Postpartum training is a specialised area that deserves careful consideration. After childbirth, a woman’s body has undergone immense physical, hormonal, and emotional changes. As fitness professionals, our role is to support—not rush—this transition back to movement.
The postnatal period is often defined as the first six months after birth, but recovery can take much longer depending on individual circumstances. Factors like the type of delivery, pelvic floor trauma, sleep deprivation, and breastfeeding can all influence how and when a woman can return to structured training.
Before starting any program, medical clearance is essential. Referral to a women’s health physiotherapist is ideal to assess pelvic floor function and diastasis recti (abdominal separation), which can affect core stability and movement safety.
In the early stages, training should focus on:
Breath work and core-pelvic floor connection
Postural awareness and gentle mobility
Low-load strength work, such as bodyweight squats, wall push-ups, and glute bridges
As clients progress, compound movements like deadlifts and presses can be reintroduced—provided core control and pelvic floor engagement are maintained. Exercise intensity should be increased gradually, with careful monitoring for symptoms like heaviness, leaking, or abdominal bulging.
Program design should also take into account:
Energy availability—sessions may need to be shorter and more flexible
Sleep quality—recovery may be compromised in the early months
Psychological wellbeing—many new mothers experience mood fluctuations, anxiety, or body image challenges
Creating a safe, supportive environment is crucial. That might mean baby-friendly spaces, virtual sessions, or adjusting expectations around performance. Communication is key—trainers should listen, reassure, and educate without judgment.
Strength training during and after pregnancy can provide powerful benefits—restoring function, supporting mental health, and helping women feel confident in their bodies again. By respecting the unique demands of the postpartum period, trainers can empower clients to rebuild strength safely and sustainably.