A DEDIKATE 8-WEEK PROGRAMME
Strong for every stage of motherhood
An 8-week strength and fitness programme for mums who want more energy, a stronger body and a calmer head. Short workouts you can do at home, built around the life you already have.
JOIN STRONG MUMS →Official start: Monday 19 October
Free to register with any DediKate membership. Start your 7-day free trial today.
Made for real mums and real life
Motherhood doesn't pause for life stages, so Strong Mums doesn't either. Pregnant, newly postpartum, deep in the busy years or navigating perimenopause and beyond, Strong Mums meets you exactly where you are.
It's not one plan trying to fit every mum. There are four to choose from, so you can pick the one that fits you right now and know that wherever you're starting from is a good place to start.
No gym to get to. No childcare to arrange. No class time to build your day around. Every Strong Mums workout happens wherever you already are, on your phone, in your living room, between school drop-off and the next thing on your list.
TRANSPARENT PRICING
No hidden costs. Just clear pricing
Strong Mums runs on your DediKate membership, so here's exactly what that costs, no surprise fees, no fine print. Try Weekly or 8-Weekly free for 7 days, or lock in the best savings with an annual membership.
Prices shown in NZD/AUD, USD, GBP, EUR and CAD, you'll be billed in your local currency at checkout.
Weekly
$9.99 NZD/AUD
$6.99 USD
£5.99 GBP
€6.99 EUR
$7.99 CAD
7-day free trial, then auto-renews every 7 days. Cancel anytime.
Free for 7 days
Flexible and rolling, the no-commitment way to try Strong Mums.
8-Weekly
$69.99 NZD/AUD
$44.99 USD
£39.99 GBP
€44.99 EUR
$54.99 CAD
7-day free trial, then auto-renews every 8 weeks. Cancel anytime.
Free for 7 days
Matches Strong Mums exactly, one price covers the full 8 weeks.
1-Year
$299.99 NZD/AUD
$189.99 USD
£149.99 GBP
€179.99 EUR
$239.99 CAD
Auto-renews every 12 months. Cancel anytime.
Save up to $219 (NZD/AUD) vs paying weekly
Best value if you're planning to keep training well beyond these 8 weeks.
$6.99 USD
£5.99 GBP
€6.99 EUR
$7.99 CAD
7-day free trial, then auto-renews every 7 days. Cancel anytime.
Free for 7 days
Flexible and rolling, the no-commitment way to try Strong Mums.
START FREE TRIAL →$44.99 USD
£39.99 GBP
€44.99 EUR
$54.99 CAD
7-day free trial, then auto-renews every 8 weeks. Cancel anytime.
Free for 7 days
Matches Strong Mums exactly, one price covers the full 8 weeks.
START FREE TRIAL →$189.99 USD
£149.99 GBP
€179.99 EUR
$239.99 CAD
Auto-renews every 12 months. Cancel anytime.
Save up to $219 (NZD/AUD) vs paying weekly
Best value if you're planning to keep training well beyond these 8 weeks.
SIGN UP NOW →Real strength and fitness training, from home, all for less than the cost of a single drop-in gym class.
SOUND FAMILIAR?
You look after everyone. Who's looking after you?
If any of this feels familiar, Strong Mums was made for you.
There's never a spare hour
Between feeds, school runs, work and dinner, getting to a gym or class just isn't happening most weeks.
Running on empty
You're tired in a way sleep doesn't fix, and you'd love to feel like you've got something in the tank again.
Your body feels different
Pregnancy, birth or changing hormones have left your core, back or joints feeling less reliable than they used to.
You don't know where to start
You want to get stronger, but most programmes feel like they were written for someone with no kids and lots of free time.
Strong Mums was built for exactly this. Short, smart training that fits your life and meets your body where it is.
JOIN STRONG MUMS →WHY TRAIN THIS WAY
Strength that shows up in everyday life
Strength training isn't just about the workout. For mums, it's one of the best things you can do for your energy, your body and your head.
Everyday strength
Car seats, toddlers on hips, groceries up the stairs. Training makes the physical side of motherhood feel easier.
More energy
Regular strength work helps you feel less drained and more capable, even on the full-on days.
Core and pelvic floor support
The Pregnancy & Postpartum planner carries on the deep core and pelvic floor work your physio has started.
A calmer head
Mindset and regulation are built into every planner, so you finish feeling steadier, not just physically stronger.
Strength for the long haul
Building muscle now supports your bones, your metabolism and your body composition through every stage that comes next.
A planner for every mum
Four planners, so you're training for your stage of motherhood, not someone else's. When in doubt, start with Beginner, you can always change. We have a range of workouts from 10-40mins, with most being approx 20mins.
Beginner
New to strength training, or coming back after a long break? Start here. Learn the movements, build confidence and go at your own pace.
3-4 sessions a week
Pregnancy & Postpartum
Safe, supportive strength and movement through pregnancy and into early motherhood, led by Julia Wilkinson. Builds on the deep core and pelvic floor work your physio has started.
3 sessions a week
Classic
For mums who already train regularly and want structured progression, so your strength and fitness keep building week on week.
4-5 sessions a week
Peri to Post Menopause
Training designed for this stage of life, so you're working with your body's changes, not against them.
4-5 sessions a week
Every planner includes the same optional mindset and regulation support alongside your training. You don't need to decide now, we'll help you choose once you're inside DediKate.
JOIN STRONG MUMS →
Everything you need for 8 weeks. Nothing you don't.
- ✓ The full 8-week Strong Mums planner, in four versions, matched to your stage of motherhood
- ✓ All Strong Mums workouts, plus the full DediKate library with more than 15 new workouts every week
- ✓ Short sessions, most around 20 to 25 minutes, that fit around naps, school runs and work
- ✓ Evidence-based strength programming, no guesswork and no gimmicks
- ✓ Mindset and regulation built into every week, so you feel calmer as well as stronger
- ✓ Follow-along video workouts, so you always know exactly what to do next
- ✓ Recipes and meal plans to fuel your energy and strength, no diets and no deprivation
- ✓ A private support community of mums who get it, and trainers living the same juggle
What you'll need
No gym and no childcare to arrange. Just a small space, your phone and a couple of sets of dumbbells. Start with what you have and add more as you get stronger.
Essential
Light dumbbells
1-4kg (3-10lb)
Essential
Heavy dumbbells
4-10kg (10-25lb)
Optional, add as you progress
Super heavy dumbbells
8-20kg+ (20-45lb+)
Don't worry if your weights aren't exactly right. Every planner meets you where you are.
Real mums. Real trainers. Real life
Strong Mums is built and led by trainers who understand the juggle, because they're living it too. School runs, sick kids and everything else life throws at them.
Kate Ivey
CEO & Founder
HIIT and Strength Workouts
Mum of 3
Julia Wilkinson
Head Pregnancy and Postpartum Trainer
Strength, Pilates and Breathwork Workouts
Mum of 3
Anna McDermid
Head Peri to Post Menopause Trainer
HIIT, Strength & Pilates Workouts
Mum of 2
Kath Schirmer
Trainer and Programme Coordinator
HIIT and Strength Workouts
Mum of 5
From the team behind Thrive, winner of the Community Award at the 2025 Exercise New Zealand Industry Awards.
Hear what our Members have to say
Sheree - SA, Australia
I’m stronger, pain-free, and haven’t needed the physio in a long time. Joining DediKate has been one of the best decisions I’ve made for my health.
Charlotte, North Island, NZ
I signed up to DediKate Thrive as I had read a bit about the importance of lifting heavy as you start to age, but didn’t really know where to start. DediKate Thrive has given me confidence I know I am doing something that will help keep me fit and healthy and able to play with and keep up with my 2 young boys for the years to come.
Molly - Missouri, U.S
I can’t imagine DediKate not being part of my life. It plays a huge role in my mental and physical health and empowers me every day. My strength and endurance are the best they’ve ever been.
Brooke - NSW, Australia
I didn’t think the variety and effectiveness of one platform was possible but it totally is with DediKate. I LOVE it!
Emily - South Island, NZ
DediKate has carried me through many phases of life. I love the adaptability, flexibility and variety of the workouts to suit my body on any given day!
How to Participate
How to register in 3 simple steps:
Step 1
Sign up on DediKate for a 7 Day Free Trial.
Step 2
Head to Programmes & Challenges inside DediKate and Register for Strong Mums, free
Step 3
Start Monday 19 October. Train alongside mums from New Zealand, Australia, the UK, the US and beyond.
Start with a 7-day free trial
Join DediKate, register for Strong Mums, choose your planner and try the platform before your paid membership begins.
Every membership includes
- ✓Strong Mums Programme access
- ✓Workout programmes and planners
- ✓More than 15 new workouts every week
- ✓A huge variety of workouts
- ✓Specialised trainers
- ✓Member-only support group
- ✓Recipes and meal plans
- ✓Plus so much more
Weekly
$9.99 NZD/AUD
$6.99 USD · £5.99 GBP · €6.99 EUR · $7.99 CAD
7-day free trial
8-Weekly
$69.99 NZD/AUD
$44.99 USD · £39.99 GBP · €44.99 EUR · $54.99 CAD
7-day free trial
1-Year
$299.99 NZD/AUD
$189.99 USD · £149.99 GBP · €179.99 EUR · $239.99 CAD
Save up to $219 vs weekly
Weekly and 8-Weekly memberships include a 7-day free trial. Cancel anytime through your account.
FAQs
What’s included in my membership?
Everything! Unlimited access to workouts, programmes, challenges, mindset and nutrition content, expert Tips & Tricks, Facebook support group, live sessions, and more.
No hidden costs or upsells.
How much does the programme cost?
When you sign up for a DediKate Membership the programme is included in your membership at no extra cost.
What is Strong Mums?
Strong Mums is an 8-week strength and fitness programme inside DediKate, built for every stage of motherhood, from pregnancy through to peri and post-menopause. It combines evidence-based strength training with mindset and regulation support, in short workouts designed to fit real, busy life.
Which planner should I choose?
Choose based on where you're at right now, not where you think you should be. Beginner is a gentle, confident starting point. Pregnancy & Postpartum supports you through pregnancy and the return to movement after birth. Classic suits mums who train regularly and want structured progression. Peri to Post Menopause is built around this life stage.
You can switch planners if the one you picked doesn't feel right.
Do I need to already be fit to start?
No. Every planner meets you where you are, and you can go at your own pace. Strong Mums is about starting, not arriving fit.
How much time do I need each week?
DediKate workouts range from 10–40 minutes, with most sitting around 20–25 minutes. You're in control, choose a length that suits your day, your energy and how much time you've got.
What equipment do I need?
Most workouts use simple equipment like dumbbells, but don’t let that put you off — you can absolutely get started with what you have at home and build from there.
- Light dumbbells (1–4kg) and heavy dumbbells (4–10kg) will cover most sessions.
- Some workouts also offer the option to go heavier again with super heavy dumbbells (8–20kg+), if that's where you're at.
All you need is a small space to workout and either a phone, tablet or laptop.
Is Strong Mums included in my DediKate membership?
Yes. Strong Mums is free to register for any DediKate member, simply head to Programmes & Challenges once you've signed up.
Do I need to be a DediKate member already?
No. You can sign up to DediKate and register for the programme at the same time. New members can start with a free trial on the weekly or 8-weekly plans.
Is Strong Mums safe during pregnancy or postpartum?
The Pregnancy & Postpartum planner is designed specifically for this stage, with appropriate, supportive training. As always, check with your healthcare provider before starting any new exercise programme, especially during pregnancy or postpartum.
What if I can't start exactly on Monday 19 October?
That's completely fine. Monday 19 October is the official start date, but you're welcome to choose your own start date to suit your life, start whenever works for you.
What happens after the 8 weeks finish?
It's totally up to you. Choose another programme, like DediKate Lift or Thrive, with more than 15 to pick from, there is something for everyone or do your own thing and choose your own workouts.
Where is Strong Mums available?
Strong Mums is open to mums everywhere. DediKate members join us from New Zealand, Australia, the UK, the US and beyond.
Can I cancel anytime?
Yes — you’re in control.
You can manage or cancel your membership at any time through your account.
What if I have questions and need support?
We’re here to help. You can get in touch with Kate and the team anytime by emailing support@kateiveyfitness.com
You look after everyone
These 8 weeks are for you
Sign up to DediKate, register for Strong Mums and choose the planner that fits your stage of motherhood. No perfect weeks required, just a plan that makes you stronger.
JOIN STRONG MUMS →Free to register with any DediKate membership. Official start Monday 19 October.