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Postnatal
Small-Group
Personal Training

The first few months after having a baby can be a lot to navigate physically. You're recovering, caring for your newborn, and working out what you're ready to do again.

There isn't one right place to start. Your birth, your recovery, your body and your previous experience all make a difference.

At Sola, you'll train in a small group, but your training is built around you. We'll meet you where you are now, then gradually rebuild strength and capacity from there.

Register your interest
A mother lifting her baby overhead in the studio at Sola
6
Max per group
1:1
Programme per person
2
Month training blocks
E10
Leyton
How your training works

You'll train alongside other women, but you'll have your own programme, exercises and progressions.

01
Assessment

You'll start with a 30-minute one-to-one assessment with the trainer at the studio. You'll talk through your pregnancy, birth, recovery, symptoms and training history, and look at how you're currently moving and loading.

£25, one-off
02
Your programme

You'll receive an individual programme built around your starting point. Your exercises, loads and progressions will develop as you get stronger.

03
Weekly coaching

Train once a week in a small group of up to six. Everyone trains together, but your exercises and progressions are adapted to you.

04
Progress as you recover

Your training is reviewed regularly so we can keep progressing the work and adjust it as you change. You'll always know what you're working towards and why.

Your trainer
Sophia Smith, strength coach
Sophia Smith
Level 3 Personal Trainer
British Weightlifting Level 1
CrossFit Level 2 Trainer
REPs R0131367

Sophia is a London-based strength coach with a background in weightlifting and CrossFit.

Her approach is centred on good coaching, appropriate loading and steady progression. Every programme is written for the person in front of her rather than taken from a template.

That matters postnatally because two people can be at completely different stages, with different experiences and different goals. The training should reflect that.

The aim is to help you rebuild strength and confidence gradually, then give you a foundation you can continue building on.

@sophiasmithfitness →
What we'll work on

The focus is on gradually rebuilding strength and helping you feel more capable in your body again.

Strength

We'll safely and gradually rebuild the strength you may have lost during pregnancy and the early months after birth, using progressive resistance training and gradually increasing the work as you're ready.

Core

Your core work will depend on your recovery and what you're experiencing. If you have diastasis recti, we'll take the degree of separation and your individual circumstances into account when planning your training.

Pelvic floor

Your pelvic floor recovery is part of the picture too. We'll take symptoms and any advice you're already receiving into account when planning your training.

Getting back to doing things

The goal isn't just to be able to exercise again. It's to gradually build back the strength you need for everyday life and the things you want to do, whether that's carrying your baby, lifting weights, returning to another sport or simply feeling stronger day to day.

Who is it for?

You don't need to be fit or have a background in strength training.

This is for women who have been cleared to exercise and want some guidance getting back into training after having a baby.

You might be:

Wherever you're starting, the programme starts there too.

Why we're running it

Having a baby changes your body.

Getting stronger again takes more than simply being told to take it easy.

It takes time, appropriate training and someone who can adjust the work to where you are.

That's what this is for.

You get the individual attention of a personalised programme with the motivation and support of training in a small group.

The aim isn't simply to return you to exercise. It's to help you rebuild strength, capacity and confidence — and have something solid to keep building on.

Getting started

Start with an
assessment

Register your interest and we'll be in touch to work out whether this is right for you. If it is, we'll send you details to book an assessment.

That's the only thing you're committing to at this stage. You decide afterwards whether you want to carry on.

Training is organised into two-month blocks once you start, giving you enough time to build progressively and review how it's going. Your membership continues monthly and you can stop when it stops suiting you.

Step one
£25one-off
A 30-minute one-to-one assessment at the studio. We go through your pregnancy, birth, recovery and training history, and work out where to start.
Then, only if you want to
£119per month
Your personalised programme and a weekly coached session in a small group. No obligation to continue after the assessment.
Register your interest

Or message us on WhatsApp

Questions
When can I start?

Once you've had your postnatal check and been cleared to exercise.

If you've had a caesarean, a difficult birth or you're currently being treated by a women's health physiotherapist, let us know when you complete your assessment so we can take that into account when planning your training.

Do I need to be fit?

No. You don't need to be fit or have trained before. Everything starts from your current level.

Can I join if I'm several years postnatal?

Yes. Postnatal doesn't have an expiry date. We work from where you are now.

What if I have symptoms?

Symptoms such as leaking, heaviness or pain are important information for your programme. We're coaches rather than clinicians, so if something needs clinical assessment we'll recommend seeing an appropriate healthcare professional.

Do I have to do the assessment?

Yes. It's a £25 one-off, 30 minutes at the studio, and it's what tells us how to build your training properly.

It's also the only thing you commit to up front. If you decide afterwards that it isn't for you, that's where it ends.

What does it cost?

£25 for the assessment, one-off. If you decide to carry on, training is £119 a month, covering your programme and a weekly coached session.

Nothing is charged before the assessment, and there's no obligation to continue afterwards.

Can I bring my baby?

Yes, as long as they aren't crawling yet. Babies are welcome in the studio and plenty of people train with theirs nearby.

Once they're on the move, a room with weights and moving bodies isn't a safe place for them during a session, so we'd ask you to arrange childcare from that point.

Otherwise, bring what you need for them, and don't worry about stopping mid-session to feed or settle — everyone in the room is in the same position.

Is this a fitness class?

It's small-group personal training rather than a standard class. Everyone trains together, but you have your own programme, individual progressions and ongoing coaching.

Start here

Rebuild
your strength

Small group. Individual programme. Proper coaching.

£25assessment
In person at the studio
£119 a month afterwards, only if you continue
Register your interest See our classes →

Sola coaches are movement and strength coaches, not medical practitioners.

Postnatal training here is not a substitute for assessment or treatment by a GP, midwife or women's health physiotherapist.

Please make sure you've had your postnatal check and been cleared to exercise before you start, and tell us about any symptoms, medical conditions or ongoing care so we can build your programme around them.