How to return to strength training after having a baby
Returning to strength training after having a baby can feel daunting, but it’s an incredibly rewarding way to reconnect with you (not the mum you, but the you, you) rebuild your strength, boost energy levels, and improve overall well-being. The post-natal period brings unique challenges, from healing your body to adjusting to life with a newborn, but with the right approach, strength training can be an empowering part of your recovery journey.
If you’re ready to regain your strength, here are my top tips for postnatal strength training—plus, we’ll introduce you to Bump to Barbell, a postnatal recovery class designed to help you safely and effectively rebuild your fitness.
See your GP or (even better) a pelvic floor physio
Before jumping into any form of exercise, it’s crucial to get the green light from your healthcare provider. Postnatal recovery times vary for everyone. Whether you had a vaginal delivery or a C-section, your body needs time to heal, and a professional assessment ensures you’re ready to begin strength training safely.
Read this blog about why you should see a pelvic health physio after having a baby
Plus, this blog about how to own your post natal GP check up
Start with your core and pelvic floor
Your core and pelvic floor have been through a lot during pregnancy and childbirth. These areas form the foundation of your body’s strength and stability. Begin with gentle pelvic floor exercises and core activation work to rebuild these essential muscles. Techniques such as diaphragmatic breathing and controlled movements like pelvic tilts can work wonders in reconnecting with your core.
Read this blog about best exercises for post natal recovery
Ease into strength training
Your first few sessions (or even weeks, months..) shouldn’t look like your pre pregnancy workouts in relation to load, volume and intensity.
Start small. Postnatal recovery isn’t about how much weight you can lift; it’s about rebuilding strength gradually. Begin with bodyweight exercises such as squats, glute bridges, and modified push-ups. As you progress, incorporate light resistance bands or dumbbells to build strength incrementally.
Focus on functional movements
Postnatal strength training should prioritise exercises that mimic daily movements, like bending, lifting, and twisting. Functional exercises improve your strength in ways that directly benefit your day-to-day life as a parent—whether you’re carrying your baby, pushing a stroller, or bending down to pick up toys. This means exercises such as squats, deadlifts, pushing and pulling movements, plus rotation moves too.
Be mindful of pressure management (for diastasis or prolapse)
Diastasis recti, or the separation of the abdominal muscles, is common after pregnancy. Before performing traditional core exercises like planks or crunches, check for diastasis recti (or have a professional assess you). Opt for modifications that reduce intra-abdominal pressure and help your core heal, such as bird dogs or pallof presses.
Listen to your body
Whilst I don’t LOVE this phrase, it does reflect the need to better understand your body, your starting point and the pace that you may progress at. A big factor in this is your training history and your training during pregnancy (and potential deconditioning). I know it can be hard to know what to listen out for, so here are some ideas.
- pain (anywhere) but particularly vaginal pain or pain in a c section scar
- a long post workout recovery – when you are returning to strength training, you shouldn’t feel particularly sore. A longer post workout recovery may mean, you’ve done too much too soon
- the pelvic floor can get DOMS too – DOMS is delayed onset muscle soreness and applies to any muscle. A feeling of heaviness in the vagina during a workout may be a sign that your body isn’t quite ready for the load/volume or intensity
Despite what the fitness industry says, post natal strength training isn’t about pushing through fatigue or discomfort. Pay attention to your energy levels, ability to recover, sleep, hydration and nutrition. Whilst progress may be slower than pre pregnancy training, that is 100% ok!
Join a post natal recovery programme
Navigating postnatal fitness alone can feel overwhelming. That’s why joining a tailored program like Bump to Barbell can be a game-changer.
Why choose Bump to Barbell?
Bump to Barbell has been designed to help guide new mums through postnatal recovery with expert-led strength training classes. This small group personal training programme is designed to:
- Rebuild core and pelvic floor strength.
- Gradually reintroduce weightlifting techniques in a safe, supportive environment.
- Foster a sense of community with other moms on a similar journey.
- Help you feel strong, confident, and capable—both in and out of the gym.
Whether you’re a seasoned athlete or new to strength training, Bump to Barbell meets you where you are and empowers you to progress at your own pace.
Ready to get started?
Your postnatal journey is unique, and so is your approach to strength training. With these tips and the support of the Bump to Barbell small group personal training programme, you can safely and confidently rebuild your strength, one step—or one lift—at a time.
Visit the pregnancy and postnatal recovery page to learn more about our classes and take the first step toward feeling like your strongest self.