Start exercising after birth. A guide for new moms.
Caitlin Wells – Sports pharmacist
Bringing a baby into the world is an incredible experience, but it also comes with significant changes to your body. Many moms are eager to regain their strength, improve energy levels, and feel like themselves again. But when is the right time to start exercising postpartum?
At MOMFIT in Bend, Oregon, we provide expert coaching, support, and guidance. These help you safely return to training after birth. Here’s what you need to know about when and how to start moving again.
How Soon Can You Start Exercising Postpartum?
The timeline for returning to exercise varies based on your birth experience, overall recovery, and how active you were before and during pregnancy.
- 0-2 Weeks Postpartum
Your primary focus should be on rest, recovery, and gentle movement. Walking and deep breathing exercises that engage your diaphragm and pelvic floor can help support healing. - 2-6 Weeks Postpartum
If cleared by your doctor, you can begin incorporating gentle core and pelvic floor work to rebuild stability. Light bodyweight exercises like glute bridges, bird dogs, and seated breathing drills can help restore strength. - 6+ Weeks Postpartum
Many moms receive clearance at their six-week check-up. Then resume more structured exercise, but this doesn’t mean jumping straight back into high-intensity workouts. Strength training, mobility work, and gradual cardio progressions should be prioritized. Intense workouts can cause stress to the core and pelvic floor. - 12+ Weeks Postpartum
By this point, many moms are ready for more progressive strength training with added resistance, including squats, deadlifts, and pressing movements. However, every mom’s recovery is unique, so it’s essential to listen to your body and work with experts who understand postpartum fitness.
Key Signs You’re Ready for More Exercise
Before progressing, check in with your body:
No pain or pressure in the pelvic floor.
No leaking or incontinence issues.
Lingering diastasis recti (ab separation) concerns.
Energy levels feel stable.
You feel physically and mentally ready to train.
If you experience pain, pressure, or excessive fatigue, it’s a sign to scale back and focus on rehab-style movements first.
Why MOMFIT is the Best Way to Return to Training Postpartum
At MOMFIT, we understand that postpartum fitness isn’t just about getting back in shape. It’s about feeling strong, confident, and supported through this transition. Our program is designed for moms at every stage of postpartum recovery. Offering expert guidance, safe progressions, and a welcoming community of moms just like you. Start exercising after birth is a step by step process that we are confident we can help you with!
If you’re ready to move better, feel stronger, and regain confidence in your body, we’re here to help!
👉 Book your free introduction call today and take the first step toward your postpartum fitness journey: Schedule Here
Your postpartum journey deserves expert support. Let’s get stronger together at MOMFIT! 💪
