away from your body.&nbsp;
&nbsp;
During pregnancy, staying active and maintaining our core strength is crucial. The key is to keep the movements isolated and simple to avoid any unnecessary pressure.
Remember, your wellbeing and your baby's health are what's most important. I hope you find these movements helpful throughout your pregnancy.
They're designed to help you maintain and build strength in a way that's safe and effective for you and your baby.
Remember to listen to your body and consult with your healthcare provider before starting any new exercise routine.
Everyone&rsquo;s journey is different and unique &ndash; especially when it comes to pregnancy.
If you've enjoyed these tips and found them useful, feel free to share them with other expecting moms. As we embark on this incredible journey of motherhood, let's support each other in staying healthy, strong, and empowered.&nbsp;

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LORRAINE CONWELL

How to Start Women's Strength Training in Dublin

How a Mum and Baby Gym Class Can Reshape Your Postpartum Year

Post Natal Training at Perpetua Fitness

A Guide to Exercise During Pregnancy

Safe Exercises during Pregnancy

10 Things to consider doing before returning to running postpartum

Empowering Women's Health

Boosting Post Natal Circulation with the Connection Breath

Top Tips to improve your Power Clean

Top Tips To Improve The Split Jerk

Get back to running safely Post Partum

Safe Core Movements During & After Pregnancy

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