What makes SBA different from other programs?

The Strong by Alex approach focuses on the functional benefits that bespoke exercise can bring to the pregnant women. Since founding Strong by Alex in 2017, founder Alex Gleeson has made it her focus to offer a coaching style that is warm, supportive, and encouraging.

Alex holds a Bachelor’s degree with honors in Exercise Physiology qualification from the University of New South Wales and also a Master’s degree in Public Health from the University of Sydney and offers highly personalised programming with technical knowledge, and a modern approach to exercise that is engaging and enjoyable.

At Strong by Alex, our clients are at the forefront of everything we do, and our focus is to make a meaningful impact – we are confident in our knowledge and know that our clients leave feeling stronger in mind and body.

Do I have to sign a long contract?

Strong by Alex does not require you to sign up to a fixed term contract. Our easy subscription options are offered on a trimester or yearly basis. You may choose to end your subscription (end of a trimester or end of the year program) at any time in accordance with our Terms.

What exercise programs do SBA provide to members?

You may choose to access any or all of the following training programs:

  1. Pregnancy exercise sessions via the App and by trimester.
  2. Pregnancy exercise sessions via the App and by a 12-month calendar.
  3. Post pregnancy exercise sessions via the app and by 6-week programs (To launch 2023).
How do I pay for my program?

Customers must pay for Programs through the Website at the time of purchase using our STRIPE gateway or credit card. No refunds will be provided in accordance with our Terms.

What does my exercise subscription entitle me to?

By becoming a Strong by Alex subscription member, you will be entitled to:

  • Access our pregnancy programs to use as often as you like during the paid period.
  • Access to our Strong by Alex online fitness videos.
  • Attend any free online workshops events and seminars.
  • Strong by Alex members are entitled to access to our Strong by Alex online fitness videos.
  • Access to social post that links to our Strong by Alex fitness videos and information.
How long does each session last?

The 3 x weekly full-body workouts are 24 minutes long and are specifically designed to strengthen the muscles that you need to carry yourself and function during pregnancy, aiding in quicker recovery after birth. Within these workouts, there are 4-5 exercises to complete, and you are encouraged to do as many rounds (sets) as possible of these exercises within the 24 minutes. The great thing about these workouts is that they are self-paced and adjustable. If you are having a low energy day, you can do the same workout, but change your time to make the workout shorter, or similarly, if you have more energy, you can increase the time of your workout to suit your needs.

The 3 x weekly pelvic and core trainer workouts (around 10-15 minutes) are designed to balance and stabilise muscles, alleviating pressure on the lower back and helping with postural alignment. These can be completed on your rest days or use them as a warmup for your full body workouts.

What do I need to work out?

Create a clear space where you can stretch out and really breath into each exercise. You will need some dumbbells (start with 1-2 kilos), a yoga mat, a fit ball, if you have one and occasionally a step.

  • Always warm up before exercising, and cool down afterwards.
  • Avoid strenuous exercise in hot or humid weather.
  • Drink plenty of water and other fluids.
  • Wear comfortable and suitable clothes — appropriate shoes, a supportive maternity bra and loose clothing.
  • Check each week where you are in your pregnancy journey and follow the weeks we have set out.
I’m really unfit, can I still do this?

You absolutely can still do this. The workouts are self-paced so you can work as little or as hard as you like. However, it is important that before you use our Services, please ensure you receive clearance from your doctor or obstetrician before commencing any new routines during pregnancy. If your health status or situation changes then you must listen to your health professional’s advice (GP, obstetrician, or midwife). Do not train if you are unwell.

How much exercise do you need during pregnancy?

Healthy pregnant women need at least 2½ hours of moderate-intensity aerobic activity each week according to the Australian Government: Department of Health.

What trimester do you gain the most weight?

Weight gain during pregnancy is normal and healthy. But there is a difference between healthy weight gain and excessive weight gain which can put you at risk of complications for you and your baby both before and after birth. Exercising regularly throughout your pregnancy can help control your weight gain and also make it easier to lose the extra weight after birth.

Why is physical activity during pregnancy good for you?

For healthy pregnant women, regular exercise can:

  • Keep your mind and body healthy. Physical activity can help you feel good and give you extra energy. It also makes your heart, lungs, and blood vessels strong and helps you stay fit.
  • Help you gain the right amount of weight during pregnancy.
  • Ease some common discomforts of pregnancy, such as constipation, back pain and swelling in your legs, ankles, and feet.
  • Help you manage stress and sleep better. Stress is worry, strain or pressure that you feel in response to things that happen in your life.
Is there a minimum age to join?

Yes. You must be 18 years old to use our programs. You may access and use our Services if you are under 18, provided your parent or guardian agrees to these Terms on your behalf.

Do I need to do anything before I begin my pre-natal program?

Please ensure you receive clearance from your doctor/obstetrician before commencing any new routines during your pregnancy including SBA Pre-natal programs.

How soon after birth can I start my post-natal program?

The first 6 weeks of the SBA post-natal program is designed to introduce exercise again after giving birth. It begins with gentle core activation movements and functional exercises and very slowly builds in intensity and difficulty. Depending on your birth experience, the time you need to wait to exercise after birth can vary. This is why it is important to talk to your doctor/health practitioner before undertaking any exercise program after you have given birth.

How will SBA exercise programs help me through pregnancy and beyond?

According to the Australian Government: Department of Health exercising during and after pregnancy can lead to lower incidences of health and well-being issues.

SBA understands the advantages of pre-natal & post-natal exercises.


  • Preparation for labour and postpartum recovery.
  • Strengthening and toning of your core muscles and overall body.
  • Reduced risk of gestational diabetes.
  • Alleviation of back and pelvic pain.
  • Incorporate a variety of movements and exercises into your routine to maintain overall strength, flexibility, and balance.
  • Decreased risk of incontinence.
  • Improved mental health, including lower risk of postnatal depression.
  • Enhance your muscle memory to improve the ease of performing daily tasks and “new mum” duties, thereby reducing the likelihood of injuries.
  • Increased energy levels.
  • Promotion of better sleep.
  • Stress relief.
  • Assist in losing any weight that you may have gained during your pregnancy.


  • Long term postpartum recovery.
  • Restore and increase muscle strength, essential for everyday movement (such as picking things up off the floor and lifting prams/capsules out of cars without straining yourself. etc).
  • Increase energy levels and reduces fatigue.
  • Promote safe weight loss after childbirth.
  • Enhance cardiovascular fitness and muscle strength.
  • Condition abdominal muscles.
  • Improve pelvic floor strength and function.
  • Reduce and relieve lower back pain.
  • Improve overall sense of wellbeing.
  • Relieve stress.
  • Help to prevent postnatal depression.
Is there an SBA Community I can join?

Yes, we have a closed Facebook group community for our members to connect with like-minded people all over the world to stay motivated and keep accountable. You will be invited to this private area, once you become a member of SBA.

I’m a midwife/Obstetrician/GP and would like to engage with you. How do I get in touch?

Strong by Alex love to collaborate with other practitioners so send me a message on the messenger symbol on the website or via strongbyalex@gmail.com

I’m a new User or current User and I have some questions. How do I get in touch?

Check out my Blogs page and have a read of my relevant topics that might help answer your questions.

If you still need more information, you can send a message on the messenger symbol on the website, or via the Facebook page or email me at strongbyalex@gmail.com.