The Best Women's Fitness Programs for 2026
Most workout programs are designed for generic goals — "get fit," "lose weight," "build muscle." The best women's programs are specific: they target the physique goals and life circumstances that actually matter to women. FormPulse ships two of them.
Mommy Makeover — Postpartum Fitness Program
The Mommy Makeover program is an 8-week postpartum fitness plan built for the reality of new motherhood: limited time, a body that's been through significant change, and the need to rebuild from the inside out.
It starts with pelvic floor reconnection and diaphragmatic breathing in the Foundation phase, then progressively adds load through bodyweight squats, Romanian deadlifts, and hip thrusts over 8 weeks. No gym required — just a set of light dumbbells and 30–45 minutes a day.
It's designed for women 6–8 weeks postpartum (with their doctor's clearance), including those who had C-sections. The program is safe, science-backed, and actually progressive — not just "safe for moms" in the title.
See the full Mommy Makeover program →
Slim Thick — Glute & Leg Building Program
The Slim Thick program is an 8-week lower body hypertrophy program designed around the movements with the highest glute activation: hip thrusts, Romanian deadlifts, and Bulgarian split squats.
What separates it from random "leg day" content: periodization. The program runs four distinct phases — Foundation (12–15 reps), Volume (pause reps + eccentrics + supersets), Strength (8–10 reps), and Peak (HIIT finishers + PR attempts). Each phase uses a different training variable to force continuous adaptation.
You'll need gym access for this one — a barbell, cable machine, and leg press. But the exercise swap feature in FormPulse lets you substitute any movement if you're missing a piece of equipment.
See the full Slim Thick program →
Both Programs Are Tracked in FormPulse
Every set, every rep, every PR. FormPulse is free to download — Mommy Makeover and Slim Thick are both part of FormPulse Premium ($9.99/mo or $6.99/mo billed annually).