What is Post-Pregnancy Level Up with Sarah Smith?

If you’ve finished Post-Pregnancy with Sarah (or any of our post-pregnancy programs), but don’t feel quite ready to start a strength program, Post-Pregnancy Level Up is the perfect bridge to get you physically and mentally ready. 

This program sits in between our post-pregnancy programs and our full suite of strength programs. It’s more advanced than our other post-pregnancy programs, but it has greater consideration for pelvic floor recovery, core reintegration and rebuilding foundational strength than our standard strength programs. This means the workouts include more structured repetition, slower progression and a stronger emphasis on technique before increasing load or intensity.

What is involved in Post-Pregnancy Level Up with Sarah Smith?

In this 12-week program, workouts are 30-45 minutes, and you’re aiming to complete 3-4 each week, plus a Mobility & Stretching (rehab) session.

• Lower Body Squat
• Lower Body Deadlift
• Upper Body & Core
• Full Body Conditioning

3x Resistance (4 available), 2x Cardio (3 available) 2x Recovery (2 available)

What Equipment do I need to complete this program?

• Dumbbells

• Booty Band

• Resistance Band

• Barbell

• Plates

• Step

• Bench/Bench Alternative

• Wall

Exercise substitutions are not available in the Sweat app for any of our post-pregnancy programs, as they have been specifically designed for postpartum recovery and training. If you don’t have a barbell, you can swap it for dumbbells (e.g. swap a barbell squat to a dumbbell goblet squat, or swap a barbell bent over row to a dumbbell bent over row). If a particular exercise is not accessible or feels uncomfortable, we recommend lowering the intensity, taking extra rest, or skipping the movement and continuing with the rest of the session.

How do the workouts work?

Workouts repeat across three-week cycles and get progressively more difficult through changes in reps, load, tempo and rest periods, so you can finish feeling strong and confident to transition from post-pregnancy training into progressive strength training.