Getting Back Into Strength Training After Having a Baby

by Callum Allan on Dec 19, 2022

Getting Back Into Strength Training After Having a Baby

Having a baby is one of the most rewarding experiences in life. But it can also be physically and emotionally draining. After having a baby, many women want to start exercising again but don’t know how or when to start. Whether you’re new to strength training or just coming back to the gym after having a baby, there are some tips that can help you ease into strength training safely and effectively. 


Be Mindful of Your Physical Needs 

When returning to the gym after having a baby, it’s important to be mindful of your physical needs and limitations. Many women experience diastasis recti (separation of abdominal muscles) during pregnancy, so it’s important to take extra precautions when doing any type of exercise. It’s best to wait at least 6 weeks after giving birth before engaging in any strenuous physical activity. During this time, you should focus on getting adequate rest and nourishment for both yourself and your baby. 


Start Small 

Once you feel ready for physical activity, start small and work your way up gradually over time. Focus on building up core strength with exercises like planks and bridges. Start with lighter weights and increase the intensity slowly as your body adjusts. Make sure that you are always listening to your body and adjusting accordingly if something doesn’t feel right or isn’t working out as planned. 


Incorporate Yoga & Cardio

In addition to strength training, make sure that you are incorporating yoga as well as some form of cardio into your routine (e.g., walking, running, biking). These activities will help keep you active while giving your body the chance to rest from the more intense workouts associated with strength training. They will also help with recovery time by increasing blood flow throughout the body and improving flexibility in areas such as your hips, hamstrings, and glutes which have taken a beating during pregnancy!                                    



Strength training is an important part of any fitness routine—especially after having a baby! By gradually reintroducing yourself back into the gym environment and focusing on building core strength first, you will be able to get back into shape without risking injury or overexertion. Incorporating yoga and cardio into your routine can also help with recovery time so that you can get back out there stronger than ever before!