Building Confidence and Strength Post-Pregnancy: Your Guide to a Strong and Fully Recovered Body

Before the comments start, I am a male who is writing this. Still, I have guided my partner and contributed to the journeys of hundreds of women through pre and post-training regimes, with numerous success stories of healthy mothers and thriving babies due to the knowledge and guidance I provide here. From what I have witnessed, motherhood is an incredible journey. While it brings countless joys, it can also change your body, which may leave you feeling disconnected from your pre-pregnancy self. Returning to exercise after giving birth can be empowering, but it's essential to approach it with patience, knowledge, and a plan tailored to your unique needs. This article aims to provide you with more than just the general guidelines. By the end, you should know precisely what to watch out for and be well-equipped for your successful comeback.

The Post-Pregnancy Body: Understanding the Changes

Recognising that you cannot simply jump into the program that previously worked best for you or one that seems effective for others around you is essential. Significant physiological changes occur beyond just the separation of the abdominals and a weakened pelvic floor. Pregnancy and childbirth lead to various physical alterations.

When a mother who has recently given birth comes to The Training Ground seeking guidance to return to better health and fitness, it is widely acknowledged that the core and pelvic floor muscles require time. However, other significant physiological changes, often overlooked, also need time and must be monitored and addressed.

Those are:

Hormonal Fluctuations: Relaxin, a hormone that helps loosen joints and ligaments during pregnancy, remains in the body for several months post-delivery, increasing susceptibility to injury.
Sleep Deprivation and Fatigue: Babies cry… A lot! Caring for a newborn often disrupts sleep patterns, negatively impacting energy levels and recovery.

When to Start Exercising Post-Pregnancy

General guidelines offer the closest thing to a one-size-fits-all approach to regaining your pre-baby body. However, your fitness level before pregnancy is vital in determining how quickly you can resume exercise. While elite athletes like Tia-Clair Toomey may seem to bounce back to the CrossFit Games with astonishing speed due to their pre-pregnancy strength and training regimen, the reality for most new mothers is a more gradual and careful return to physical activity.

Here are the general guidelines we deem most accurate for when to start exercising after pregnancy, whether you've had a vaginal delivery or a cesarean section.

To summarise each:

Vaginal Delivery: Getting your body to activate the muscles it can as early as comfortable will aid the recovery process.

Initial Phase (Weeks 1–6): Begin with gentle activities such as walking, correcting your posture, gentle strengthening exercises, and pelvic floor exercises, as long as you feel comfortable.
Gradual Progression (Weeks 6–12): To prevent injury, gradually introduce other strengthening activities like squats, lunges, and abdominal crunches. Avoid high-effort, long-duration exercises like running, circuit training, and team sports during this period.

Cesarean Delivery: On average, it takes about three months for surgically stitched muscles to recover, which is why recovery can take longer.

Initial Phase (Weeks 1–6): Begin with gentle activities such as walking, correcting your posture, gentle strengthening exercises, and pelvic floor exercises, as long as you feel comfortable.
Intermediate Phase (Weeks 6–12): Once cleared by your healthcare provider, you can gradually increase your activity level, avoiding high-effort exercises during this period.
Advanced Phase (Months 3–4): High-effort activities such as running, aerobics, and lifting heavy weights should be postponed until 3 to 4 months postpartum to ensure proper healing and recovery.

The guidelines above provide a six-week window to advise you on specific activities to undertake or avoid. If you read this at an excellent training age, have world-class strength levels like Tia, and have adapted to the sleep routine, you may be keen to jump back in and feel ready. The reason for this timeframe is that the six-week period accommodates the physiological changes mentioned earlier: the body's natural healing, hormonal adjustments, and core and pelvic floor muscle recovery.

Keep reading for our simple-to-understand "Readiness Signs" to help you feel more confident about returning to exercise safely when the time is right.

How to Know If You're Ready to Progress & Signs To Watch For

Instead of simply waiting for the six-week mark, listen to your body and assess these key indicators:

Pelvic Floor Readiness – ✅ You can contract and relax your pelvic floor without pain or heaviness. You can start gentle core and breathing exercises and the program we offer below.
Bleeding Has Stopped – ✅ No bleeding (lochia) is occurring, so you can begin gentle exercise. If your postpartum bleeding returns or worsens after activity, you may need to slow down.
No Heaviness or Pressure – ✅ You do not experience heaviness or bulging in your pelvic area during exercise. If you do, your pelvic floor may not be ready for that exercise intensity.
Core Activation Feels Strong – ✅ You engage your deep core muscles without doming or bulging in your abdomen. If you cannot, focus on breathing and core rehabilitation before more intense exercise.
Energy Levels – ✅ You are energised and tick all of the above. If you feel exhausted rather than energised, be cautious with your intensity.

The six-week guideline is intended to ensure a safe, long-term return to fitness, but we have seen people progress at different times because progress is individual. We recommend using the above guide to help you. If unsure, consult your healthcare professional, who can provide reassurance and personalised advice.

The Emotional Side of Postpartum Fitness

It isn't just the physically fit people who are keen to exercise. It can be more than mere physical recovery—it can also serve as a mental reset. Movement can:

Elevate your mood by releasing endorphins and help combat postpartum depression.
Provide a sense of accomplishment and control.
Allow time for self-care and stress reduction, even if it's just for 10 minutes a day.
Boost your energy levels and fight fatigue.
Offer a support network and strengthen social connections.

We created this guide to help you determine the best time to start. For additional support, you can follow our program.

A Free Resource to Support Your Journey

We've designed a 12-week Postpartum Recovery Program to help mothers regain strength, energy, and confidence in their bodies.

Best of all, it's completely free to download and follow at your own pace. Whether you're starting at home or ready to return to the gym, our program will guide you through every step. It begins gently, prioritising core and pelvic floor recovery, and gradually reintroduces all movements while respecting the body's natural healing. You'll be well on your way to a strong and fully recovered body—ready to tackle the demands of motherhood and beyond.

The programs are set up on Trainheroic Software, which is free. If you do not already have the application on your phone, you can download it here.

Once you have set up your account, type the 'Program Code' into the 'Enter Access Code' section, and you can freely follow that program.

Program Program Code

12-Week Post-Pregnancy Program Postpregnantstrong