TRAIN WITH CONFIDENCE THROUGH PREGNANCY AND EARLY POSTPARTUM

Q: What's included in Empowered Motherhood Through Movement?

The program includes three full-body strength training sessions per week during pregnancy, gym and home workout options, weekly foundational exercises, breathing and mobility work, exercise demonstrations, coaching cues and structured training guidance. It also includes six weeks of postpartum recovery with separate pathways for vaginal birth and C-section recovery.

Q: Do I need previous strength-training experience?

No. The program is suitable for beginners as well as women with previous strength-training experience. It includes exercise demonstrations, coaching notes and progressive training guidance.

Q: When can I start, and is it too late to join if I'm already further into my pregnancy?

The program starts from week 5 of pregnancy, but women can join during any trimester, including the final weeks. Beginners are encouraged to start with the foundational week 5 program, while experienced participants can start at the stage that matches their pregnancy.

Q: How many workouts are there each week, and how long do they take?

During pregnancy, the program includes three full-body strength training sessions per week. Most sessions take approximately 30 to 60 minutes. Weekly Foundations exercises are also recommended at least twice per week. During the first six weeks postpartum, there are three gentle, recovery-focused sessions per week.

Q: What equipment is required for this program?

The gym program uses equipment such as barbells, dumbbells, kettlebells, resistance machines, benches, resistance bands and mobility accessories. The home program requires dumbbells or kettlebells, resistance bands, a stable step-up surface, a Pilates ball, a yoga block, a massage ball and an exercise mat. A birth ball is required from the third trimester.

Q: Can I adapt the program based on how I'm feeling during pregnancy?

Yes. The training guidance can be adapted to your energy levels and how you feel. You can reduce sets, lower intensity, take longer rest periods or shorten sessions as needed.

Q: How do I access the workouts?

After purchasing the program, you receive access through an online member area. Each week includes foundational exercises, warm-ups, strength training plans, coaching cues and video demonstrations.

Q: How long will I have access to the program?

A one-time payment provides lifetime access for as long as the program remains available. With the monthly payment option, access continues for the duration of the subscription and ends after the current billing period when cancelled.

Q: Is this program suitable for all pregnant women?

The program is designed for women who are able to exercise during pregnancy. Women with pregnancy complications, exercise restrictions or concerns about physical activity should consult their healthcare provider before starting or continuing.

A guided journey through pregnancy and postpartum with structure, progression, and support.

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WHO THIS IS FOR

NEW TO STRENGTH TRAINING

EXPERIENCED WITH STRENGTH TRAINING

WANTING MORE TRAINING CONFIDENCE

EARLY POSTPARTUM SUPPORT

Welcome to Empowered Motherhood Through Movement

I’m Johanna Langella — your movement coach for every stage of pregnancy and postpartum.

This program is designed to support, guide, and empower you through one of the most transformative journeys of your life. Through a focus on strength, mobility, and confidence, you’ll learn how to move with intention, understand your body, and feel strong - physically and mentally - throughout every phase of motherhood.

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WHAT’S INCLUDED

Foundation

Week 5 - 13

1st Trimester

Build healthy habits and stay active through early changes.

empower

Week 14 - 27

2nd Trimester

Maintain strength and adapt as your body changes.

prepare

Week 28 – birth

3rd trimester

Support mobility, stability, and prepare for delivery.

recover

birth - week 6

4th trimester

Support recovery and reconnect with your core and pelvic floor through gentle movement

HOW THE PROGRAM WORKS

Every strength session is a full-body workout, with both gym and home options so you can train wherever works best for you.

Your workouts follow structured 4-week phases, giving you time to build confidence and technique with each exercise while gradually progressing through reps, load and control.

Each week gives you a clear program to follow, with guidance on how to adjust your training as your pregnancy progresses and according to your energy and how your body feels.

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Each Week Includes

Full-body strength training sessions

Gym + home workout options

Mobility, recovery & birth-prep work

Exercise guidance & coaching cues

Video demonstrations for every exercise

You'll Feel

Stronger

More confident in your training

More connected to your body

More physically prepared for labor

Supported through early postpartum recovery

WHY I CREATED EMPOWERED MOTHERHOOD THROUGH MOVEMENT

I believe women deserve to feel strong, supported, informed and confident throughout pregnancy, birth, recovery and motherhood.

Pregnancy is one of the most transformative experiences a woman can go through - physically, mentally and emotionally. It can bring strength, excitement, uncertainty, change and sometimes fear.

Woman in black sport clothes lifting weight, in gym environment

Through my own experience, I realized how easy it is for women to lose trust in their bodies or feel unsure about what movement during pregnancy should look like.

This program was created to change that.

Not through fear or perfection — but through education, support, awareness and intelligent movement.

EMPOWERED MOTHERHOOD THROUGH MOVEMENT FOCUSES ON
• Strength
• Mobility
• Breathing
• Recovery
• Balance

Woman in black sport clothes standing with one knee on bench, lifting weight

Because movement during pregnancy isn’t about pushing harder. It’s about learning how to support your body through every stage of motherhood.

FOUNDATION FIRST: BREATHING

Breathing is a key part of this program.
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Breathing is practiced throughout all phases of the program and should be included before and during your training sessions.

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A note from johanna

Pregnancy is one of life’s most incredible journeys, and every experience is unique.

This program is designed to guide you safely through each stage, but remember that your body and your health are always the priority. Some days you may feel strong and energized, while other days you may need extra rest and recovery.

Listen to your body, trust the process, and know that I’m here to support you every step of the way.

looking for personalized support?

If you have questions about the program, need help understanding exercise alternatives, or are looking for more individualised support, feel free to reach out — I’d be happy to help.

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IMPORTANT NOTES

Adjust your training based on your energy and how you feel.

Meet your body where it is — adjusting exercises, load or intensity when needed.

Avoid holding your breath and use the breathing guidance provided for each exercise.

Always follow any individual recommendations or restrictions given by your healthcare provider.

program structure

Your body is already doing incredible work, even before many of the physical changes become visible. This phase is about building strong foundations through breathing, movement awareness, mobility, and strength, while learning to work with changing energy levels and symptoms.

The goal is to help you feel connected, supported, and confident in your body from the very beginning.

Duration: week 5-13

As your pregnancy progresses, this phase is about building on the foundations you’ve created and continuing to develop strength, stability, mobility, and confidence in your movement. Your body is changing, and your training evolves with it — helping you stay capable, connected, and strong.

The goal is to help you trust your body, feel confident in what it can do, and move through pregnancy with strength and purpose.

Duration: week 14-27

Your body is preparing for one of the most incredible and physically demanding experiences it will ever go through. This phase is about continuing to feel strong while adapting your training as your body changes, with greater focus on mobility, breathing, relaxation, recovery, and birth preparation.

The goal is to help you feel strong, confident, connected, and prepared as you move closer to meeting your baby.

Duration: week 28-birth

Your body has just completed an incredible journey through pregnancy and birth, and now it deserves time, support, and patience as recovery begins. This phase starts with breathing, reconnection, and gentle movement, gradually helping you rebuild your foundations as you feel physically and mentally ready.

The goal is to support your recovery, help you reconnect with your body, and begin rebuilding strength and confidence one step at a time.

Postpartum: birth-week 6

Each week contains a downloadable PDF with structured guidance, workouts, and video links.

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about me

I’m Johanna Maria Langella - prenatal and postpartum coach, mother and co-founder of Strength Lab Training Systems.

Originally from Stockholm, Sweden, movement has been part of my life for as long as I can remember. After years of competing in synchronized figure skating and traveling the world training horses, I eventually settled in Marbella, Spain, where my husband Luca and I built Strength Lab together, 2020.

Over the years, we’ve coached both in-person and online with one main goal: helping people move and feel better physically and mentally.

My passion for pregnancy and postpartum training deepened when I became pregnant myself in 2024.

Through my own pregnancy journey, I became determined to better understand how women can train safely and confidently throughout pregnancy and postpartum - physically, mentally and emotionally.

Experiencing both an ectopic pregnancy and miscarriage also reinforced for me how important support, balance, recovery and trust in your body truly are throughout pregnancy and motherhood.

Today, my coaching combines strength training, mobility, breathing, recovery and realistic expectations to help women feel strong, informed, supported and empowered through every stage of motherhood.

frequently asked questions

What’s included in Empowered Motherhood Through Movement?

The program is designed to support you from Week 5 through Week 42 of pregnancy, followed by six weeks of postpartum recovery.

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During pregnancy, you’ll receive:

3 full-body strength sessions per week

Follow the gym or home training program, with a programmed warm-up and planned progression across four-week blocks.

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Weekly Foundations

A separate collection of foundational drills to complement your strength training, with a focus on:

Breathing
Hip mobility and pelvic control
Thoracic mobility
Adductor mobility
Foot and ankle function

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Exercise demonstrations and coaching cues

Each movement includes a video demonstration and coaching cues to help you understand the setup, movement, breathing and intention behind the exercise.

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Clear training guidance

Each session includes guidance for sets, reps, tempo, RPE and rest, so you know how the exercises are intended to be performed and progressed.

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Training that evolves with your pregnancy

First trimester:

Build your foundations, develop body awareness, establish breathing and movement patterns, and learn to adapt training around changing energy levels.

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Second trimester:

Build on those foundations through strength, movement quality, mobility, coordination, and confidence as your body changes.

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Third trimester:

Maintain strength while adapting movement, with increasing emphasis on mobility, breathing, relaxation, recovery, and birth preparation.

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Postpartum Weeks 1–6:

A gradual recovery-focused program designed to help you reconnect with your breathing, core, pelvic floor, mobility, and movement after birth.

There will be separate postpartum pathways for vaginal birth and C-section recovery, allowing the early postpartum phase to better reflect the different demands of each type of recovery.

Do I need previous strength-training experience?

No, you don’t need previous strength-training experience to follow the program.

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The program provides coaching notes and video demonstrations for each exercise, giving you clear guidance on how the movements are performed.

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At the same time, the program includes structured progression and strength work, making it equally suitable for women who already have strength-training experience and want to continue training with purpose throughout pregnancy.

When can I start, and is it too late to join if I’m already further into my pregnancy?

The program begins from Week 5 of pregnancy, but you can join at any stage, whether you’re in your first, second, or third trimester—even if you’re already in your final weeks.

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If you already have strength-training experience, you can start with the week that matches where you currently are in your pregnancy and follow the training and Weekly Foundations designed for that stage.

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If you’re a complete beginner, particularly if you have little or no experience training in a gym, I recommend starting from Week 5 of the program regardless of how far along you are in your pregnancy. The training is progressively built from the foundations, with exercises and programming gradually developing as you move through the weeks.

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This means that if you join at Week 15 or Week 20 of your pregnancy, for example, you do not necessarily need to begin with Week 15 or Week 20 of the program. Start at the level that best reflects your training experience and progress from there.

How many workouts are there each week, and how long do they take?

During pregnancy, the program includes three full-body training days per week, each with a programmed warm-up followed by a full-body strength session.

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Most sessions are designed to take around 30–60 minutes, depending on your pace, rest periods and the number of sets you choose to complete. The prescribed sets are there as a guideline, so you can shorten a session when needed and adapt your training around your energy levels and how you’re feeling that day.

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Alongside your strength sessions, you’ll have your Weekly Foundations. These can be completed at home and I recommend including them at least twice per week, although they can also be practised more frequently or even daily.

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During Postpartum Weeks 1–6, you’ll also have three programmed days per week, but these are intentionally very gentle and recovery-focused. There is no strength training during this phase, particularly in the early weeks. The focus is on breathing, reconnection and gradual movement as your body and mind recover after birth.

Can I switch between the home and gym training programs?

Yes. You can switch between the home and gym training programs depending on what best suits you, where you’re training, and the equipment you have available.

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If at any point a gym session feels too technical, or you simply feel that the home program is a better fit for you that week, you can follow the corresponding home workout instead.

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This gives you the flexibility to continue training as your needs, routine, location, or access to equipment change throughout your pregnancy.

What equipment is required for this program?

You’ll have access to both the gym and home training programs, giving you the flexibility to choose which option suits you best throughout your pregnancy.

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For the gym program, you’ll need access to a well-equipped gym with:

Barbells
Dumbbells
Kettlebells
Cable or resistance machines
Benches
Suitable step-up surfaces
A small Pilates ball (approximately 20 cm)
A yoga block
A tennis ball or massage ball
Short and long resistance bands
A soft surface or exercise mat
A secure attachment point for your long resistance band, such as a door anchor

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→ Watch: How to Set Up a Long Resistance Band with a Door Anchor

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Some exercises throughout the program use specific equipment, such as a barbell, kettlebell, trap bar or certain gym machines. Where appropriate, alternative variations are provided in the coaching notes, giving you the option to use dumbbells or another variation instead.

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If your gym doesn’t have a particular piece of equipment or machine and you’re unsure which alternative to use, you can always get in touch by email and I’ll be happy to help you find a suitable option.

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For the home program, you’ll need:

Dumbbells and/or kettlebells
Short and long resistance bands
A secure attachment point for your long resistance band, such as a door anchor
A stable step-up surface, such as a box, bench, or sturdy chair
A small Pilates ball (approximately 20 cm)
A yoga block
A tennis ball or massage ball
A soft surface or exercise mat

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You don’t need both dumbbells and kettlebells for the home program. A dumbbell can be used in place of a kettlebell where needed.

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From the third trimester onward, an appropriately sized birth ball is required, as it becomes part of the breathing, mobility, and birth preparation work.

Can I adapt the program based on how I’m feeling during pregnancy?

Absolutely. Pregnancy places a lot of additional demands on your body, and how you feel can vary greatly from one day to another. Some days you may feel strong and energised, while on others you may feel more tired, nauseous, uncomfortable, or simply not have the same capacity for training.

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The sets, reps and training guidance throughout the program are there as guidelines. You can reduce the number of sets, take longer rest periods, lower the intensity, or shorten the session whenever you need to.

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And sometimes, simply turning up and completing the warm-up may be enough for that day.

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The goal is not to complete every session exactly as written, but to use the program as a framework while continuing to listen to your body and adapt your training to what you need that day.

How do I access the workouts?

Once you purchase the program, you’ll receive access to the full pregnancy program from Week 5 through Week 42, followed by the first six weeks of postpartum recovery, through your online member area.

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Each week gives you access to your Weekly Foundations, warm-up and strength training plan, making it easy to follow your training wherever you are.

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Each exercise includes your programmed sets, reps, tempo and RPE, and rest, along with a coaching cue and a link to a video demonstration where I perform the movement, giving you clear guidance on how each exercise should be performed.

How long will I have access to the program?

With a one-time payment of €219, you’ll receive lifetime access to the entire Empowered Motherhood Through Movement program, including all three pregnancy trimesters and early postpartum recovery.

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You can revisit the workouts, educational content and exercise demonstrations whenever you need, for as long as the program remains available.

Is this program suitable for all pregnant women?

Empowered Motherhood Through Movement is designed for women who are able to exercise during pregnancy. Every pregnancy is different, and there may be circumstances where exercise needs to be modified or temporarily restricted.

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If you have a pregnancy complication, have been advised to restrict exercise, or are unsure whether exercise is appropriate for you, please speak with your healthcare provider before beginning or continuing the program. Any individual medical advice you receive should always take priority.

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If you’re unsure whether Empowered Through Motherhood is the right fit for you, you’re always welcome to get in touch with me before joining.

What if I’m experiencing pain or have specific limitations during pregnancy?

Empowered Through Motherhood is a structured pregnancy training program designed to provide guidance throughout the different stages of pregnancy, but it is not an individually personalised program.

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Every pregnancy and every body is different. If you are experiencing pain, have specific limitations, or need more individual support with your training, I highly recommend choosing personalised coaching so that your program can be adapted specifically to you and your needs.

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Please get in touch and we can arrange a call to discuss your situation and find the training approach that will suit you best.

What happens after I give birth?

After delivering your baby, the program continues with six weeks of postpartum recovery, with separate pathways for vaginal birth and C-section recovery.

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There is no expectation to begin straight away. Every birth and recovery is different, and you can start when you feel physically and mentally ready, while always following any individual guidance from your healthcare provider.

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The early postpartum phase is intentionally very gentle. The focus is on breathing, reconnecting with your pelvic floor and core, gentle mobility, and gradually reconnecting with your body and movement as you recover.

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A separate Return to Strength postpartum program will also be released soon, designed to support the next stage of your training after the initial recovery phase.

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If your birth or recovery means you need more individualised support, you can always get in touch to discuss personalised coaching and a program tailored specifically to you.