Welcoming a baby into the world is a life-changing experience, and for many new moms, returning to fitness is an important goal. However, the postpartum period requires a different approach to exercise, especially strength training. Proper recovery, core rehabilitation, and gradual progression are key to safely regaining strength while minimizing the risk of injury.
The Importance of Recovery First
Just as rest and recovery are essential after running a marathon or recovering from an injury, they are just as crucial after pregnancy and childbirth. The body undergoes significant changes, including hormonal shifts, abdominal stretching, and pelvic floor stress, all of which require proper rehabilitation before jumping into a high-intensity workout routine.
In the first six weeks postpartum, the focus should be on rest, gentle movement, and retraining core function. This is the Rehab and Retraining Phase, where exercises such as diaphragmatic breathing (Connection Breath), glute bridges, and gentle core engagement help restore stability to the pelvic floor and deep core muscles.
A Gradual Return to Strength Training
If cleared for exercise by a healthcare provider, moms can move into the Return to Exercise Phase, which spans from 7 to 18 weeks postpartum. Strength training can resume at a low intensity, ideally two to three days per week, focusing on movements that promote stability and alignment. Some key guidelines include:
- Prioritizing core engagement and proper breathing techniques to avoid excessive pressure on the abdominal wall.
- Starting with bodyweight movements such as squats, lunges, and modified push-ups before progressing to added resistance.
- Avoiding high-impact activities, crunches, and heavy overhead lifting until core strength is well restored.
Building Strength Safely: Weeks 19 and Beyond
After completing the initial rehabilitation and retraining phases, moms can transition into more intense strength training. This stage focuses on increasing resistance, incorporating moderate-intensity cardio, and eventually reintroducing high-impact activities if the body feels ready. Signs of readiness include:
- No pain or discomfort in the pelvic floor or lower back.
- The ability to maintain core engagement during exercises.
- Proper alignment and control in functional movements.
During this phase, strength training can be performed two to four times per week, focusing on progressive overload, full-body movements, and maintaining good form. High-intensity interval training (HIIT) and running can be reintroduced gradually, monitoring for any signs of pelvic floor dysfunction.
The Role of a Pelvic Health Physiotherapist
A visit to a pelvic health physiotherapist can be beneficial at any stage postpartum. They can assess the strength and function of the pelvic floor, check for diastasis recti (abdominal separation), and provide personalized guidance on safe exercise progression.
Final Thoughts
Postpartum strength training is not about rushing back into intense workouts but rather about rebuilding strength, function, and confidence over time. Listening to the body, focusing on gradual progress, and incorporating proper core and pelvic floor rehabilitation will set the foundation for long-term success. No matter how far postpartum a mom is, it’s never too late to start!
If you’re unsure where to begin, consider working with a certified coach or joining a postpartum-specific program to ensure safe and effective training. Remember—your body has been through an incredible journey, and strength comes with patience and consistency!