Not knowing where to start
Your old routine may not fit your body or your schedule any more. Starting from scratch is fine.
For people getting back in shape
Starting again? Start with strength, not punishment.
After a baby, an injury, illness or a few busy years, it's tempting to diet hard and do a lot of cardio. A gentler start that rebuilds strength first is easier to stick with, and it protects the muscle you're building back.
6–8 weeks
after birth is when the NHS postnatal check happens: the right time to talk about returning to exercise. Avoid sit-ups, planks and high-impact moves to start with.
What makes it hard
The usual obstacles
Too little time and energy
Long workouts don't survive a busy week. Two short sessions you actually do beat five you skip.
Getting cleared first
After birth, surgery or an injury, check with your doctor, midwife or physiotherapist before you begin.
How Dyadfit helps
Your plan, in three habits
The same three habits for everyone, tuned to where you're starting from.
Protein without the fuss
A simple daily range and quick ways to reach it when you're short on time and sleep.
A two-day start
Two full-body sessions of about 30 minutes, at home, that add a third day only once the first two feel easy.
Progress you can feel
The weekly check celebrates strength gains, not just kilograms, so progress shows up even when the scale is slow.
Dyadfit isn't for use during pregnancy. After giving birth, get cleared at your postnatal check before starting.
Guides for you
Getting started
Getting Back in Shape After a Baby, an Injury or Years Off
Start by getting cleared where it applies: at your postnatal check after a baby, or by your clinician or physical therapist after an injury. Then begin smaller than you think, with walking and a simple full-body strength routine on two days a week, and build up slowly. Stop if something hurts, and measure progress by getting stronger, not only by the scale.
7 min read · 9 sources
Fat loss
How to Lose Fat Without Losing Muscle: The 3 Things That Matter
To lose fat while keeping as much muscle as possible, focus on three things: eat enough protein, do strength training at least twice a week (ideally three times), and lose weight at a steady pace of about 0.5–1 kg (1–2 lb) a week. Some lean mass loss is normal with any weight loss, but these habits help you keep more.
6 min read · 11 sources
Strength
Muscle Loss After 40: What Happens and What Helps
Yes, gradually. Muscle mass and strength both decline with age, and strength tends to fall faster than muscle size, so everyday tasks can feel harder before you notice any visible change. This is normal aging, not a diagnosis. Regular strength training on at least two days a week and enough protein are what guidelines consistently point to, especially when you are losing weight.
6 min read · 12 sources
Questions
Common questions
When can I start exercising after having a baby?
The NHS says your postnatal check at 6 to 8 weeks is the time to talk about physical problems and exercise. Gentle walking and pelvic floor exercises can often start sooner if you feel well, but follow your own clinician's advice.
I haven't exercised in years. Is two days a week enough?
It's a good start. The WHO recommends muscle-strengthening activity on at least 2 days a week, and a routine you can keep matters more than an ambitious one you drop.
Can I use Dyadfit while breastfeeding?
Our protein calculator isn't designed for pregnancy or breastfeeding, because needs are different. Talk to your midwife, health visitor or doctor about nutrition while breastfeeding.
Protect the body you're working for.
Get early access and help shape what we build first.