A postnatal strength program for the 4th trimester
An evidence-based program for strength training after birth, built to help you return to lifting at a pace that works for your body
Recovering from birth asks a lot of your body, and getting back to training goes best when you build up gradually. The Fourth Trimester is split into two progressive blocks, one for weeks 1 to 3 and one for weeks 4 to 6, so each workout builds on the last without asking too much too soon.
Every exercise includes a looping demo and a longer walkthrough video from Sohee with form cues and coaching notes. You can also send in form checks and ask questions in the community.
Pick what feels realistic right now. Some weeks will look different from others, and you can change your schedule whenever you need to.
Both versions are included, so you can train in the living room during nap time or head to the gym when you have someone to hand the baby to.
Each movement includes one main option and three alternatives, so you can adjust based on how you’re feeling that day.
The postnatal program is part of Momentum by Sohee, our monthly training app. Your membership includes the full program, exercise demos, coaching videos, form checks, and access to the community. Once you’ve finished both blocks, the rest of the app’s programs are there when you’re ready for what’s next.
See the programming for the block you’re in, whether that’s weeks 1 to 3 or weeks 4 to 6.
Open your schedule and see what’s coming up.
Choose the main movement or switch to one of three alternatives.
Use the looping demo for a quick reference or watch the full walkthrough.
Submit a video, ask a question, or connect with other moms training through the same season.
PhD, CSCS, *D
Sohee Carpenter is a fitness professional and content creator who has been a coach since 2012. She has her PhD in Sports Science from Auckland University of Technology, an M.S. in Psychology from Arizona State University, and a B.A. in Human Biology from Stanford University. Additionally, she is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association with Distinction (NSCA-CSCS, *D) and a Pre- and Post-Natal Coach from Girls Gone Strong, and she currently serves as a fitness advisor for Women’s Health Magazine. She previously authored 2017’s Eat.Lift.Thrive. and was a Women’s Health Magazine cover model.
Her methods are evidence-based, and her focus is on achieving sustainable results with her clients while allowing them to live their everyday life as well as educating the general public on fitness-related research.
Get to know her better on Instagram: @soheefit
Rachel Pendakur lives in San Diego, CA, and has been a coach on the ELT Method team since 2019. Rachel started strength training on a whim in high school and was immediately hooked, kicking off an ongoing love of getting stronger in the gym. Although her first experiences in the weight room were overwhelmingly positive, she noted substantial challenges through her college years and early 20s as she maneuvered diet culture messaging and her relationship with food and exercise. Her struggles ultimately reignited her love for strength training and prompted her to continue learning and teaching. Now, she is passionate about educating and partnering with individuals who want to reach and sustain their goals with a comprehensive view of health in mind, no matter their fitness level.
Rachel holds an M.A. in Psychological Science, and her research areas of interest have centered heavily on health psychology as well as behavior change and adherence to health-promotion behaviors. From both research and practice, Rachel knows that people most often need help with behavior change execution, whether they want to focus their coaching on a physique goal, performance goal, body image work, or simply on general health improvements and quality of life. She firmly believes that fitness should be a positive addition to your life; not an all-consuming endeavor.
Her coaching approach emphasizes client autonomy, and sustainable change supporting long-term benefits. In addition to hitting the gym in her free time, she also loves to try new San Diego restaurants, go on walks and hikes, or just relax with her dog and a good book. Certifications & Training: NSCA-CSCS, *D, CPCC, GGS-1, Binge Eating Essentials for Health Professionals (BBE), Behavior Change & MI (Stages of Change), B.A. Music, B.A. Psychology
Get to know her better on Instagram: @rpendakur
BPEC Kinesiology
Naemma Borje is a certified personal trainer who has been coaching since 2018. She has worked with clients across a wide range of goals, fitness levels, and life stages, and enjoys supporting a diverse client population including busy professionals, students, parents, pre- and post-natal clients, and athletes.
Naemma holds a Bachelor’s degree in Physical Education & Coaching with a concentration in Kinesiology. Her academic training emphasized teaching and coaching principles, including leadership and pedagogy, as well as human performance sciences such as biomechanics, anatomy, and physiology, alongside social sciences and humanities. Her educational background shapes her coaching approach by empowering clients to build self-efficacy, develop autonomy, and cultivate lasting confidence and competence in movement and exercise.
In addition to her coaching background, Naemma is also Precision Nutrition Level 1 certified and takes a flexible, individualized approach to nutrition coaching that considers each client’s lifestyle, personal preferences, cultural influences, and unique needs.
Naemma also has experience working in a cardiac rehabilitation exercise setting, where she supports patients recovering from cardiac events in a supportive environment. Through this work, she gained experience monitoring and managing cardiometabolic risk factors and other relevant health considerations while helping clients safely rebuild confidence with exercise.
Outside of coaching, Naemma enjoys strength training, pole fitness and dancing, playing Scrabble, and watching Jeopardy. She lives in the Metro Vancouver area in British Columbia, Canada with her pet bunny and fiancé.
Certifications & Training: BPEC Kinesiology, PN1, BCRPA CPT
Join Momentum by Sohee and start The Fourth Trimester whenever you and your body are ready.
