Barbell strength training or powerlifting training after having kids is HARD. Finding the time and energy to powerlift after having babies has its challenges for all parents, but, most of all, time to train and the ability to recover is most affected. In this episode of the PRS Podcast, hosts Dr. Rori Alter and Dr. John Petrizzo continue their New Parent Training series, discussing how to adapt strength training when time and recovery resources are limited—a challenge that applies not only to new parents but to anyone with a demanding schedule.
What You'll Learn in This Episode:
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The Reality of Training as a New Parent – Is it really any different from other life demands that impact training time and recovery?
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Three Key Situations Where We Lower the Ceiling on Training Intensity – Understanding when and why you should adjust your expectations to stay injury-free and maintain progress.
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How to Prepare for Training as a Parent Before You Even Have Kids – The mindset shift that makes the transition to time-restricted training smoother.
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Optimizing Training When Recovery Resources Are Limited – Practical strategies for making progress even when sleep and recovery time are compromised.
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Adjusting Training Volume for Maximum Efficiency – How to modify your workouts to get stronger without spending hours in the gym.
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How Long Should a Barbell Lift Take? – Setting realistic timeframes for training sessions to fit your schedule.
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Load Adjustments to Stay Within a Specific Timeframe – Strategies to manage training intensity and keep workouts productive.
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Two Time-Efficient Training Week Setups – How to structure your program for consistency and flexibility as a new parent.
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Maximizing Training Session Efficiency – Tips to ensure you get the most out of each session while maintaining consistency.
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Reducing Mental Barriers to Training – Simple ways to overcome the mindset challenges that may be keeping you from getting a session in.
Whether you're a new parent, a busy professional, or someone struggling to balance life and training, this episode provides actionable strategies to help you stay strong, make progress, and train smarter—not harder.
Resources Mentioned in This Episode:
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