Meet Lauren.
At 8 months postpartum, Lauren was ready to feel strong again and proud of what her body could do. Through prioritising protein intake and consistent training, she achieved significant improvements in body composition and strength.
Her journey highlights the powerful impact nutrition and resistance training can have in the postpartum period.
5 Months
I got started on this journey at 8 months postpartum because I was ready to feel strong and proud of what my body can do!
My biggest challenge was trying to eat 120g of protein per day. Prior to this I went through an 8 week stint where my breastmilk supply dipped and I couldn’t gain muscle because my protein was too low.
My goal was to gain as much muscle as possible and exercise 3 times per week.
I gained 2kg of muscle and my body fat percentage went down 2%.
I’ve really prioritised protein and learn what foods work for my daily routine to keep me upbeat and full. In the gym I try to lift really heavy and challenge myself every workout.
Biggest challenge was staying committed through the whole 8 weeks and making sure to drink electrolytes and protein/creatine first thing in the morning.
I feel like I’m in the very beginning of this journey and I’m looking forward keeping up the positivity, pride, and momentum that I’ve been able to kick start during the challenge.
So lovely, it’s been great to feel like a solid member of the community, it makes me want to welcome in new members whenever they join the classes because I know what it’s like to be back in the gym especially while in the postpartum phase.
I’ve just weaned my final baby after her first birthday, so I’m really looking forward to having full control of my body again! I want to be consistent in the gym, eat well, and get outside more often to hopefully see more results this year.
Since Jan 2026
I signed up with 23W at 4 months postpartum wanting to get back into health and fitness after the birth of my little girl. I was on the look for a gym that accommodated my little one to make training easier for me to commit to, and being in Melbourne with no family close this was important.
When I came across 23W I signed up straight away and haven’t looked back since. I absolutely love coming into the studio and feel like it’s a family for me here in Melbourne!
Comparing my strength to prior pregnancy and juggling mum life with training.
To feel good within myself and to gain back strength.
I did exactly what I set out to do and started to gain my strength back. I was actually only saying this to Korina the other day that I feel strong again and it’s motivating me to keep going.
Physically I feel better within myself since postpartum.
Getting to classes with little sleep sometimes. On some days it was a struggle although I always felt better after training.
To allow myself to build the muscle gradually and not expect it to appear overnight.
Easy! There is no pressure around how heavy you lift, only support. My trainers challenge me without pushing me past my limits. I feel so comfortable in the studio.
I love it! I work out with people who are on the same journey as me.
To continue committed to my training. Even with obstacles such as returning to work etc, I love the studio so much that I will make it work to ensure I continue getting stronger and fitter to keep up with my growing baby!
I’m so happy I came across 23W, the studio has made my return to fitness journey a lot easier than I expected.
Ange Drake is a personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.
