Prenatal & Postpartum Personal Training
At Goal Driven Habits, we provide specialized prenatal and postpartum personal training designed to support you through pregnancy, birth, and the early months of motherhood. Located three blocks from Rittenhouse Square, our team focuses on safe, effective movement for clients transitioning out of physical therapy and seeking long-term strength, mobility, and confidence.
Why specialized training matters Pregnancy and the postpartum period present unique physical demands: changing posture, shifting center of gravity, hormone-driven tissue laxity, diastasis recti, pelvic floor stress, and the need to adapt to new movement patterns as you care for an infant. Generic workouts can be ineffective or harmful. Our programs are evidence-informed and tailored to your stage, symptoms, fitness level, and goals so you build resilience while minimizing pain and dysfunction.
Who benefits
First-time and experienced pregnant people looking to remain strong, functional, and comfortable through each trimester.
Postpartum clients who want to recover strength safely after birth and return to exercise goals.
Individuals transitioning from physical therapy who need progressive, goal-oriented training to restore higher-level function.
Parents managing diastasis recti, pelvic floor symptoms, low back or pelvic pain, or persistent movement limitations.
What we focus on
Safety first: exercise selection and load are adjusted for your trimester, delivery type, and recovery status. We screen for contraindications and coordinate with your healthcare providers when needed.
Pelvic floor and core: gentle re-education and progressive strengthening tailored to childbirth history and symptoms, including safe strategies for diastasis recti.
Functional strength: rebuilding the muscular capacity needed for everyday parenting tasks—lifting, carrying, pushing a stroller, and sustained postures.
Mobility and posture: counteracting pregnancy-related changes in posture and restoring joint mobility to reduce pain and improve movement quality.
Breathing and intra-abdominal pressure: techniques to support core function, manage intra-abdominal pressure safely, and improve digestion and pelvic comfort.
Pain management and symptom reduction: targeted interventions for low back pain, pelvic girdle pain, hip or sacroiliac discomfort, and other common issues.
Return-to-sport or pre-pregnancy performance: individualized progressions for athletes and active clients aiming to regain their prior training level.
Program options
One-on-one personal training: dedicated sessions with an experienced trainer who crafts a progressive plan based on your history, goals, and any prior physical therapy.
Small group sessions: intimate groups limited in size for individualized attention with the added motivation of peers at similar stages.
Transition packages: plans designed for clients leaving formal physical therapy, focusing on bridging therapeutic gains to independent strength and movement capacity.
Our approach We integrate assessment-driven coaching with practical education so you understand why exercises matter and how to modify them as your body changes. Progress is measurable and goal-oriented—whether your aim is pain-free daily activity, reclaiming core strength, or returning to sports and higher-level training. We emphasize sustainable habits to support long-term recovery and health beyond the postpartum period.
Safety and coordination We work with your medical and rehabilitation providers as needed and require clearance for certain conditions (e.g., uncontrolled hypertension, significant obstetric concerns). For postpartum clients, we assess healing and readiness for specific exercises, particularly when diastasis recti or pelvic floor dysfunction is present.
What to expect in your first session
Comprehensive intake covering pregnancy/delivery history, symptoms, fitness background, and goals.
Movement and strength assessments adapted for your stage.
A clear, individualized plan with short-term milestones and home strategies.
Practical coaching on breathing, alignment, and safe movement patterns.
Start with confidence Whether you’re aiming to maintain fitness during pregnancy, heal and strengthen after childbirth, or progress beyond physical therapy, Goal Driven Habits offers evidence-informed, compassionate training to keep you moving confidently. Contact us to discuss your needs and schedule an assessment tailored to your stage and goals.
Training Before Pregnancy
Building strength, endurance, and healthy habits before pregnancy can improve both maternal and fetal outcomes. Training focuses on improving core and pelvic stability and strength which will allow for an easier delivery. Improvements in hormone regulation and insulin sensativity, in addition to reducing risk of hypertension or gestational diabetes during the pregnancy can also result from regular exercise and focused training. The stronger and healthier you are going into pregnancy, the quicker and easier you will be able to recover from the physical changes of pregnancy afterwards and get re-acquainted with your body.
Training sessions will focus on strength training for the lower body and core stability, mobility exercises for the hips and spine, postural work, controlled breathing work, and low-impact conditioning. Preparing early often leads to a more comfortable pregnancy experience and better outcomes for your child.
What about a Cesarean Section? Does that change anything?
If your child arrived through cesarean section, physical therapy and strength training after your delivery is even more critical to regaining function through your core/pelvic floor and reducing risk of chronic low back pain and other complications. A cesarean is a traumatic surgery and your recovery should be treated and supported appropriately. While every new mother should have access to PT and be working to regain health and function after the birth, a cesarean is unique in that many chronic pains and issues can arise if appropriate steps are not taken to help regain function of the anterior core.
Exercise recommendations should always be individualized, especially during pregnancy and postpartum. Women with medical conditions, high-risk pregnancies, or postpartum complications should consult their healthcare provider before beginning or progressing exercise programs.
Benefits of Training During Pregnancy
Training appropriately during pregnancy is associated with many health benefits for both mother and baby. Physically, benefits can include reduction in pregnancy-related back pain and discomfort, reduced swelling, constipation, and fatigue. You’ll be able to maintain and support muscle tone, pelvic floor health and balance and coordination.
During labor and delivery, maintaining an active strength training regimine will improve endurance while potentially reducing the labor duration. Pelvic floor health will also reduce the risk of cesarean delivery and complications.
Other health and mental benefits from consistent training will include reduced risk of high blood pressure/preeclampsia, improved placental function and circulation; better sleep which allows you to better regulate stress and anxiety and maintain energy throughout the day.
Benefits of Training Post-Pregnancy (Postpartum)
Returning to exercise after delivery can support recovery, physical function, and emotional well-being.
Recovery & Physical Health Benefits
Helps rebuild core and pelvic floor strength
Improves posture after pregnancy and breastfeeding demands
Restores muscular strength and endurance
Supports healing and functional movement
Reduces back, neck, and shoulder discomfort
Helps improve energy levels and circulation
Assists with gradual return to pre-pregnancy fitness
Supports healthy weight management
Functional & Daily Life Benefits
Makes lifting, carrying, and caring for baby easier
Improves mobility and physical confidence
Enhances stamina for sleep-deprived periods
Supports return to work, sport, or daily activities
Mental & Emotional Benefits
Reduces postpartum anxiety and depressive symptoms
Improves mood and stress management
Boosts self-confidence and body image
Provides personal time and stress relief
Enhances sleep quality when possible
Long-Term Health Benefits
Supports cardiovascular and metabolic health
Encourages lifelong healthy habits
Improves bone health and muscle maintenance
May reduce long-term risk of chronic disease
Pelvic Floor & Core Benefits
Helps reduce risk of urinary incontinence
Improves abdominal wall recovery (including diastasis recti management)
Enhances pelvic stability and function
Supports safe return to higher-impact exercise
Training Post Physical Therapy
Rebuild strength. Restore function. Return to the life you want.
After finishing at physical therapy, the last thing anyone wants is to have a set back that either re-injures you or causes a new injury after you just finished dealing with the first one. Returning to activity can be a tentative and confusing process. Its natural to want to be extra cautious with exercise selection and even avoid the activity that caused the injury in the first place. Unfortunately, many times, the activity that “caused” the injury is the one that you most enjoy doing. So the question that most people face after the physical therapist discharges you is “how do I get back to the thing I love and not hurt myself again?”
At Goal Driven Habits, we specialize in personalized post-physical therapy training to help answer that very question. Our deliberate and clinical approach to assessment and program design, combined with our emphasis on muscle recovery, allows us to help you progress in regaining strength and confidence with your movements and activity while reducing the risk of a set back. We make every effort to keep your PT informed on your progress and receive their input if anything is not progressing the way we would expect, and to celebrate your success with them when you’re back to doing the things you love without pain.
Why choose Goal Driven Habits
Post-PT specialization: Our trainers are experienced in translating rehab goals into progressive training plans—focused on functional outcomes rather than generic workouts.
Clinical-minded coaching: We integrate movement assessment, load management, and pain-aware coaching to reduce re-injury risk and improve resilience.
Between City Hall and Rittenhouse Square: Convenient, walkable downtown location. Easily accessible from any all parts of downtown.
Measurable progress: We track strength, range of motion, and functional milestones so you can set real, objective goals. We build the habits to help make this progress sustainable.
Experience: We work with individuals recovering from hip and knee replacements, laminectomy surgery, rotator cuff repair, and chronic low back pain.
What we do
Individualized training plans: We create client-specific programs that pick up where physical therapy left off—progressive strength work, targeted mobility drills, and movement retraining based on your unique injury history and movement assessment.
Pain-aware strength training: Our coaches implement exercise progressions that respect tissue healing timelines while safely increasing load and capacity to restore function and quality of life.
Sport- and activity-specific conditioning: Whether you want to return to running, golf, lifting, or daily tasks, we tailor programs to the demands of your activities so performance improves without compromising recovery.
Small group options: For those who are on the mend and are building confidence to return to training on their own, our small-group sessions combine individualized attention with a level of self-sufficency expected from each client. Slowly taking the training wheels off.
Education and self-management: We teach you the exercises, movement strategies, home routines, and the “why” behind it all, to make long-term injury prevention practical and sustainable.
Who benefits
Clients finishing orthopedic physical therapy after surgery or injury who need a structured next phase.
Individuals with chronic pain who have struggled with other avenues of relief and require graded exposure to movement.
Athletes and weekend warriors dealing with aches and pains that are affecting your performance and routine.
Older adults aiming to regain balance, strength, and independence.
Anyone seeking a safe, evidence-informed route back to full activity.
What to Expect
When we bring in new clients, we want to make sure the fit is as right for us as it is for you. You are trusting us with your health and we want to make sure you feel comfortable working with us and we are the best fit for you. The typical process for all new clients is:
Pre-Assessment - You will receive our questionnaires and initial screening questions. This give us a first snapshot of any potential issues or compensations to keep an eye out for in the initial assessment. It also helps to guide the conversation you’ll have with your coach when you meet in person. If you need/want to schedule a call to answer any questions you have prior to the assessment, we are happy to accommodate.
Initial Assessment - You come the space to run through a movement screen and full body assessment. This is a chance for us to see you, see how you move, discover where you might have some compensations or asymmetries that could be contributing to your pain or injury, and find a baseline for your program. This is also a chance for you to meet the coaches, get a sense of how they work with you and if you “vibe” with them.
Building out a Plan - After the Initial Assessment, your coach will review their findings with you and discuss what they would recommend for the next steps. This would include session frequency and scheduling, time frame for improvements to be seen, and general plan of attack.
Start training and start feeling Better - The work begins. Mobility and movement retraining specific to your goals. Targeted strength and conditioning work emphasizing safe progressions and education to reinforce and teach the “why” behind what we are doing.
Getting started
If you’ve completed physical therapy or are ready to take the next step after clinical rehab, we’ll evaluate where you are now and build a clear, realistic plan to get you back to the activities that matter. Our approach is informative, evidence-informed, and focused on outcomes—so you recover confidently and sustainably.
Book an assessment to begin: receive support, clear goals, and a plan from rehab to full function with our coaches at GDH.