Mamas, You Belong In The Weight Room!

Returning to exercise is an important part of postpartum healing, but it’s important to start very gently and create gradual progressions based on how your body is responding.

That being said, at a certain point, you might feel stuck or stalled. This is where the weight room comes in.

To continue healing and getting stronger, your body needs new stressors (the good kind!), so you’re going to need heavier equipment than the light stuff you have at home.

Here’s how I like to break it down:

🌙 1st phase - 0-3 months postpartum

You’re prioritizing rest and recovery, adjusting to sleeplessness, round the clock care for your baby, and just trying to feel like a somewhat functioning human. 


The vibe: Exercise? I’m just trying to exist!

🌙 2nd phase - 1-6 months postpartum

You feel comfortable physically AND mentally incorporating gentle movement into your days with breathing and bodyweight exercises.

The vibe: Ok, baby is napping so I’ll take a few deep breaths and throw down a few squats and ab exercises!

🌙 3rd Phase - 3-12 months postpartum

You feel connected to your body, you’re strengthening your core and feeling comfortable holding your baby through more of your exercises and carrying groceries.

The vibe: Hey, I just got my heart rate up and feel like I did some work– my body feels amazing!

🌙 4th Phase - 3 months-2 years postpartum

You have more energy and are craving more movement, and most daily activities feel easy to execute, but you’ve hit a plateau. It’s time to start adding more weight to progress your body’s healing and strengthening. Welcome to the weight room!

The vibe: Bring it ONNNNN!! But I hope I don’t pee myself…

You probably noticed that there’s a lot of wiggle room and overlap for these phases, because everyone’s body/schedule/lifestyle/needs are different! What works for one postpartum person may not be the right thing for you.

Just know that when you’re ready for that next step, the weight room is a place that will help you continue progressing your recovery and giving you more strength and resilience to live your life comfortably and freely.

Coach Dee

@coachdee_fitness

info@coachdeefitness.com

coachdeefitness.com

*This is a fitness and personal training blog for information purposes only and shouldn’t be seen as health, nutritional, or medical advice. This site is not intended to be a substitute for professional medical or health advice, diagnosis or treatment. Any information you use from this site is at your own risk. Never disregard professional advice or delay seeking it because of something you read on this site.