A Step-by-Step Guide to Postpartum Strength Gains

Strength training is crucial in postpartum well-being and working your core during pregnancy. This blog will help you understand all the secrets to strength training, and help you craft a routine to follow.

The secret to being confident in your own form is to strengthen your core. To strengthen your core in the postpartum period, strength training is extremely important. Countless exercises exist to work on a range of muscles. Also, there are some safety concerns and risks to consider. This is extremely true for new mums.

Thus, as you show up with your motivation to work on your postpartum strength, let this guide work as a support in your strength training journey, with a look into the basics.

Where is the Starting Point?

Strength training is a team effort. It involves you, your trainer, a nutritionist, and an accountability coach. And it is this team that will work together to identify the starting point.

However, the commitment this requires can be daunting for new moms and to-be mothers. The thing here is that you don’t have to think that way. And to reiterate here, what you need is to set a goal and stick to it.

With that having said, your task now will be to show up, be motivated, and with the help of our dedicated team, you will work through a strength training plan that will be exactly suitable to your muscle strengthening journey.

Key Rules Before You Begin

To start your postnatal strength workout, here are some key rules that you should keep in mind before you begin:

• Medical clearance is important, especially for a C-section or a complex delivery.
• Healing is more important than aesthetics.
• Your progress should be gradual, which implies that you need to work on your foundation first, then on the function, moving towards strength, and finally performance. 
• You also need to focus on staying hydrated, eating protein-rich meals, and making sure that your rest is adequate. 
• You should also track recovery markers: energy, pain, posture, and mobility.

So, with that, let’s take the first steps towards achieving your goals:

Strength Training: The First Steps

Once you have met with your dedicated team of personal trainer, nutritionist, and accountability coach, here are a few buzzwords that you need to familiarize yourself with. The words to look at here are sets and reps.

A rep stands for repetition, is a single instance of an exercise, such as a biceps curl. A set, on the other hand, is multiple reps in a sequence. And, with that being said, let’s get started with the beginning of the process.

Start Short and Keep It Simple:

Before you can get on with a strength training routine, you have to remember that you need to build a foundation. Your first routine should focus on a short program that works for all muscle groups, usually on two days in a week, not back-to-back. This is how an effective weight training foundation is built.

Choose the Right Weight to Start Lifting:

When starting a beginner weights workout, your goal will be to pick a weight that’s neither too heavy, nor too light. You need to make sure that the entire set is not too relaxing, while it is also not so heavy that you feel like you’re sacrificing your form to keep going. What you’re looking for is “just right” where you need to put in just enough amount of effort without sacrificing your form.

Warming Up is Necessary:

Warming up muscles makes them more malleable, meaning that they are less susceptible to injury. So, doing 5 to 10 minutes of cardio or warm-up exercises before starting your strength training workout can be the perfect tuning act.

Form is Key:

Without good form, you might be doing everything else right and still not get the results you expect. Sometimes, an errant form can also lead to accidents. This is a very important tip when it comes to gym training for beginners. You need to focus on your form to get the results you expect, and always remember to breathe.

Take Rest Days, Challenge Yourself, but Don’t Overtax Your Body:

Rest days not only allow your muscle tissues to heal, they can help build and retain lean muscle mass. And when you start, ensure to gradually level up your exercises. Take your time to learn everything, as rushing will never lead to the impact you desire.

Common mistakes to avoid:

• Rushing into high-intensity training can lead to muscle tissue damage.
• Ignoring the pelvic floor symptoms, such as leakage, pressure, or pain, can lead to major issues.
• Skipping rest and recovery periods can harm your core and lead to overexertion of your muscles, further leading to wear and tear. 
• Comparing your timeline to that of others can cause some mental issues, and lead to rash decisions that you may later regret. 
• Neglecting nutrition and hydration can not only slow down recovery, but it also harms muscle growth.

So, now that you know how to start, let’s look into some of the strength training exercises that are suitable for beginners:

Beginner Level Postpartum Strength Training

There are certain strength training exercises that you can start with as a beginner. However, you need to be extra careful when you are working on your strength as a new mum. Let’s start off with some basic knowledge:

Sets and Reps

Usually, it is recommended to maintain around 10-15 reps of each with 2 or 3 sets. However, for pre- and postpartum women, it would be advisable to start slow at one set with 5 to 10 reps and start to increase gradually, and to note at what point there’s a sensation of pain.

When you start to feel the pain, you should immediately stop.

Weights

You need to use enough weight that creates a feeling of slight challenge at completing all the targeted number of sets. However, maintaining your posture is necessary, while also circumventing the issues you might face in the postpartum period.

Thus, what is needed is making a careful choice while maintaining comfort and confidence.

Keeping that in mind, here’s a list of right exercises for you:

Step 1: Reconnect with Your Core (Weeks 1-4)

What should be your goal here? You need to restore your breathing mechanics, posture, and pelvic stability. So, based on that, here’s what you can try to maintain a strength training regimen:

• Chest: Modified push-ups, chest presses with dumbbells, chest flyers.
• Shoulders: Overhead presses with dumbbells, bicep curls.
• Biceps: Biceps curls, hammer curls.
• Triceps: Triceps extensions, modified dips.
• Back: One-arm row, back extensions.
• Abdominals: Kegels, modified planks, bird-dogs.
• Lower Body: Squats, lungers, calf raises (all modified). 

While all of these exercises are modified for postpartum women, for a gym routine for beginners, it would be recommended to pick one or two exercises from each of the stated muscle groups and set up a program. This will not only help you start to work on your core, it will also make your body ready for more challenging workout options.

Furthermore, here is a list of specific exercises that you can undertake in to reconnect with your core:

• Diaphragmatic Breathing (to reactivate deep core muscles)
• Pelvic Floor Engagement (Kegels with breath control)
• Heel Slides and Marching (gentle lower abdominal control)
• Glute Squeezes and Bridges (reintroduce hip stability)
• Light Walking (5–10 minutes daily for circulation)

Furthermore, your focus should be on avoiding crunches, heavy lifting, or high-impact workout routines. This should be the case until your diastasis recti is fully recovered.

Step 2: Rebuild Your Functional Strength (Week 4-8)

Your goal in this stage would be to restore your breathing mechanics, posture, and your pelvic stability.

Moreover, the list of exercises that can help you with rebuilding your functional strength over a span of 4 weeks can include:

• Wall Push-Ups (upper-body reactivation)
• Bodyweight Squats (glute + quad strength)
• Resistance Band Rows (upper back stability)
• Standing Pelvic Tilts & Shoulder Retractions
• Step-Ups or Supported Lunges (functional mobility)

Additionally, you would also need to focus on controlled movement and to the coordination of your breathing.

Step 3: Progressive Strength Training (Week 8-16)

This training phase has been assigned 8 overall weeks, as it is especially effective in the safe building of endurance and lean muscle.

The exercises that you need to participate in in this stage include:

• Dumbbell Deadlifts (light weights, proper form)
• Modified Push-Ups
• Glute Bridges with Band
• Standing Overhead Press (light dumbbells)
• Stationary Lunges & Side Leg Lifts

In this step, to build your muscles safely, you need to ensure that you avoid abdominal strain until your diastasis closes.

Step 4: Transition to Functional Fitness (After 4 Months)

Basically, after 4 months have passed in your postpartum period, you can start to transition to a functional fitness and strength training regimen. Here, your objective will be to take the final step to regain your full fitness from before your pregnancy.

So, what exercises should you undertake in this stage?

• Weighted Step-Ups
• Farmer’s Carry (great for real-life “mom strength”)
• Hip Hinges & Romanian Deadlifts
• Modified Planks and Bird-Dogs
• Short HIIT Intervals (optional, if cleared medically)

Here, your motivation should be to move with intention; strength now supports both your physical and emotional resilience.

Additional: Nutrition & Recovery for Strength Gains

Other than the 4 steps of exercises, here are some additional nutrition and recovery steps to take:

• Prioritize lean protein, complex carbs, and healthy fats for muscle repair.
• Stay hydrated — especially if breastfeeding.
• Include iron, calcium, and omega-3-rich foods.
• Recovery habits: sleep, gentle stretching, and mindfulness to manage stress.

Let’s now move onto the next section of this post, and try to understand the benefits of strength training that are making their way into the workout routines of soon-to-be mothers and new mums.

How Strength Training Will Get You Back to Feeling Confident

Why is strength training being recommended so much? The reason is that, no matter at which point in your fitness journey you are, building your core strength and your muscles, always remain key components of your overall workout plan.

Thus, here are some of the prominent benefits of strength exercise:

Fat burning: Muscle can be more metabolically active than fat, which implies that the more fat you have, the more calories you burn all day. This even works when you are not working out.

Resistance to injuries: Strong muscles can mean that you have strong, supported bones, as well as connective tissue. All of that can contribute to a more

Persistence of youth: Studies can show that resistance training can enhance heart health, bone health, reduce blood pressure, lower cholesterol, increase bone density, reduce low back pain, improve sleep, and ease the symptoms of fibromyalgia and arthritis.

Improved mood: Research also shows that strength training can release feel-good endorphins, helping reduce anxiety and even help fight depression.

Confidence boost: Mastering strength training can help you feel a sense of accomplishment. Any form of accomplishment can help your confidence grow.

How Strength Training Compares to Other Postpartum Fitness Regimens

Many people don’t devote as much time to strength training as they have a few misconceptions regarding it. According to them, cardio offers a feel-good effect through endorphins and can be more accessible. It is also that many other postpartum fitness regimens are preferred over strength training, as these systems seem to be more comfortable, and there are some persistent concerns regarding the muscle-damaging potential of strength training.

However, indeed, strength training can also be started with minimal equipment. Also, for the particular situation of pre- and postpartum women, strength training can be a more suitable and effective option.

Let’s look at some of the differences between the common postpartum training regimens:

Fitness Mode	Primary Focus	Typical Intensity	Ideal Start Time After Birth*	Key Benefits	Best For	Considerations / Cautions
Walking & Light Mobility	Gentle movement, circulation, mood boost	Very Low	1–2 weeks (vaginal birth), after medical clearance	Improves blood flow, relieves stress, jump-starts recovery	All new mothers, especially beginners	Avoid long distances or steep inclines early on
Pelvic Floor Training (Kegels, Breathing)	Core and bladder control, pelvic stability	Very Low	Within first week (if no complications)	Rebuilds core control, prevents incontinence	All mothers, especially post-C-section or those with pelvic issues	Must be done with correct breathing technique
Postnatal Strength Training	Muscle rebuilding, posture, functional strength	Moderate	6–8 weeks	Improves strength for daily tasks, restores tone	Mothers ready for structured exercise	Avoid heavy weights or core strain early on
Low-Impact Cardio (Cycling, Elliptical, Swimming)	Endurance, metabolism, mood	Moderate	8–10 weeks	Boosts heart health, aids fat loss, gentle on joints	Active mothers seeking stamina	Avoid swimming until postpartum bleeding stops
Pilates (Postnatal-Focused)	Core alignment, posture, stability	Low–Moderate	6–8 weeks	Strengthens deep core muscles, improves flexibility	Women with mild diastasis recti	Should be guided by certified postnatal instructor
Yoga (Postnatal)	Mobility, mindfulness, stress relief	Low–Moderate	6–8 weeks	Enhances flexibility, breathing, and relaxation	Mothers needing calm, gentle recovery	Avoid deep twists or backbends early on
Group Fitness / Mom & Baby Classes	Social motivation, full-body conditioning	Moderate	8–12 weeks	Builds community, blends cardio and strength	Extroverted or socially driven moms	Ensure program is led by postnatal-trained instructor
Physiotherapist-Led Rehabilitation	Corrective recovery, injury prevention	Customized	1–2 weeks (case-dependent)	Addresses pelvic pain, C-section recovery, core healing	Mothers with complications or pain	Should be prescribed and supervised professionally
Home-Based Guided Programs	Convenience, self-paced recovery	Variable	4–8 weeks	Flexible for busy moms, affordable	Stay-at-home or working mothers	Must ensure program is evidence-based and postnatal safe

Table 1: Comparison of Postpartum strength training with other exercises

Therefore, if you want to strengthen your core, maintain muscle mass, and improve your overall resistance to injury and damage, strength training is a better option for you.

Final Thoughts

Thus, for to-be and new mothers, strength training can be extremely critical. However, how do you start strength training? Making a well-defined plan, starting slow, and gradually improving your efforts will be the perfect starting point for a beginner.

Starting Strength Training? Why not Contact Us?

At Athleaders, we offer tailored, at-home holistic strength training with a focus on exercise and diet to pre-and-postnatal women. So, if you are looking for a dedicated team to support your strength training and muscle development needs, contact us for a consultation!

Frequently Asked Questions (FAQs)