# 101 | How to Build a Workout Routine That Actually Sticks: The Minimum Effective Dose for Busy Mommas

Page: https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/101-how-to-build-a-workout-routine-that-actually-sticks-the-minimum-effective-dose-for-busy-mommas
Text version: https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/101-how-to-build-a-workout-routine-that-actually-sticks-the-minimum-effective-dose-for-busy-mommas.md
Podcast: [Strong & Nourished Momma | Postpartum Weight Loss, Postpartum Nutrition, Core & Pelvic Floor, Mom Energy & Fatigue, Postpartum Fitness](https://stenobird.com/podcast/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679)
Published: 2026-05-25T06:02:00+00:00
Episode link: https://wellnessbyval.podbean.com/e/101-how-to-build-a-workout-routine-that-actually-sticks-the-minimum-effective-dose-for-busy-mommas/
Audio file: https://mcdn.podbean.com/mf/web/bf9f8n4ce6tz2m62/101_How_to_Build_a_Workout_Routine_That_Actually_Sticks_The_Minimum_Effective_Dose_for_Busy_Mommas6go6v.mp3
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JSON: https://stenobird.com/v1/public/podcasts/strong-nourished-momma-postpartum-weight-loss-postpartum-nutrition-core-pelvic-floor-mom-energy-fatigue-postpartum-fitness-7094679/episodes/101-how-to-build-a-workout-routine-that-actually-sticks-the-minimum-effective-dose-for-busy-mommas
Duration seconds: 1109

## Resource

If your workout routine keeps falling apart, it's not a you problem — it's a plan problem. In this episode, Val shares her own real week of workouts (spoiler: nothing went according to plan and it was still a great week), breaks down the brand new 2026 ACSM resistance training guidelines, and gives you the exact framework to build a routine that actually fits your life — not your ideal life. Your imperfect week still counts. The stroller run counts. The 15-minute living room workout counts. Let's talk about it. In this episode: Why the all-or-nothing mindset is the #1 thing killing your consistency — and the real-life week that proves it What ACSM's first resistance training update in 17 years actually says (and why it's great news for busy moms) The 3-question framework to build a routine around your real schedule The "never miss twice" rule and how to come back without guilt or punishment Why your backup plan IS the plan Mentioned in this episode; 🎁 Free Flexible Mom's Weekly Workout Planner → https://wellnessbyval.kit.com/planner 💪 6-Week Playbook Strength Program → https://my.playbookapp.io/wellnessbyval/programs/strong-in-6-strength-training-for-busy-moms/36482 📖 2026 ACSM Resistance Training Guidelines → https://acsm.org/resistance-training-guidelines-update-2026/ Connect with Val: 📱 Instagram: @wellnessbyval_ 🌐 wellnessbyval.com ➡️ Loved this episode? Share it + leave a review on Apple Podcasts 🤎 💬 Got a question for the show?! Leave me a voice message at https://www.speakpipe.com/newsletter

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