Returning to weight training after birth

Lucy Pinto owner of The Box Brighton on - returning to weight training post birth.

Instead of rushing back to the old workout routine, doctors suggest women treat the postpartum months as a rehabilitation period. 

It typically takes the uterus six to eight weeks to return back to its pre-pregnancy size. Bleeding and vaginal discharge, known as lochia, also takes between one to two months to subside. 

A C-section is invasive and complex, and it typically needs more time to heal than a vaginal birth*. It can be overwhelming for some. You’re worried about causing issues but you’re desperate to get back to throwing some weights around and enjoying the exercise you love. During the postpartum phase, it’s really important that you listen to your body and focus on being patient, consistent and realistic in your approach back to fitness. 

Top Tips

Do be aware of the signs of diastasis recti and a weak pelvic floor. Both these issues can be aggravated with certain high impact exercise and lifting too early. 

Do work on rebuilding that strength from the ground up. Before the big PBs must come core and pelvic floor strength. Think glute bridges, modified cobra, band pulls – no sit ups, curling the front of your body only encourages further separation of the abdominals and will hinder your recovery. 

Do avoid anything that places direct downward pressure on the pelvic floor, like a barbell back squat or barbell front squat in early stages of postpartum. 

Do be aware that ligaments may still be loose from lingering hormones. Focus on your alignment and breathing to your deep core. 

Do invest in a good trainer. They can help you plan out realistic goals and design an appropriate training cycle. 

Don’t be too proud to scale the weights or exercises, leave your ego at the door. 

Don’t be afraid to let your trainer know about your diastasis recti or pelvic floor dysfunction. There are always alternative moves. 

Don’t lift if there is bulging, straining, protrusion or doming anywhere on or from within your abdomen or pelvic floor when you work out. 

Do really enjoy the process of seeing what your amazing body has, can and will still achieve and remember, there is no rush. 

Keen to know more about weight training? Sign up to Lucy’s new ‘Foundations’ class where you will work on six-week programming so you can feel confident and see real progression on the bar. For more details, please email info@theboxfit.co.uk. 

*When returning to strength training after a C-section, consult both your doctor and a pelvic floor physiotherapist. They can make sure that the C-section and your pelvic floor is healing properly and that there are no underlying issues.

Lucy Pinto owner of The Box www.theboxfit.co.uk 

Make sure you consult your midwife and GP before entering into any exercise postpartum.