Best Workout Apps for Women of All Ages Pregnancy to Postpartum

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In today’s world, fitness is an essential part of maintaining a healthy lifestyle. Whether you're a young woman looking to stay fit, pregnant and seeking safe workouts, or a new mom aiming to get back into shape, there’s an app for you. With so many fitness apps available, it can be overwhelming to choose the one that fits your unique needs. In this post, we explore the best workout apps for women at every stage of life—pre-pregnancy, during pregnancy, and postpartum fitness—along with tips on how to install them and devices that are compatible.

1. Why Women Need Tailored Fitness Solutions

Fitness isn’t a one-size-fits-all journey, especially for women. The importance of regular exercise spans physical health, mental well-being, and self-confidence. However, a woman's body changes significantly throughout her life—from adolescence to pregnancy, motherhood, and beyond. These stages bring with them unique challenges and opportunities, which is why tailored fitness solutions are key to staying strong, feeling empowered, and avoiding injury.

The Importance of Exercise

Exercise plays a pivotal role in promoting heart health, improving mental well-being, boosting energy, and enhancing self-confidence. But the physical benefits go beyond appearance. Regular physical activity can help prevent chronic diseases, alleviate stress, and even improve sleep.

Different Stages, Different Needs

A woman’s body undergoes many changes throughout her life. For example:

  • Pre-pregnancy: Women often focus on building strength, endurance, and maintaining a healthy weight.
  • During pregnancy: Exercise should be safe, focused on mobility, strength, and supporting the body’s changes.
  • Postpartum: The focus shifts to recovery, rebuilding core strength, pelvic floor rehabilitation, and regaining flexibility.

Having access to fitness apps tailored to these changing needs is vital for staying active and healthy.

2. Best Workout Apps for Women Before and During Pregnancy

Pregnancy comes with specific needs and limitations, so it’s crucial to choose workout apps that offer safe, tailored exercises. These apps focus on improving strength, flexibility, and endurance, while ensuring safety for both mother and baby.

1. Ovia Health

This app is a fantastic resource for expecting moms. While it primarily focuses on pregnancy tracking, it also offers safe, pregnancy-friendly workouts designed to improve flexibility, strength, and endurance. Expect gentle yoga and stretching sessions that help combat pregnancy aches.

  • Compatible Devices: iOS, Android
  • How to Install:
    1. Open the App Store (iOS) or Google Play Store (Android).
    2. Search for Ovia Health.
    3. Tap Install or Get to download the app.
    4. Open the app and create an account to start tracking and accessing workouts.

2. Expecting and Empowered

Specifically designed for expecting and new mothers, Expecting and Empowered offers guided prenatal workouts that emphasize strength, posture, and mobility. These workouts are perfect for those looking to stay active throughout pregnancy while building a foundation for post-pregnancy fitness.

  • Compatible Devices: iOS, Android
  • How to Install:
    1. Open App Store (iOS) or Google Play Store (Android).
    2. Search for Expecting and Empowered.
    3. Tap Install or Get to download the app.
    4. Launch the app and start your journey with prenatal fitness routines.

3. Peloton

Peloton is famous for its premium fitness classes, and it doesn’t disappoint for expectant mothers. Offering a variety of prenatal workouts, including low-impact cardio, yoga, and strength training, Peloton helps pregnant women stay active while keeping things safe and gentle.

  • Compatible Devices: iOS, Android, Peloton bike, and app for smart TVs
  • How to Install:
    1. Open App Store (iOS) or Google Play Store (Android).
    2. Search for Peloton.
    3. Tap Install or Get to download the app.
    4. Sign up for a Peloton membership to access all classes, including prenatal workouts.

4. The Bump

This app offers pregnancy-safe exercises aimed at maintaining overall wellness. Whether it’s yoga, stretching, or light strengthening exercises, The Bump provides routines designed to reduce aches, build stamina, and help with the physical demands of pregnancy.

  • Compatible Devices: iOS, Android
  • How to Install:
    1. Open the App Store (iOS) or Google Play Store (Android).
    2. Search for The Bump.
    3. Tap Install or Get to download the app.
    4. Once installed, sign up to track your pregnancy and find safe workouts.

Why These Apps?

These apps provide expert-backed advice and exercises that are safe and effective for women during pregnancy. With a focus on strength, flexibility, and minimizing risk, they allow mothers-to-be to stay active and strong throughout their pregnancies.

3. Best Workout Apps for Postpartum Fitness

Best Workout Apps for Women, Pregnancy Fitness Apps
After childbirth, a woman’s body needs time to recover, but that doesn’t mean workouts are off-limits. Postpartum fitness apps offer safe, effective exercises that focus on restoring core strength, pelvic floor recovery, and overall fitness.

1. MamaStayFit

This app is perfect for postnatal recovery. MamaStayFit offers a variety of exercises, including pelvic floor strengthening and core rehabilitation. These exercises are designed to help new moms regain strength, improve posture, and restore endurance.

  • Compatible Devices: iOS, Android
  • How to Install:
    1. Open App Store (iOS) or Google Play Store (Android).
    2. Search for MamaStayFit.
    3. Tap Install or Get to download.
    4. Create an account and start your postpartum fitness journey.

2. Kegels

The Kegels app provides exercises focused specifically on pelvic floor strength, which is crucial after childbirth. With simple, easy-to-follow exercises, this app helps moms restore pelvic muscle tone and prevent issues like incontinence.

  • Compatible Devices: iOS, Android
  • How to Install:
    1. Go to the App Store (iOS) or Google Play Store (Android).
    2. Search for Kegels.
    3. Tap Install or Get.
    4. Open the app and follow guided exercises to restore pelvic floor health.

3. 7 Minute Workout

For new moms with limited time, the 7 Minute Workout app is a godsend. Offering quick, effective workouts that can be done in short bursts throughout the day, this app helps you regain strength, flexibility, and energy without overwhelming the body.

  • Compatible Devices: iOS, Android
  • How to Install:
    1. Open the App Store (iOS) or Google Play Store (Android).
    2. Search for 7 Minute Workout.
    3. Tap Install or Get to download.
    4. Start working out with easy-to-follow exercises in just 7 minutes.

4. Nike Training Club

Nike Training Club is known for its versatility, offering a wide range of workouts, including those designed for postpartum recovery. The app focuses on gentle core strengthening, flexibility, and rebuilding strength at a comfortable pace.

  • Compatible Devices: iOS, Android
  • How to Install:
    1. Open the App Store (iOS) or Google Play Store (Android).
    2. Search for Nike Training Club.
    3. Tap Install or Get.
    4. Launch the app, select a postpartum workout, and get started.

Why These Apps?

These postpartum fitness apps are specifically designed to honor the body’s recovery process. They focus on slow, steady progress, ensuring moms regain strength and flexibility in a safe, manageable way.

4. Best General Fitness Apps for Women (All Ages)

Whether you're just starting your fitness journey, looking to push your limits, or need a fitness app that evolves with your needs, these apps cater to all stages of life.

1. MyFitnessPal

An all-in-one fitness app that helps track food, exercise, and progress, MyFitnessPal is ideal for women at any stage of life. It offers workout programs and custom meal tracking, making it a versatile tool for weight management and overall wellness.

  • Compatible Devices: iOS, Android, Apple Watch, Wear OS
  • How to Install:
    1. Open the App Store (iOS) or Google Play Store (Android).
    2. Search for MyFitnessPal.
    3. Tap Install or Get.
    4. Sign up and start tracking your meals and workouts.

2. Aaptiv

Aaptiv offers a wide variety of workout classes, from cardio and strength training to yoga and meditation. With tailored programs, Aaptiv can meet the unique needs of women, no matter their fitness level or age.

  • Compatible Devices: iOS, Android, Apple Watch, Wear OS
  • How to Install:
    1. Open App Store (iOS) or Google Play Store (Android).
    2. Search for Aaptiv.
    3. Tap Install or Get to download.
    4. Sign up for a membership to access thousands of guided workouts.

3. Fitbit App

Paired with Fitbit devices, this app tracks daily activity, workouts, sleep, and even menstrual cycles. It’s an excellent tool for women to monitor and improve their health in real time.

  • Compatible Devices: iOS, Android, Fitbit devices
  • How to Install:
    1. Open the App Store (iOS) or Google Play Store (Android).
    2. Search for Fitbit.
    3. Tap Install or Get.
    4. Pair your Fitbit device to start tracking your workouts, sleep, and daily activity.

4. Daily Burn

Known for its variety, Daily Burn offers workout programs ranging from beginner to advanced. Whether you’re a mom, an older woman, or a beginner, Daily Burn provides options to suit every fitness level and goal.

  • Compatible Devices: iOS, Android, Roku, Apple TV, Amazon Fire TV
  • How to Install:
    1. Open the App Store (iOS) or Google Play Store (Android).
    2. Search for Daily Burn.
    3. Tap Install or Get.
    4. Subscribe to a plan and start accessing thousands of workout videos.

Why These Apps?

These general fitness apps offer a range of options for women who need flexibility in their fitness routines. They help track progress, set goals, and maintain motivation, no matter your fitness level.

5. Conclusion

Fitness is a lifelong journey, and having the right tools to guide you through each stage can make all the difference. Whether you’re a new mom trying to regain strength after childbirth, an expecting mom staying active during pregnancy, or simply a woman looking to enhance your overall fitness, these workout apps provide an excellent starting point for women of all ages. Embrace your fitness journey with the right app, and enjoy the benefits of staying active and healthy through every phase of life. 

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