Build Strength for Motherhood, Ministry, and Mission

You don’t want to just look strong—you want to feel strong for the actual demands of your life.

From lifting toddlers and groceries to bouncing back after illness or aging with energy, functional strength matters. But with so many workouts online, it’s easy to get lost in the noise.

This blog breaks down the 5 essential strength exercises every Christian mom should focus on—not just for results, but for real-life resilience.

1. Romanian Deadlifts (RDLs)

This move targets your glutes and hamstrings—the biggest calorie-burning muscles in your body—and it supports posture, balance, and lower back health.

“Trying to get strong without the right foundational movements is like forgetting your essentials on a trip.”

RDLs mimic everyday motions like picking up laundry, lifting kids, or grabbing something off the ground. This move helps you do those things without injury—and with confidence.

2. Overhead Presses

Need to get groceries on a top shelf? Lift a car seat? Put away that heavy bottle of laundry detergent? You’re doing an overhead press.

This move builds upper body strength—especially in your shoulders and arms—and trains your core to stay engaged while lifting.

“We practice these strength training movements so we can live them out.”

Bonus: This also helps with posture and carrying confidence.

3. Hip Thrusts (or Glute Bridges)

If you’ve ever experienced lower back pain or pelvic floor weakness—especially postpartum—this movement is essential.

Hip thrusts help build strong glutes, which support your entire core and lower back. They also play a critical role in pelvic health and stability for women in every season.

“Any type of core or postpartum program includes glute bridges for a reason.”

They’re not awkward—they’re effective. Start small and watch your strength grow.

4. Core Carries (Farmer’s + Offset Carries)

This is functional strength at its best.

Farmer’s carries involve holding a weight in each hand and walking. Offset carries challenge your balance by using one side at a time. Together, they mimic real-life tasks like carrying a diaper bag, car seat, groceries, or a toddler on your hip.

“This helps you carry life well—literally and spiritually.”

These moves build core stability, grip strength, and posture control—all while reinforcing real-world movement patterns.

5. Step-Ups or Lunges

This is the “I’ve got kids + stairs” move.

Step-ups help with single-leg strength and balance, and they mirror daily tasks like climbing stairs, stepping over toys, or hiking with your family. They’re especially important for preventing falls as we age.

“If you want to stay steady and strong for the long haul—this move is non-negotiable.”

You can also substitute Bulgarian split squats or lunges here for similar benefits.

Let’s recap the 5 moves to build real strength for motherhood and ministry:

1. Romanian Deadlifts – Glutes, hamstrings, and back strength
2. Overhead Presses – Shoulder strength and reach
3. Hip Thrusts – Core and pelvic stability
4. Core Carries – Real-life balance and grip
5. Step-Ups or Lunges – Single-leg strength and aging support

These aren’t just exercises. They’re foundational tools that help you train for the life God has given you.

“God never asked you to shrink your body. He invites you to strengthen it.”

So if you're ready to feel more prepared for motherhood, more grounded in your workouts, and more connected to your purpose—start here. Two sets of each. A few times a week. Faithful effort is more powerful than perfection.