The Mom Load
Strong for motherhood. Strong for yourself.
Personalized strength coaching for moms who are ready to stop starting over and start getting genuinely strong.
Apply for 1:1 coachingCreated by Nicolette Downes, a Doctor of Physical Therapy, strength athlete, and mom.
The problem
Motherhood asks a lot from your body.
You carry kids, groceries, car seats and everything else life throws at you — and somehow you’re also supposed to figure out how to train.
Maybe you’re working out already, but you’re not sure if you’re actually progressing. Maybe you’ve saved hundreds of workouts from Instagram. Maybe you want to lift heavier again but don’t know where to start.
You don’t need more random workouts. You need a plan.
12 weeks · 1:1
Personalized strength training. Built around your actual life.
Goals, experience, schedule, equipment, current strength, and the fact that you are a mom. Home or gym. About 3–4 sessions a week, most of them 30–45 minutes — individualized, not a template.
This is not a bounce-back challenge. It’s not about getting your old body back. It’s about building a stronger one.
Start · Build · Load · Own it
12 weeks. A plan you can actually follow.
01
Start
Goals, schedule, training baseline, and how you actually train now — not a clinic eval.
02
Build
Consistency first. Individualized strength work you can finish in a real week.
03
Load
Progressive overload on purpose. Heavier, more reps, or a better lift — not a new random workout.
04
Own it
Confidence under the bar and in the rest of your life. Build the knowledge and confidence to keep training when the program ends.
Why her
Doctor of Physical Therapy. Strength athlete. Mom.
The physical therapy background is how she sees movement. The lifting is how she trains. Motherhood is how she knows a program that only works in a quiet gym will not survive your week.
The Mom Load exists to bridge the gap between “I should work out” and actually training for strength again — with someone who understands both the science and the school pickup.
Created by Nicolette Downes, a Doctor of Physical Therapy, strength athlete, and mom.
Who it’s for
The mom who is ready to train.
- — Ready for general strength training — not postpartum rehab
- — Wants to get genuinely stronger
- — Wants a plan instead of random workouts
- — Wants individualized programming that survives kids and work
- — Wants to lift heavier with confidence
- — Values expert feedback — without a weekly hour-long Zoom
- — Is ready to consistently work toward a goal
A fair filter
This isn’t the right fit if
- — Looking for medical care, a diagnosis, or rehabilitation
- — An injury or symptoms that should be seen by a healthcare provider first
- — Still in postpartum rehab rather than general training
- — Want a bounce-back or rapid weight-loss program
- — Currently pregnant — this program isn’t prenatal coaching
- — Just want a download-and-done workout with no coaching
5 founding-client spots
12-week 1:1
Personalized strength coaching for moms who are ready to stop starting over. Not a bounce-back. Not a weekly hour on Zoom. Strength coaching, not a PT visit.
- — 60-minute virtual kickoff — goals, training history, equipment, schedule, and training baseline
- — Individualized strength program, usually 3–4 days/week, home or gym
- — A written strength program each week — built for her, not a generic PDF
- — Weekly written check-in — not a weekly Zoom
- — Program adjustments as the week actually goes
- — Form review from video she submits
