Why Every New Mom Needs Strength Training
Bringing a new life into the world is nothing short of miraculous. But let’s be real—postpartum recovery can feel overwhelming, confusing, and downright exhausting. If you’re a new mom wondering how to regain your strength, improve your energy, and feel confident in your body again, let’s talk about one of the most effective tools in your recovery toolkit: strength training.
This isn’t about “getting your body back.” It’s about reclaiming your strength, supporting your mental health, and feeling good in your skin again. Whether you’ve had a vaginal birth or a c-section, strength training plays a crucial role in your postpartum recovery. Let’s dive into why it matters so much.
Your body did an incredible thing, but it also underwent some serious changes. After giving birth, your body is in recovery mode, dealing with:
Hormonal shifts that can mess with your mood and energy.
Weakened core and pelvic floor muscles (yepp, that wobbly feeling is normal).
Diastasis recti, which is your abs saying, “We need a little space.”
Muscle imbalances from months of growing a tiny human.
Recovery isn’t just about resting on the couch (though you totally deserve that too). It’s about actively helping your body rebuild strength, mobility, and function—and that’s where strength training comes in.
What Is Strength Training (and What It’s NOT)?
Strength training isn’t about lifting heavy weights like a bodybuilder or doing burpees until you can’t feel your legs. It’s about using resistance—your body, bands, dumbbells, or even that heavy diaper bag—to gradually rebuild muscle strength, improve stability, and support your body’s natural healing process.
It’s NOT:
A quick fix to “bounce back.”
Just about “looking good”—it’s about feeling strong.
Unsafe when done with proper guidance and progression.
Think of strength training as functional recovery. It helps you move better, feel stronger, and be physically capable to do all the things motherhood throws your way (like lifting a car seat without feeling like you just ran a marathon).
Why Strength Training Is Essential for Postpartum Recovery
1. Restoring Core & Pelvic Floor Function
Your core isn’t just your abs—it’s a team effort between your diaphragm, pelvic floor, deep abs, and back muscles. Pregnancy stretches and weakens this system. Strength training, combined with proper breathing techniques, helps:
Reconnect your brain to your core muscles (it’s like a friendly “Hey, remember me?”).
Improve pelvic floor function to prevent those “oops, I sneezed” moments.
Support diastasis recti healing with gentle, controlled movements.
2. Improved Posture & Alignment
Let’s talk about “mom posture”—you know, hunched shoulders, tight hips, and that low back ache from hours of feeding, rocking, and carrying your baby. Strength training helps:
Realign your spine so you don’t feel like the Hunchback of New Mom-ville.
Strengthen your back and shoulders to handle all those baby snuggles.
Reduce the aches and pains that creep in after a long day.
3. Reducing the Risk of Injury
Strong muscles are like built-in armor for your body. They support your joints, improve balance, and help prevent those awkward “I just tweaked something picking up a sock” injuries. Strength training helps:
Build joint stability.
Correct muscle imbalances.
Reduce the risk of strains from everyday “mom moves” (like ninja-style toy pickups).
4. Boosting Mental Health & Confidence
Let’s be honest: postpartum life can be an emotional rollercoaster. Strength training isn’t just good for your body—it’s a game-changer for your mental health. It helps:
Release those feel-good endorphins (aka natural mood boosters).
Rebuild confidence as you reconnect with your body.
Give you small, daily wins that remind you of your strength—because you ARE strong.
5. Building Strength for Everyday Mom Life
Motherhood is basically an Olympic sport. You need functional strength for:
Carrying your baby (and the car seat, diaper bag, and coffee all at once).
Lifting strollers in and out of the car.
Keeping up with your toddler’s never-ending energy.
Strength training preps you for all of it, so you feel strong, capable, and less like you’re falling apart by 3 PM.
When to Start & What to Focus On for Postpartum Strength Training
Whether you've had a vaginal birth or a c-section, the key to postpartum strength training is starting slow, listening to your body, and progressing at your own pace.
Early Stage (0-6 weeks): Focus on rest, gentle mobility, and reconnecting with your breath. Gentle pelvic floor activations and diaphragmatic breathing can support early healing. Walking short distances, as tolerated, is also beneficial.
After Clearance (6+ weeks): Gradually introduce light bodyweight exercises focusing on core stability, glute activation, and posture improvement. Gentle squats, bridges, and bird dogs are great starting points.
Long-term Focus: Build overall strength with progressive resistance training. While continuing core and pelvic floor support work, focus on exercises that improve functional strength, such as lunges, deadlifts (with proper form), and push-ups.
If you had a C-section, your recovery comes with additional considerations because, well… you had major abdominal surgery. That means your core muscles, fascia, and nerves need extra TLC. Healing timelines might be a bit longer, and you'll need to pay close attention to how your scar tissue feels as you move. To learn more about the c-section recovery timeline, read my blog post, Your Timeline to C-Section Rehab.
You'll likely experience:
Core weakness due to the incision and separation of abdominal muscles.
Scar tissue sensitivity that can affect mobility and comfort.
Limited mobility in the early weeks, especially with twisting and bending.
The initial focus will be reconnecting with your core through gentle breathing exercises, scar tissue mobilization (as recommended), and gradually building core stability. Progression may be slower compared to vaginal birth recovery, but consistency and patience will help you regain strength effectively and safely.
How to Get Started with Postpartum Strength Training
Get Medical Clearance: Always check with your healthcare provider before starting any exercise program.
Work with a Postpartum Coach: That’s where I come in! I’ll help you progress safely and effectively.
Start Slow: No rush. Focus on proper form, controlled movements, and consistency.
Incorporate Breathing Techniques: Breathing is the foundation of core recovery.
Consistency Over Intensity: It’s not about doing the most—it’s about doing it well.
Common Mistakes to Avoid
Rushing into High-Impact Workouts: Your body isn’t ready for sprints just yet.
Ignoring Core and Pelvic Floor Issues: Peeing a little when you laugh isn’t normal (but it's fixable!).
Neglecting Mobility: Flexibility matters too.
Comparing Yourself to Others: Every postpartum journey is unique. Own yours.
Postpartum recovery isn’t about bouncing back. It’s about moving forward—stronger, more confident, and connected to your body. Strength training isn’t just exercise; it’s self-care.
Ready to rebuild your strength safely? Book a private or group coaching session with me today, and we can create a plan that supports you wherever you are in your journey.
