Category: The Best Free Workout Apps of 2026

For over 40 years, she has been a staff nurse at UnityPoint – St. Luke’s Hospital Birth Care Center in Cedar Rapids, IA. She teaches EFM and POEP AWHONN programs and was previously an educational outreach coordinator. Katrina Johnson has served in the roles of nurse manager, assistant nurse manager/educator and simulation coordinator in women’s and perinatal health. Shellie Nelson, RN, MS has faithfully given her time to Women’s Services as a nurse, charge nurse, manager and director.

With technological advances and even AI capabilities, the best fitness apps can supercharge your fitness routine. If you’re traveling, have a crazy schedule, have no equipment, or just have a big personal space bubble, take advantage of these apps to help hit your fitness goals. Whether you’re focused on cardio workouts, strength, weight loss, yoga, or barre, there’s a workout app for you. Peloton is a popular fitness app known for its high-energy workouts and engaging instructors.

Recommended by Pelvic Floor Physical Therapists

One of the standout features of Peloton is its live and on-demand classes. Users can participate in real-time workouts with instructors and other members, creating a sense of community and accountability. This can be particularly motivating for new mothers who may struggle to find the time and energy to exercise on their own. One of the standout features of FitMama is its progress tracking system. Users can log their workouts, track their weight and measurements, and monitor their progress over time. This can be a powerful motivator, helping you see how far you’ve come and stay committed to your goals.

Information about breastfeeding may be from books or websites or through a local hospital, breastfeeding support organization, or lactation consultant. Often after delivery, a nurse or midwife can help a women learn how to breastfeed. Doctors recommend that women breastfeed for at least 6 months without supplementing with other foods.

Comparing the best workout apps for women

• In general, it’s a smart idea to include core work in your prenatal routine.
• Up-close-and-personal wisdom on the best way to start your day, from an expert on diet and digestion.
• After all, it’s hard to not to be anxious about your first baby.
• If you’re getting into the swing of parenthood, and your baby is sleeping more, your mental state might be more positive around this time.
• Consider that pregnancy changes your body so significantly, delivery is tough, people may experience scary complications, and some people just do not do well with sleep deprivation.
• And while you can label yourself as “advanced,” the suggested workouts might still feel basic.

Many offer beginner-friendly routines with clear, step-by-step instructions, making it easier to get started or ease back into exercise after a break. When starting, look for videos labeled specifically for beginners and make sure your doctor clears any new exercise routine. Most apps also include video demonstrations for each movement, along with progress tracking and structured plans to help you stay consistent and accountable. Peloton also offers Strength+, a strength-focused app for home or gym equipment.

Expert Endorsements and Community Reviews of Postpartum Fitness Apps

The routines begin with safe, foundational exercises that help you advance to the next level. Their programs are unique in that they are exercised focused with a therapeutic approach so that you can get active with some light exercise while rehabilitating parts of your body that need it most. Every Mother is a research-based, on-demand platform providing exercise therapy regimens for moms starting as low as $9.95/month. An intrauterine device (IUD) may be placed immediately after vaginal delivery or at any other time postpartum.

Physical status, post-vaginal delivery

However, they cannot fully replace the individualized attention and expertise of a personal trainer in a one-on-one session. Some apps, such as Future, offer virtual personal training so you can receive tailored guidance from the comfort of your home. If you already work with a trainer, it is worth asking whether they use an app to program and track your workouts, allowing you to combine professional expertise with the convenience of digital tools. The monthly price is incredibly reasonable for all the content it delivers.

However, with so many options out there, including both free and paid apps, it can be hard to know which will suit your training needs. During your workout, you might see a friendly note asking how you’re feeling. Updated strength and cardio circuits now guide you with clear work and rest times that match your own recovery pace. A friendly reminder might say, “Alternate a 30-second burst with a 15-second rest, listen to your body as you move along.” Choose exercises that are easy to master and don’t require complicated movements or instructions.

Pregnancy & Postpartum TV

Oxytocin stimulates the flow of milk (called the let-down reflex) and also stimulates uterine contractions. Most new moms experience postpartum “baby blues” after childbirth, which commonly include mood swings, crying spells, anxiety and difficulty sleeping. Baby blues usually begin within the first 2 to 3 days after delivery and may last for up to two weeks. Learn from our years of experience supporting in-person and online prenatal, birth, and postpartum clients! This continues with our beyond postpartum clients who want to keep working out with us–we test our beyond postpartum programming and adapt it based on client goals. The program mad muscles review is suitable for all fitness levels, from beginners to experienced exercisers.

Pain Free PregnancyMini-Course

You can start gently and progress at your own pace as your body heals and your strength returns. Return to the type of exercise you love, safely and confidently. Our progressive programs for both vaginal and c-section birth will help you to continually progress and build strength, fitness and confidence in your body. Whether you’re days, weeks or months after birth, recovery requires time, guidance and care – not pressure to “bounce back” or guess what’s safe. The best workout app for you covers the exercises you’re interested in doing at a level that’s accessible to you.

That way, you will develop more muscle and strength while burning more calories. Not just any type of exercise – I am referring to exercising to build strength and lean muscle. Discover how our personalized healthcare platform has transformed the lives of women and families worldwide. Whether you are taking your first steps after birth, managing pelvic floor symptoms, or preparing to return to running, our team is here to help you feel confident and cared for at every stage.

Start training today

They included certified personal trainers (CPTs), a certified high-performance coach and a doctor of physical therapy. I did run into some issues getting the AI feature to work consistently, however. Classes start at just six minutes long, and you can sort by vibe — like “get a boost” or “blow off steam” — or choose from a ton of structured programs. Options range from one-week starters to full 16-week plans, covering everything from beginner and advanced strength training to postpartum and bridal prep. You can also invest in additional accessories like ankle weights or gliders to further challenge your stability and core strength.

To determine our top picks, we focused on apps with a wide variety of content, from strength and cardio to yoga and Pilates, ensuring users of all fitness levels can find something that suits their goals. We also prioritized effectiveness, favoring thoughtfully programmed workouts and motivating instructors who provide clear guidance and encourage users to stick with their routines. A seamless, intuitive interface was another key factor, making it easy to navigate classes, track progress, and stay engaged. The best postpartum workout apps offer personalized routines, quick sessions, and community support. They help rebuild core strength, enhance mobility, and motivate you through expert-guided, stage-based recovery programs.

Baby blues symptoms

Rapid weight loss may be more effective than gradual weight loss, experts have found. The new study found that people who shed weight quickly achieve more weight loss than those who lose weight gradually. Before starting your search for a fitness program, it’s essential to take time to reflect on what you want in a program to ensure it’s the right fit. “Clearly define your own fitness goals and consider what you want to achieve in a specific timeframe,” says Kyrie Furr, director of performance fitness at Athletic Lab. Some programs, like the 5/40 FIT series we tried, even come with downloadable guides and require minimal equipment for easier at-home training. And despite the cost (or lack of it), nothing about Life Time Digital feels like a stripped-down version — it’s polished, professional and surprisingly comprehensive for a free platform.

What to expect when you’re expecting a C-section

The Sadie Active App is an excellent choice for women looking for a budget-friendly app that still delivers on quality strength training. At just $9.99/month, Sadie Active combines strength training with endurance workouts designed to help you build muscle and increase stamina over time. Inside the app, you’ll find monthly strength training programs that you can complete in either 30 or 45 minutes—perfect for busy women who need time-efficient workouts that still push them to get stronger. Tami Smith, the founder and NASM Certified Personal Trainer, is actively involved, offering in-app direct messaging and ensuring that each workout is both effective and achievable. Exclusively designed for women, obé Fitness is an incredible app that offers over 10,000 on-demand classes and 22 daily live classes with world-class instructors. Users will find a wide variety of workout types including barre, yoga, pilates, dance, HIIT, boxing, and more.

Before embracing Novice 2, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging miles a week. You should have run an occasional 5-K or half marathon race. The higher your fitness level, the easier this 18-week program will be. But don’t feel embarrassed about dropping back to Novice 1.

Performance, Muscle Growth, and Training Output

Strength training can help you preserve and enhance your muscle mass at any age. As with any exercise, talk with your doctor before beginning a new routine, says Scott. That’s especially the case if you have cardiovascular issues, joint problems, diabetes, or COPD or other breathing problems. That doesn’t mean you can’t run if you have these conditions, but your healthcare provider may suggest modifications or refer you to physical therapy or rehab specialists who can help you begin with more supervision. Morris says the primary muscles used during running are the glutes, hamstrings, quadriceps, hip flexors, calf muscles, and core muscles.

Best Low-Impact Workout App for Women – Alo Moves

The Bip 3 Pro’s interface is intuitive and didn’t require so much as a glance through the user manual. I also liked that I had an abundance of activity tracking options to choose from. However, the post-workout insights offered varied levels of detail. For weight training, they’re limited to heart rate information.

During a few lifting sessions, the heart rate tracking got a slow start and was off for a few sets compared with my control device before catching up by the middle or end of my workout. This was somewhat annoying, although it didn’t seem to skew my overall post-workout summary data, which was usually still in line with my control for metrics like estimated calories burned and average heart rate. Firstly, the Venu 4 has a fully stainless steel case—versus the Venu 3’s polymer—giving it a more premium feel; however, this makes it a bit heavier than the previous model.

Many notice they have more gastrointestinal issues when running compared with other types of exercise. That means cautiously progressing in terms of the number of days you run, your distance, and your speed. Learn the difference between productive fatigue and overreaching, and fix the biggest culprits fast pace, rapid mileage jumps, missed rest, poor fueling, and heat. Learn how to spot (and fix) the most common running form mistakes head position and arm swing to overstriding and heavy foot strikes so you waste less energy, run smoother, and lower your injury risk.

And when your heart and lung health improve, you have more energy to tackle daily chores. Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. The health benefits of regular exercise and physical activity are hard to ignore.

Have questions or ready to flex your goals? Contact us today!

You’ll rotate onto the treadmill for guided intervals that may include walking, jogging, running, hills, or speed pushes. Coaches call out multiple options, so you can choose the level that feels right for your body and experience. Before you begin your mad muscles app review running journey, it’s a good idea to get into the habit of regular exercise with plenty of brisk walking. By this, we don’t mean ‘leisurely stroll’ pace, but a faster, ‘I need to hurry or else I might be late’ pace. While you can also use a stationary bike or elliptical to get used to moving, walking is an excellent foundation for running and is the most convenient of all activities. After all, the best exercise – and the one you will most likely form a habit around – is the type you can and want to do consistently.

Replay Mode lets you control each team member one at a time in a relay. Precision in baton passing and consistent pacing are key to smashing your best times. Yes, you can unlock new sprinters with unique stats and animations. Each runner feels slightly different, giving you new ways to master the track. Leaderboards are great too; going for the #1 spot where everyone sees your name after every race they do in that section feels so rewarding.” —An unknown name in an online gaming hub.

Set Personalized Heart Rate Zones

A core exercise is any exercise that uses the trunk of the body without support. Some core exercises are bridges, planks, situps and fitness ball exercises. Carrying your phone around the gym floor is genuinely annoying — and for some users, having wrist-based logging capability changes whether they actually use a tracking app at all. If you are in the market for a new device, check out our breakdown of the best fitness tracker watches.

Speed

Discover how McHenry High School and Coach John Beerbower transformed its approach to physical education and strength training across two campuses—serving over 800 student-athletes—with the help of TeamBuildr. For instance, if you can’t fit in one 30-minute walk during the day, try a few five-minute walks instead. What’s most important is making regular physical activity part of your lifestyle. Exercising in our state-of-the-art fitness center, you can train your strength, endurance, flexibility, and daily energy levels.

This could work around a commute to work, for example, where getting off your bus or train a stop earlier means you can fit in more steps. You’ll get more use out of a fitness tracker that’s user-friendly, comfortable to wear and nice to look at. Consider your own comfort and style preferences in addition to the overall purpose you want your tracker to serve. Endurance athletes may compromise on size and style if it means getting more advanced GPS tracking, while those looking for a casual option may prioritize aesthetics. Consider the ecosystem your smartphone or other connected devices are already a part of before investing in a fitness tracker. Some watches, like any of the Apple Watches or the Samsung Galaxy Watch6, can only integrate with other devices that are already part of that same ecosystem.

Best Fitness Tracker Overall

• Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.
• Aim to have stretching and flexibility activities in a fitness plan.
• Core exercises help train the muscles to support the spine in the back.
• TeamBuildr Strength provides dashboards and reports that monitor performance progress, wellness, injuries, and habit tracking.
• Core logging, an exercise library, progress charts, rest timers, and the social feed are all accessible without paying.
• The amount of tools and features on the app makes it difficult to navigate.

JEFIT analyzes your strength and fatigue to build your perfect next week—you lift, we do the science. Misidentification or not even identifying a movement at all are two common issues among users. One other issue identified is that this app automatically defaults to the last weight used and not the last weight for that specific exercise.

Core exercises

Over time, you can build to 4 or 5 runs, but recovery is key your body is still adapting. StrengthApp will provide you with weekly workouts from home or in the weight room with personalized strength and conditioning programming. Core exercises help train the muscles to support the spine in the back. And they help to use the upper and lower body muscles more effectively.

When to Hire a Human Coach

You’re now all set to start running – and the good news is that you’ll be moving at a faster pace, so you’ll be covering more distance without adding workout time to your schedule. At the end of this seven-week plan, you’ll be able to complete 175 minutes of exercise per week and you’ll be running for approximately twice as long as you’re walking. Compared with true fitness watches like Garmin’s, however, the Galaxy Watch6 has a couple of limitations. While I liked the Galaxy’s personalized heart rate tracking, it doesn’t track heart rate variability (the time between each heartbeat), unlike the Garmin Venu 3, the Lily 2 and the Forerunner 265.

Exercise puts the spark back into your sex life

But adding them to your regular routine can help you to have fitness for life. The best strength training app for women over 50 is WeGLOW, a strength and wellness app built specifically for women with guided gym and home-compatible workouts designed with perimenopause hormonal context in mind. The programming doesn’t apply a standard 3×10 template and call it done — it structures sessions around different energy windows across hormonal phases, which is a meaningful functional difference.