Rana had never trained in her life. Not at school. Not in a gym. Not once. She came to us after her pregnancy carrying weight that did not feel like hers, in a body she did not recognise. Six months later she had lost 20kg. Somewhere along the way she stopped training because she had to, and started training because she wanted to.
This is her story. There is no secret in it. There is nothing here you could not do. There is a woman who decided that turning up mattered more than being good at it, and a coach who came to her door until it stuck.
Rana had never trained before. She had just had a baby and a small child at home. She trained with Elena in her own flat in Dubai instead of a gym. She started only after her doctor said she was ready. Over about six months she lost 20kg. What she credits most is not the plan. It is that skipping was never an option once someone was on the way.
Starting From Nothing
Plenty of people say they are beginners. Usually they mean they have not trained in a while. Rana meant it for real. She had never exercised. She did not know what most of it was called. She was not sure her body would do what she asked.
After having her baby, that felt even harder. A body after birth is not just out of shape. It has been through something big, and it needs to be treated that way. So before anything started, Rana got the go ahead from her doctor. That is not a box we tick at the end. It is the first thing we talk about, every time.
Why Training at Home Changed Everything
Rana did not give up on gyms. She never got as far as trying one. With a young child at home, going to a gym is not a 40 minute workout. It is childcare, a drive, parking, a changing room, and walking past a wall of people who all look like they know what they are doing.
Training at home took all of that away at once. No audience. No planning. No arguing with herself in the car park. Her coach turned up, and the session happened.
She did not need more motivation. She needed someone to take the choice away. A coach at the door does that.
People get this backwards. Motivation runs out, and a new mum on broken sleep has very little of it to spend. What works is cutting down the number of choices between you and the workout. When your coach is standing in your living room, there is no choice left to make.
Doing It For Someone Who Is Watching
Rana knew her reason from day one, and it was not a number on the scale. She has one child. She wanted that child to grow up around a mum who moves, who is strong, and who looks after her body instead of saying sorry for it.
That reason lasted. Wanting to look better wobbles the moment progress slows down. Wanting to be the person your kid copies does not wobble. It is still there on the days when nothing feels like it is working.
What Six Months Actually Looked Like
Mostly ordinary. Sessions at home. Simple moves first, then harder ones as her body was ready. Weights that started much lighter than she expected and ended much heavier than she thought she could lift. Nothing punishing. Nothing that treated her body as a problem to fix fast.
The 20kg came off over about six months. Not in a straight line, because nobody loses weight in a straight line. It came from sessions that kept happening, week after week, while her strength quietly went up underneath.
How Elena Builds Six Months Like This
People assume 20kg means brutal sessions. It does not. When someone has never trained, the first job is teaching the body how to move. Weight comes later, once the movements belong to her.
Below is the shape Elena works to with a beginner coming back after a baby. It is the structure, not a copy of Rana’s diary. Her own sessions were adjusted week by week to how she felt, and yours would be too.
| Month | What the sessions looked like | Sets |
|---|---|---|
| Months 1 and 2 · Learn the moves Nothing heavy. Each session taught one thing she had never done before. Walking did the rest. | ||
| 1 | Standing up from a chair, wall press up, hip bridge, dead bug, carrying shopping bags one in each hand. Walking most days. | 2 × 10, body weight |
| 2 | Goblet squat, step up onto a box, banded row, half kneeling press, side plank on knees | 2 to 3 × 10 to 12, light |
| Months 3 and 4 · Add weight Same moves, heavier. Full body each time. A beginner grows on repeating the same thing, not on doing something new every week. | ||
| 3 | Session A · goblet squat, dumbbell row, hip thrust, press up on a bench Session B · Romanian deadlift, split squat, shoulder press, carry | 3 × 8 to 12 |
| 4 | The same two sessions with more weight, plus one extra set on whichever lift felt strongest | 3 to 4 × 8 to 12 |
| Months 5 and 6 · Train like someone who trains By now she was not a beginner. This is where she stopped counting weeks and started enjoying it. | ||
| 5 | Lower body · trap bar deadlift, hip thrust, walking lunge Upper body · press, row, lat pulldown | 4 × 6 to 10 |
| 6 | Same split, a little heavier on the top set each week, plus eight to ten minutes of easy conditioning at the end | 4 × 5 to 8 |
One thing stands out reading that back. There is almost no equipment in the first two months. Rana trained in her own living room, which is the whole point of a coach who comes to you.
Walking matters more than people expect. It is the thing you can still do with the baby, on the days a session was never going to happen.
The Part Nobody Saw Coming
Somewhere in those six months her reason changed. Rana stopped training to undo her pregnancy and started training because she liked being strong. In her own words, she got hooked.
That is the real result. The 20kg is what you see in the photos. The lasting part is a woman who now trains because that is simply what she does, and who will still be training long after the number stopped being the point.
If You Are Where Rana Was
If you have never trained, have just had a baby, and cannot picture yourself walking into a gym, you do not have to. That was never the deal. Rana did all of this in her own living room, starting from nothing, with a child in the next room.
Two honest things. Results are different for everyone. Rana’s 20kg is hers, not a promise, and yours will look like your own. And nothing starts before your doctor or midwife says you are ready, especially after a c section or any problems during birth. That order does not change.
What does work for everyone is the shape of it. Start when you are cleared. Train somewhere you feel comfortable. Make turning up the easiest thing in your day instead of the hardest.
Elena coaches postnatal clients across Dubai and comes to you. You can see how our pre and post natal coaching works, and read Tamara’s twelve week rebuild, which looked nothing like Rana’s six months.