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
How to Get Back in Shape After Years of No Exercise
How to restart exercise after a baby, an injury or years off: when to get cleared, a simple 2-day strength routine, easy protein and how to track real progress.
7 min read · 9 sources
Fat loss
How to Lose Fat Without Losing Muscle: The 3 Things That Matter
Losing weight but want to keep your muscle? Here is what the research says about protein, strength training and a steady rate of loss, and how to check it.
6 min read · 11 sources
Strength
Muscle Loss After 40: Why It Happens and How to Prevent It
Muscle and strength decline gradually with age, and strength tends to go first. Learn what sarcopenia is, how much protein helps and how often to train.
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.
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