Blog Articles & Updates

You went in for a routine checkup. Someone ordered a DEXA scan. You expected a quick “all good,” but the report came back with a word that hits hard: osteoporosis. Then you did what most people do. You looked it up. Over and over, you saw the same advice: “Do weight training.” And instead of feeling relieved, you felt stuck. Because nobody tells you what weight training actually means for bones, how it’s different than “getting exercise,” or how to start if you have never lifted. If that’s you, this article is for you.  By the end, you’ll understand what “weight-bearing” really means, why strength training differs from cardio and classes, what to do in your first 8 to 12 weeks, and what results you can realistically expect.

If you’re postpartum and you miss feeling strong in your own body, you’re not asking for too much. You’re asking for a plan that respects healing and still moves you forward. Many online postpartum workout plans for recovery are just lists. Lists can help, but they usually skip the two things that make postpartum training actually work: (1) quick screening, and (2) progression rules. At Royal Blue Fitness, we keep the simplicity, then add structure and coaching. These are six core rebuilding moves we return to again and again because our experience shows they’re easy to learn, they scale well, and clients consistently tell us they feel better after doing them.  If you’re in Pleasant Hill (or nearby in the East Bay), this is the same foundation we use to help postpartum clients rebuild strength with confidence.

Learn pelvic floor exercises that actually work: strength, coordination, and pressure-control to help prevent leaking during exercise. Practical cues, progressions, and local coaching in Pleasant Hill.

You have probably heard it both ways: “Train harder in this phase,” “Deload in that phase,” “Never lift heavy around ovulation,” “Only do yoga during your period,” and everything in between. The problem is simple: there is no single, definitive rulebook that fits every woman, every month.  If you want to keep working hard toward your goals, but you are second-guessing whether your menstrual cycle should change your plan, this is for you. This is cycle based training that adapts to your body, not a rigid calendar.

See how our post-physical therapy training process restores confidence, strength, and movement after injury at Royal Blue Fitness Pleasant Hill.