By Will Duru | BSc Sport Science | Personal Trainer | 10+ Years Experience
I train a lot of mums. New mums. Mums with toddlers. Mums with school-age kids. And after 10 years of doing this, I can tell you that mums are the toughest clients I have. Not because the training is hard. Because they do everything for everyone else and put themselves last.
Every year when spring comes, I get the same message.
“Will, I want to feel like myself again. I want to feel strong. But my back hurts, I have no core strength, and I do not know where to start.”
I hear this all the time. And I want you to know that I understand. Your body has been through a lot. Pregnancy changes your core. Breastfeeding changes your posture. Carrying a baby for hours every day puts strain on your upper back, your shoulders, and your neck. That is real. That is not in your head. And it is fixable.
This newsletter is for you. I am going to explain what is happening to your body. I am going to give you a 3-day programme that targets the exact areas mums need most. And I am going to show you how the 12REPS app can guide you through every session.
What Is Actually Happening to Your Body
Let me explain why you feel the way you do. This is not about being unfit. This is about what your body has been doing every day for months or even years.
Upper Back Pain From Holding Your Baby
This is the number one thing mums tell me about. Your upper back hurts. Between your shoulder blades. Across the top of your shoulders. Into your neck.
Here is why. When you hold your baby against your chest, your shoulders roll forward. Your upper back rounds. Your head comes forward. You hold that position for hours. During feeds. During naps. Walking around the house trying to settle them. Rocking them in the car seat.
Over time, the muscles in your upper back weaken because they are stretched out all day. The muscles in your chest and the front of your shoulders get tight because they are shortened all day long. That is what causes the pain. Weak upper back. Tight chest. Bad posture that has become your normal.
Upper Back Pain From Feeding
Whether you are breastfeeding or bottle feeding, it is the same problem. You lean forward. You round your shoulders. You look down. You hold that position for 20 to 40 minutes at a time. Several times a day. Every single day.
Your body adapts to the position you spend the most time in. If you spend hours a day hunched forward, your body starts to hold that shape. The muscles that pull your shoulders back and hold you upright get weaker and weaker.
Upper Back Pain From Lifting
You bend down to pick up your baby from the cot. You lift them out of the car seat. You pick them up off the floor. You carry them on one hip. Every single lift puts load on your lower back and your upper back. And if those muscles are already weak, that is when the pain gets worse.
Weak Core After Pregnancy
Pregnancy stretches your abdominal muscles. That is normal. But after birth, those muscles do not just bounce back on their own. Your deep core muscles, the ones that support your spine and your pelvis, need to be rebuilt. Without a strong core, your back takes all the load. That makes the back pain even worse.
Weak Legs and Glutes
Most mums spend a lot of time sitting. Feeding. Driving. Working. Sitting weakens your glutes. Weak glutes put more pressure on your lower back. It all connects. Your core, your back, your glutes, your legs. They all work together. When one part is weak, everything else suffers.
“The back pain, the weak core, the tired legs. It is all connected. And it is all fixable. That is what this programme does.” – Will Duru
What Mums Actually Need From a Training Program
Most fitness programs are not built for mums. They are built for people who have an hour to spare and no pain to work around. That is not you. Here is what you actually need.
Core strength. Not sit-ups. Not crunches. Deep core work that rebuilds the muscles that support your spine. Planks. Dead bugs. Pallof presses. Exercises that teach your core to hold your body steady while you move.
Upper back and shoulder strength. You need to pull your shoulders back. Straighten your posture. Strengthen the muscles between your shoulder blades. Rows. Face pulls. Band pull-aparts. These are the exercises that fix the damage from months of leaning forward.
Lower body strength. Strong glutes take pressure off your lower back. Strong legs make it easier to get up and down off the floor, carry your baby, and chase after a toddler. Squats. Lunges. Glute bridges. Romanian deadlifts. These are the basics.
Short sessions that fit your life. You do not have two hours. You might not even have one. This program takes 45 minutes. Three times a week. That is it.
Guidance from a real trainer. You need someone who knows what they are doing. Not a random workout from the internet. Not an AI-generated plan. A real trainer who understands what mums go through. The 12REPS app gives you that.
The 3-Day Mums Strength Program
I designed this program for the three things mums need most. Core strength. Upper back and shoulder strength. Lower body strength. Every session is 45 minutes. Every superset pairs an equipment exercise with a bodyweight exercise. All you need is a kettlebell and a pair of dumbbells.
Do exercise A1, go straight into A2 with no rest, then rest after both. Same for B1/B2, C1/C2, and D1/D2.
You can find every exercise in the 12REPS app, with a full video showing the correct form before you start.
Equipment: 1 kettlebell (8–12kg) and 1 pair of dumbbells (4–8kg to start).
Day 1: Upper Back, Shoulders + Core
45 minutes | This is the session that fixes your posture and your back pain.
| Exercise | Sets | Reps | Rest | Focus | Kit |
A1 | Dumbbell Bent-Over Row | 3 | 12 | — | Upper back | DB |
A2 | Superman Hold | 3 | 30 secs | 60s | Lower back, posture | BW |
B1 | Kettlebell Single-Arm Row | 3 | 10 each | — | Lats, mid back | KB |
B2 | Plank Shoulder Taps | 3 | 10 each | 60s | Core, shoulders | BW |
C1 | Dumbbell Shoulder Press | 3 | 12 | — | Shoulders | DB |
C2 | Band Pull-Apart (or Towel Pull) | 3 | 15 | 60s | Rear delts, posture | BW |
D1 | Kettlebell Halo | 3 | 8 each | — | Shoulders, mobility | KB |
D2 | Dead Bug | 3 | 10 each | 60s | Deep core | BW |
This session is the most important one for mums. It builds the muscles that pull your shoulders back and hold you upright. It strengthens the upper back muscles that get weak from holding and feeding your baby. And it rebuilds your deep core at the same time.
Day 2: Lower Body, Glutes + Core
45 minutes | This session builds your base and takes pressure off your back.
| Exercise | Sets | Reps | Rest | Focus | Kit |
A1 | Kettlebell Goblet Squat | 3 | 12 | — | Quads, glutes | KB |
A2 | Glute Bridge | 3 | 15 | 60s | Glutes | BW |
B1 | Dumbbell Romanian Deadlift | 3 | 12 | — | Hamstrings, glutes | DB |
B2 | Reverse Lunges | 3 | 10 each | 60s | Legs, balance | BW |
C1 | Kettlebell Sumo Squat | 3 | 12 | — | Inner thighs, glutes | KB |
C2 | Single-Leg Glute Bridge | 3 | 10 each | 60s | Glutes, stability | BW |
D1 | Dumbbell Step-Up (on Bench or Stair) | 3 | 10 each | — | Quads, glutes | DB |
D2 | Pallof Press (Band or Hold) | 3 | 10 each | 60s | Core stability | BW |
Strong glutes are the best thing for your lower back. When your glutes are strong, they take the load when you bend down and pick up your baby. When your glutes are weak, your back does all the work. That is why this session is so important.
Day 3: Push, Full Core + Posture
45 minutes | This session builds chest and arm strength and finishes with deep core work.
| Exercise | Sets | Reps | Rest | Focus | Kit |
A1 | Dumbbell Floor Press | 3 | 12 | — | Chest, triceps | DB |
A2 | Press-Ups (Knees if Needed) | 3 | 10 | 60s | Chest, core | BW |
B1 | Kettlebell Clean to Press | 3 | 10 each | — | Shoulders, full body | KB |
B2 | Bird Dog | 3 | 10 each | 60s | Core, back stability | BW |
C1 | Dumbbell Lateral Raise | 3 | 15 | — | Side delts | DB |
C2 | Plank | 3 | 40 secs | 60s | Core endurance | BW |
D1 | Kettlebell Farmer’s Walk | 3 | 30 metres | — | Core, grip, posture | KB |
D2 | Side Plank | 3 | 20 secs each | 60s | Obliques, core | BW |
The farmer’s walk is one of the best exercises for mums. You are carrying a heavy weight and walking. That is what you do every day with your baby, your changing bag, and your shopping. This exercise trains your body for exactly that. It strengthens your core, grip, shoulders, and posture all at once.
Your Week
Monday: Day 1 – Upper Back, Shoulders + Core
Tuesday: Rest or a walk with the buggy
Wednesday: Day 2 – Lower Body, Glutes + Core
Thursday: Rest or a walk
Friday: Day 3 – Push, Full Core + Posture
Saturday: Play with the kids. Go to the park. Move your body.
Sunday: Rest
Follow this for 6 to 8 weeks. Log every session in the 12REPS app. When the weight feels easy and your form is good, go a bit heavier. That is how you build strength.
Why the 12REPS App Is the Best App for Mums
I built the 12REPS app because I wanted to give mums the same coaching I give my one-to-one clients. I know you do not have time to figure this out on your own. I know you need someone to tell you what to do and show you how to do it. That is what the app does.
A Real Trainer Designed Your Program
The workouts in the 12REPS app are designed by me. Not by AI. Not by a computer. By a personal trainer with a BSc in Sport Science who has spent 10 years training real women in real gyms. I know what works because I have done it hundreds of times.
You Have Access to a Trainer Who Guides You
This is what makes the 12REPS app different. You are not on your own. You have access to a trainer who can guide you through your whole journey. If your back hurts during an exercise, ask. If you do not know what weight to use, ask. If you need the programme changed because you only have 30 minutes instead of 45, ask. That is what I am here for.
I check in with my clients through the 12REPS app every week. I look at what they are logging. I can see if they are making progress or if they need help. When you know someone is watching your progress and cheering you on, you show up. You do the work. You do not quit after two weeks.
Every Exercise Has a Video
Every exercise in the 12REPS app has a video showing you the correct form. You do not have to guess. Watch it before your set. Copy the movement. Get it right. The app also shows you which muscles each exercise works so you understand exactly what you are training and why.
Plan Your Workouts and Track Everything
Set up your three sessions in the 12REPS app before the week starts. When it is time to train, your plan is on your phone. Log your sets, reps, and weights during your session. Look back at what you did. Watch yourself get stronger week by week. That record keeps you motivated.
It Costs Less Than One PT Session
A personal trainer costs between £50 and £100 per session. The 12REPS app costs £24.99 a month. That is less than one session. For that you get trainer-designed programmes, video demonstrations, workout planning, progress tracking, and access to a real trainer. No other app gives you all of that.
“I built the 12REPS app for mums who are tired, busy, and in pain. You deserve to feel strong again. This app helps you get there.” – Will Duru
Simple Nutrition Tips for Busy Mums
You do not need a complicated meal plan. You need simple habits that you can stick to.
Eat protein at every meal. Eggs. Chicken. Fish. Greek yoghurt. Protein keeps you full. It protects your muscles. It stops you from reaching for biscuits at 3 pm.
Drink more water. Keep a bottle with you. Aim for 2 litres a day. You will feel less tired and hungrier.
Stop drinking your calories. Fizzy drinks. Fruit juice. Fancy coffees with syrup. They add up fast. Switch to water or herbal tea.
Cook simple meals. Chicken with rice and vegetables. Salmon with sweet potato. Eggs on toast with spinach. Simple food is the best food.
Do not skip meals. When you skip meals, your energy drops. You get hungry. You make bad choices. Eat three meals and one or two snacks every day.
What Mums Always Ask Me
“My back hurts all the time. Is it safe to train?” In most cases, yes. Strength training is one of the best ways to relieve back pain. It strengthens the muscles around your spine. That takes pressure off the joints. But if you have a specific injury, check with your GP first. And always tell your trainer through the 12REPS app so they can guide you.
“I have no core strength at all.” That is normal after pregnancy. The program starts with gentle core exercises, such as dead bugs and planks. These rebuild your deep core safely. You do not need to do sit-ups or crunches. Those are not what your body needs right now.
“I only have 45 minutes.” That is exactly how long each session takes. The supersets keep things moving. No wasted time.
“What if I miss a week?” That is fine. Life happens. Kids get ill. You get ill. Just pick it up when you can. The 12REPS appkeeps your plan there waiting for you.
“I cannot afford a personal trainer.” That is exactly why the 12REPS app exists. £24.99 a month. Less than one PT session. Real coaching. Real programmes. Real results.
“What equipment do I need?” One kettlebell and one pair of dumbbells. That is it. You can train at home, in the garden, or in a gym.
My Message to Every Mum Reading This
I know you are tired. I know your back hurts. I know you feel like your body is not your own anymore. But I also know this. You are stronger than you think. And it does not take much to start feeling like yourself again.
45 minutes. Three times a week. A kettlebell, a pair of dumbbells, and your own bodyweight. That is all you need.
Download the 12REPS app. Follow the program. Log your sessions. Talk to a trainer when you need help. In 8 weeks, you will have a stronger core. A stronger back. Less pain. More energy. And more confidence than you have had in a long time.
Every mum I have trained has said the same thing to me. I wish I had started sooner. So start now. The 12REPS app is here to guide you every step of the way.
Start Feeling Strong Again
Trainer-designed programmes. Video demonstrations. Real coaching.
£24.99/month. Less than the price of one PT session.
