Strength Training All Moms Should Do

Moms rock! My 2 of my most favorite people in the world are moms. My wife and mother of my child and of course, my mother!

But enough about me. I wanted to write this blog specifically for you. Hopefully, a mom! I received a few requests from some of our super awesome moms here at Breakaway Fitness & Performance to write about the strength training we do here and how it relates to being a mom, or maybe even……. Making you a super mom! Chances are, if you are a mom, you are already pretty super none the less.

At Breakaway, we focus on getting stronger specifically on Mondays, Wednesdays, and Fridays. We call our group training sessions on those days “Strength For The Everyday Athlete”. Whether you play golf or volleyball on the weekends, or you are a mom carrying groceries in one hand and a carseat with a baby in the other hand, OUR STRENGTH TRAINING PROGRAM IS FOR YOU! In fact if you are interested, we have a special Mother’s Day Deal running this week!

Some great examples are as follows:

Just the other day one of my clients who trains consistently with us 4-6 days a week sent me this:
“I had to pick an almost 4ft tall, stiff as a board, passed out on floor child last night, and put her in her bed. Deadlifting regularly prepares me for strenuous “mom” movements. I was able to protect my back and use my legs.”

With deadlifts, we focus on training you to lift a heavy weight, ideally from the floor, utilizing your entire backside. Primarily the glutes and the hamstrings. There is also a ton of core work being done to keep the spine in a solid position. You see, through a movement like the deadlift, we learn to move from the hips and stabilize the spine. We make the booty AND core stronger! This is a great recipe for many other activities a Super Mom might run into. Activities like the one mentioned above. Lifting a 4ft tall kid in a deep sleep and placing them in their bed. Or maybe something as simple as safely picking up a laundry basket full of clothes!

For a video on proper deadlifting technique, check out this video I completed:

2) Farmers Carries

Another comment I got from a client recently was:

“Farmers carrying groceries. Squatting with a baby on the hip to pick up what they’ve dropped for the 100th time. I think so many times women are afraid of lifting because they think it’s only for people who want to gain (muscle). But it’s truly for the everyday!!”

We include different variations of carries every week at Breakaway. Carries not only help to improve grip strength but when completed in a single sided fashion, they challenge the heck out of your core. This is great and all but the best part is is that the challenge to the core is functional! We have to stabilize our spine while carrying uneven loads every day! Training for that movement leads to making it easier in everyday life. Just consider the statement above!

For a video on several different variations of carries from our Lead Performance Coach Silas Perreault, see below!

Of course, these aren’t the only exercises we do that benefit moms. Everything we do here can help contribute to you being a SuperMom!

Comment with questions below!



May 11th-14th we’ve got our best deal ever! Included in this package deal is (NOT JUST FOR MOMS):

-Unlimited Group Training For 28 Days
You’ll get access to our full training schedule 6 days per week! We have sessions starting as early as 5:30am and as late as 6:15pm.

-FREE Assessment From A Licensed Physical Therapist (only 5 available)
We’ve partnered with Bodies In Balance Physical Therapy Clinic in Hampstead and they have offered a FREE 20 minute assessment at their facility to sweeten the deal!

-FREE Gift Certificate To Rachel Joye Hair Salon
We’ve partnered with local hair stylist Rachel Joye to bring you gift certificate for a FREE appoinment style/haircut!

-28 Day Habit Program
We’ve decided to throw in our special 28 day nutritional habit building program to hold give you maximum accountability in and outside of the gym!

-The Most Accurate Body Composition Test Available
We are also offering a FREE Inbody 270 Full Body Composition Assessment. We normally only offer this to our members Free of charge but for this Mother’s Day Deal (for anyone, not just for moms), we’ve decided to let the public have access to it.

To claim your Mother’s Day Deal (not just for moms) click the link:


Coach Joe Rouse

I am a local guy. I was born in new Bern, NC and moved to Wilmington when I was 5 years old. The most important aspects of my life are God and my family. I have a beautiful wife Melody and a perfect son, Aiden. Outside of God and my family, I have devoted my life to learning about health, fitness, and the human body. Through this dedication to learning I feel that I have obtained an education of the highest quality to serve you. I completed my undergraduate studies locally at the University of North Carolina at Wilmington where I earned my Bachelor of Arts degree in Physical Education and Health with a Concentration in Exercise Science. Since graduating, I have continued my education through completion of my Master of Science degree in Kinesiology. I have also completed nationally accredited certifications as a Certified Exercise Physiologist, a Level 1 USA Weightlifting Coach, International Youth Conditioning Association, and I am a Master Instructor for Kettlebell Concepts.