Postpartum fitness: How to safely rebuild strength and energy

Bringing a new life into the world changes everything—including your body. After childbirth, many new mothers feel eager to regain their strength and energy, but rushing back to pre-pregnancy fitness routines can do more harm than good. Your body has just accomplished something remarkable and deserves thoughtful care during recovery.

When can I start moving again after birth?

The good news? You can begin some gentle movement sooner than you might think.

Most healthcare providers agree that your postpartum fitness journey should follow this general timeline:

• Immediately after birth: Gentle pelvic floor exercises and diaphragmatic breathing
• First 6 weeks: Walking and specific recovery exercises
• 6-12 weeks: Low-impact activities after medical clearance
• 12+ weeks: Gradual return to more intense exercise

Pelvic floor exercises can begin immediately after birth, with walking encouraged from day one, gradually increasing distance and speed as you feel comfortable. According to resources from Oxford University Hospitals, these gentle movements support your healing process without overtaxing your recovering body.

First six weeks: Laying the foundation

During these initial weeks, focus on reconnecting with your body rather than “working out.”

Weeks 0-3: The very beginning

Start with these gentle exercises:

1. Diaphragmatic breathing: Lie on your back with knees bent. Place one hand on your chest and another on your belly. Breathe deeply so your belly rises and falls while your chest remains relatively still.

1. Pelvic floor activation: While sitting or lying down, gently engage the muscles you would use to stop the flow of urine. Hold for 3-5 seconds, then release. Repeat 10 times, several times daily.

1. Walking: Start with short 5-10 minute walks around your home or neighborhood, gradually increasing duration as comfortable.

Weeks 3-6: Gentle progression

If you’re feeling good, you can add:

1. Gentle core connection: Lie on your back with knees bent. Exhale while drawing your belly button toward your spine, holding briefly before releasing.

1. Wall angels: Stand with your back against a wall, arms at your sides. Slowly raise your arms up the wall in a snow angel motion, focusing on keeping your back flat.

1. Modified bridges: Lie on your back with knees bent. Gently lift your hips just a few inches off the floor, engaging your glutes.

During this phase, avoid heavy lifting (including laundry baskets or older children), holding your breath during movements, traditional abdominal exercises like crunches or planks, and high-impact activities of any kind.

After medical clearance (6-12 weeks)

Your postpartum checkup (typically around 6 weeks) is a critical milestone. According to Pelvic Floor First, you should receive professional clearance before advancing your fitness routine.

Once cleared, you can begin:

• Low-impact aerobics: Walking longer distances, stationary cycling, or postnatal-specific exercise classes
• Swimming: Once bleeding has completely stopped (typically around 8 weeks)
• Light resistance training: Using body weight or light weights for squats, modified lunges, and upper body exercises

Particularly beneficial exercises at this stage include:

1. Bird dog: On hands and knees, extend opposite arm and leg while maintaining a stable core.

1. Side-lying leg lifts: Lying on your side with hips stacked, lift top leg while keeping your pelvis stable.

1. Modified planks: Start with knee planks or wall planks rather than full planks.

Listen to your body during this phase. If you experience increased bleeding, pelvic pain or pressure, urine leakage during exercise, persistent back pain, or excessive fatigue, pause and consult your healthcare provider.

Beyond 12 weeks: Progressive return

After the first three months, you can gradually increase intensity if previous stages have gone well. Recent research published in PMC indicates that this is the earliest appropriate time to consider higher-impact activities like running.

When starting running, follow these guidelines:

• Begin with intervals (run 20 seconds, walk 40-60 seconds)
• Total impact time should initially stay under 20 minutes
• Increase mileage by no more than 2-10% per week
• Consider a slight incline to assist pelvic floor function

For strength training:

• Gradually increase weights while maintaining perfect form
• Include at least 2 days of resistance training weekly
• Continue focusing on core and pelvic floor connection
• Consider working with a postpartum fitness specialist

The bigger picture: Benefits beyond physical recovery

Taking a gradual approach to postpartum fitness offers benefits that extend beyond rebuilding strength. New Canadian guidelines on postpartum exercise found that women who follow appropriate recommendations experience reduced fatigue, improved mental wellbeing, better pelvic floor health, and enhanced cardiometabolic outcomes.

The research recommends aiming for at least 120 minutes per week of moderate to vigorous physical activity for optimal health benefits once you’ve properly progressed through the early recovery stages.

Supporting your postpartum journey

Rebuilding strength after childbirth is as much about patience as it is about persistence. Your body has undergone tremendous changes during pregnancy and birth, and recovery isn’t linear. Some days you’ll feel stronger than others, and that’s completely normal.

If you’re experiencing physical or emotional challenges during your postpartum period, remember that comprehensive support is available. At Beginning.com, we offer resources for early postpartum support that address both physical and emotional needs during this transformative time.

Whether you’re one week or several months postpartum, the most important step is to begin where you are. Honor your body’s current capabilities while gently working toward increased strength and energy. With mindful progression and proper support, you can rebuild your fitness in a way that honors your postpartum body and sets the foundation for long-term wellbeing. Your body has done something amazing—now it’s time to care for it with the patience and respect it deserves.