Strength Exercises Every Mom Should Be Doing

June 19, 2026 FIT4MOM x Christina Maril x Taylor Ghanavati

When you meet Taylor Ghanavati, it's easy to see her passion for supporting moms. As the owner of FIT4MOM Twin Falls in Idaho, Taylor has experienced FIT4MOM from nearly every perspective: new mom, military spouse, pregnant mom, instructor, franchise owner, and community builder.

Married to her high school sweetheart and mom to three children, Brian (9), Reid (7), and Maya (5), Taylor's FIT4MOM journey began in 2019 when she was living in the San Diego area as a military wife.

"I saw a group of moms working out together at the park with their kids in strollers," Taylor recalls. "Later that same day, FIT4MOM popped up on my social media, and I signed up for a free class immediately."

At the time, she was navigating life with a toddler and a four-month-old baby while living far from family. What started as a workout quickly became so much more.

"Motherhood could feel really lonely at times," she shares. "FIT4MOM became my community, my outlet, and honestly the place that helped me feel like myself again."

Taylor continued her FIT4MOM journey through her third pregnancy and discovered firsthand how empowering movement could be during motherhood.

"Before FIT4MOM, I thought pregnancy meant slowing down completely and avoiding movement as much as possible. FIT4MOM showed me how empowering and beneficial it could be to safely move your body during pregnancy."

That confidence carried into motherhood, leadership, and eventually business ownership. In 2021, Taylor became the owner of FIT4MOM Alpine & Rancho San Diego, and in 2025, after moving closer to family, she launched FIT4MOM Twin Falls.

Today, her mission remains the same: helping moms discover their own strength.

Feeling Stronger in Motherhood

When asked to choose her favorite exercises, Taylor immediately gravitated toward movements that build practical, everyday strength for moms.

Farmer Carries

Farmer carries may look simple, but they mimic one of motherhood's most common demands: carrying things. Whether it's a toddler on one hip, groceries from the car, a diaper bag, or all three at once, this exercise strengthens grip, core stability, posture, and total-body endurance.

For moms, farmer carries help build the kind of strength that makes everyday tasks feel easier and more manageable.

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Goblet Squats

From picking up toys off the floor to lifting children in and out of car seats, squatting is a movement moms perform countless times each day.

Goblet squats strengthen the legs, glutes, and core while reinforcing healthy movement patterns. They help moms move more efficiently and confidently through daily life while reducing strain on the body.

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Seated Front Raises

Motherhood often requires strong shoulders and upper-body endurance. Think lifting babies overhead, reaching into cribs, loading strollers, or carrying growing children.

Seated front raises target the shoulders while encouraging good posture and control, helping moms build strength for the repetitive lifting and reaching that motherhood demands.

Deadlifts

If there were ever an exercise that perfectly represents motherhood, deadlifts might be it.

Deadlifts strengthen the posterior chain, including the glutes, hamstrings, back, and core, which are essential muscles for safely lifting children, laundry baskets, groceries, and everything else moms move throughout the day.

They also help improve posture, reduce the risk of injury, and build confidence in what your body is capable of.

"I love these moves because they build real-life strength for motherhood," Taylor says. "These are the kinds of movements that help you feel stronger carrying kids, groceries, laundry baskets, diaper bags, and everything else moms carry every single day."

More Than a Workout

For Taylor, FIT4MOM has always been about more than fitness.

"What I love most about FIT4MOM is that it's so much more than a workout. It's a place where moms can come exactly as they are and know they belong."

As she continues building community in Twin Falls, Taylor hopes every mom knows they don't have to navigate motherhood alone.

"I want moms to know it's okay if motherhood looks different than what you expected. It's okay to try new things, even when they feel scary or out of your comfort zone. You don't have to be someone who's always worked out or has it all together. You just have to show up as you are."

Her story is a reminder that strength in motherhood isn't just about physical fitness. It's about confidence, resilience, connection, and having a community that reminds you that you matter, too.