Frequently Asked Questions

Choose based on your current season. If you’re pregnant, start with The Steady Pregnancy. If you’ve had a baby and been cleared for exercise by your provider, the Postpartum Return to Strength roadmap is designed for you. Strong Foundations (women) and The Steady Strength Blueprint (men) are general strength programs, and we also have guides for teens and kids. Browse everything on our exercise programs page.

Yes. Every program includes clear instructions, coaching cues, and “make it easier” and “make it harder” options for each exercise, so you can start where you are and progress at your own pace.

No gym is required. Most programs can be done at home with a set of dumbbells or a kettlebell, resistance bands, and a mat. Each guide lists recommended equipment up front, along with bodyweight alternatives where possible.

Most sessions take about 20–45 minutes, and programs typically include two to four strength sessions per week plus suggestions for walking or other movement. We know life is busy, so each program explains how to adjust if you miss a day.

The Steady Pregnancy is organized by trimester, so you can begin with the section that matches where you are. Please check with your healthcare provider before starting or changing an exercise routine during pregnancy.

The bundle includes all seven of our digital guides (pregnancy, gestational diabetes meal planner, postpartum, women’s, men’s, teen, and kids) at a lower price than buying them separately.

Digital products are available instantly. After checkout, you’ll see download links on your order confirmation page and in your confirmation email. They’re also saved in your account under My Account > Downloads, so you can come back to them later.

All guides are PDF files formatted for US Letter paper (8.5″ × 11″). They look great printed at home or at a print shop, and work well on a tablet, computer, or phone with any PDF reader.

First, check your spam or promotions folder for the confirmation email, then log in to My Account > Downloads. If you checked out as a guest or still can’t find it, contact us with your order number and we’ll get you sorted quickly.

Our guides are licensed for personal, non-commercial use by the purchaser, so please don’t share, resell, or redistribute the files. If a friend would love it, sending them to our shop or our free resources helps support our small business. See our terms for details.

Yes. Payments are processed securely by Stripe, a PCI-compliant payment provider. Your full card number is never stored on our site.

We accept major credit and debit cards. Apple Pay and Google Pay are also available on supported devices and browsers.

An account is the easiest way to access your downloads anytime, and one can be created during checkout. Your account also stores your order history.

Reach out as soon as possible through our contact page. For physical orders, we can usually make changes before the order ships.

Because digital products are delivered instantly, we offer refunds within 14 days of purchase if you haven’t downloaded the file. If a file is faulty or won’t open, contact us and we’ll send a working copy or refund you. Full details are in our refund policy.

Unused items in their original condition can be returned within 30 days of delivery. If your item arrives damaged or incorrect, let us know within 30 days and we’ll make it right. See our refund policy for how to start a return.

We ship within the United States for a flat rate of $6.95, and shipping is free on orders over $75. Digital products never have shipping costs.

Orders are processed within 2–4 business days. You’ll receive a tracking number by email when your order ships, and delivery times depend on the carrier and your location. See our shipping policy for details.

At this time, physical products ship within the United States only. Digital guides can be purchased and downloaded from anywhere.

No. Katelyn is a designer and mom who is passionate about healthy living. Our content is researched from and cited to official guidelines (such as ACOG, HHS, and WHO) and peer-reviewed research, but we are not medical providers. Learn more on our About page.

For most people with healthy, uncomplicated pregnancies, ACOG encourages regular physical activity. However, some conditions make exercise unsafe, so please talk with your provider before starting or continuing an exercise program. Our free Prenatal Exercise Safety Checklist includes warning signs to stop exercising and call your provider.

It depends on your birth, your recovery, and your provider’s guidance. Many people can begin gentle movement like walking and breathing exercises soon after birth, while more intense exercise usually waits until your provider clears you. If you experience leaking, heaviness, or pain, a pelvic floor physical therapist can help.

Our youth guides are based on position statements from organizations like the National Strength and Conditioning Association and the American Academy of Pediatrics, which support supervised, age-appropriate resistance training. We recommend checking with your child’s pediatrician before starting, especially for kids with health conditions.

No. Everything we share is for educational purposes only and isn’t a substitute for advice from your healthcare provider. Please read our full medical disclaimer.