Postnatal Personal Training: London

Pregnancy takes a toll on your body. No matter what you see on social media, there are no magical ways that celebrities 'snap back' into their pre-pregnancy physique or fitness.

While there are no miraculous quick-fixes, there are proven ways to help you body recover and find new levels of health. At Fitness Lab, our personal trainers understand the science and physiology of pregnancy and post-pregnancy recovery.

As soon as you're ready, we're here to help. No public gyms, no queuing for machines, and no feeling of being watched as you workout. Just beautiful studios, friendly and understanding personal trainers, and an exercise programme that works for you.


We'll help you to feel 'you' again

Giving birth is usually one of the most physically traumatic things that happens to a person's body. For nine months, your body has been transformed into an incubator for the baby growing inside you - then, giving birth puts an untold strain on virtually every muscle you have.

As such, it's perfectly normal to feel different after giving birth. Your body will almost always feel different - and the sudden changes in hormones and bodily processes can leave your brain feeling different too.

At Fitness Lab, we do more than 'just' personal training. We'll help you understand what your body has been through, then help you make adjustments to ensure your recovery is as smooth as possible. Managable and safe exercise is at the heart of what we do - but we're also qualified to talk to you about how your diet, levels of rest, and other lifestyle factors will help recovery too.

Experienced Postnatal Personal Trainers

It's important not to assume that just any personal trainer will be able to effectively coach you through recovering from child-birth. There are big differences in the kind of fitness programme for someone who's recently given birth, especially around safety.

This is where expert knowledge of what pregnancy does to your body is absolutely essential. This is a level of expert knowledge we're proud to have here at Fitness Lab. As well as the appropriate qualifications, we have thousands of hours of experience training people who are recovering after giving birth.

You may or may not choose Fitness Lab to have by your side as you recover - but it's vital that you work with coaches who fully understand the unique challenges that personal training presents for people after childbirth.

Personal Training Based on Pregnancy Yoga and Pilates

Before conception and during pregnancy, there's a big focus on core strength and pelvic floor exercises. These are the muscles that are going to do a lot of work during labour - so it makes sense to strengthen them and ready them as much as possible.

However, jumping straight back into working your pelvic muscles and core muscles or aiming for weight loss straight after birth isn't a good idea. Your body has been through a trauma, so it needs to recover before you can expect to work on hitting new fitness goals again.

This is where our deep understanding of yoga and Pilates for postnatal women is invaluable. Our personal trainers understand which muscle groups are activated as you move. With this in mind, we can give your ab and pelvic floor muscles the time they need to heal while making sure you can keep active.

Postnatal Personal Training vs Exercise Classes

London has plenty of post-natal exercise classes - and they're a great way to stay social and keep your activity levels up in the months that follow pregnancy. However, if you're looking for the most meaningful way to recovery after giving birth, there's nothing that comes close to post-natal training with an educated personal trainer.

At Fitness Lab, we don't offer group fitness classes. Instead, we think about you, your fitness levels, your lifestyle, your fitness knowledge, and your body.

By doing this, we create personal training sessions that are tailored to meet your needs exactly. We can be by your side from the earliest stages of pregnancy. Our approach changes as your pregnancy progresses and how your body changes after your baby is born.

Training Safely in Your Own Private Space

Public gyms aren't for everyone - and if you're already not keen on the idea of working out in public, the idea will be even less appealing as your body recovers from pregnancy.

At Fitness Lab, we do things differently. Pre and post natal sessions are all carried out in a personal 'pod' - an area that's exclusively yours as you exercise. This means there's no waiting for machines, there's no wiping down before you get started, and there's no feeling like you're being watched as you workout.

Your personal trainer is focused entirely on you while you're here too - so you can be 100% confident that you're training is completely safe. You can even take advantage of our kit washing and ironing service - so you don't have to worry about packing your gym bag when you leave the house!

Personal Training London

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A Word From Our Clients

Based on 139 reviews
Fi Kim
Fi Kim
Great, clean facilities and tailored programs that have helped me with my fitness and health goals. Everyone is very kind & supportive, which makes for the perfect environment to train in. My PT Matt has helped me build strength as well as aid with the recovery of longterm muscle injuries. Highly recommend Fitness Lab.
tom graham
tom graham
Brett and Soho Fitness Lab are quite simply the best PT team I have trained with. Professional, knowledgeable and fantastic at tailoring a very tough work out with adaptions for my various historical injuries. The results speak for themselves. I can't recommend them highly enough!
Simon Purton
Simon Purton
Unbelievable professional in everything they do and it feels like the client is at the centre of everything with the strength and conditioned tailored specifically to goals and needs. Would recommend them to everyone
Darryl Samaraweera
Darryl Samaraweera
I've been training with Olivia at Soho Fitness Lab since the beginning of December and the experience has been brilliant. As a newbie to working with a P/T I was nervous going into it, but from the first session I saw I had nothing to worry about. The space is unlike your usual gyms - it’s private and just the right size, and has a smart feel to it. It's a perfect spot for pre-work workouts if you are in or around Soho, or live there like I do. Never thought I'd be happy getting up at 6am to go to the gym but always look forward to it as I see the progress I am making!
Michael Ash
Michael Ash
My experience with the FitnessLab team has been great. They listened to my ailments and put together an excellent program so that I can get on the road to recovery. Can’t recommend enough!
Sean S
Sean S
I’ve recently started training with James after a bit of a hiatus with my fitness. He really gets where I’m coming from, as I’m working around old injuries. The sessions are a lot of fun and I feel great afterwards. He really know what he’s doing and I’m excited to be back on the right path.
Matt Black
Matt Black
Going to miss this place! Rhys was a top trainer 👏 highly recommend for those looking to progress in succeeding and living a healthy lifestyle 💪
Elio Elia
Elio Elia
I've found the team at Fitness Lab to be very professional, knowledgeable and flexible based on my capabilities and fitness goals. My PT, Rhys has been a great help in tailoring sessions and even adapting them whilst I had some sporting injuries. He has also taken the time outside of sessions to send tips on diet, demo videos of exercises to do at home and just generally communicate with me outside of the hourly sessions to keep me motivated, which is not something you normally get from past experiences elsewhere. I would highly recommend Fitness lab if you're serious about improving your fitness and/or have hit a brick wall with your 'run of the mill' PTs out there. It's well worth it in my opinion.
Max Lom-Bor
Max Lom-Bor
Professional, knowledgeable and personal. I had a really brilliant trainer in Rhys who helped me achieve and even surpass my fitness goals while making the whole thing seem fun and manageable. No idea how. Class act, class gym 👍

Frequently Asked Questions

We have two personal trainers with a specialist qualification in pre natal exercise and post natal training sessions. To complement this qualification, they also have extensive real-world experience working with fitness training clients through each trimester.

Rest assured, you’re in expert hands when our team put together an exercise programme to take you through pregnancy and beyond.

Yes. No two births are exactly the same, so it's important to seek medical advice before you make any plans to start exercising (whether that's with us, or just generally).

Don't worry if this means that exercise is limited for the time being or just not feasible. When you get in touch, we're always happy to talk to you about how personal training can fit alongside your doctor's recommendations. You might even decide to start with some online training so you can fit your sessions in between changes, feeds, and nap times!

After a natural birth, your GP should sign you off for exercise after your 6 week check up. After a c-section, you should wait at least 12 weeks before training. Of course, it goes without saying there’s absolutely no rush to start a fitness programme.

There are small exercises you can start doing before you are signed off for training in the gym – breathing work, pelvic floor exercises and core activation being especially important. Your personal trainer will guide you with these exercises and explain how to gradually build up.

Thinking about training before, during, or after pregnancy? Talk to the Fitness Lab team taking the next step!

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