Are you ready to start lifting weights after giving birth?
Most women should be able to lift weights six weeks after a vaginal delivery. If you had a c-section, waiting eight to ten weeks before lifting anything heavy is best.
The time frame depends on how fast you heal and how active you were before pregnancy.
It’s also essential that you follow a step-wise progression as you get stronger.
Keep reading to learn more.
When Can You start Lifting weights postpartum?
Lifting Weights After A Vaginal Delivery
Generally, you can lift weights six weeks after an uncomplicated vaginal delivery. However, every mom is different, so check with your doctor before starting.
Lifting Weights After A C- Section
If you had a c-section, wait eight to ten weeks before lifting weights. A c-section is major abdominal surgery, so it’s essential to allow time for healing.
Easing Into postpartum exercise
Soreness and Recovery
You can totally expect to be sore, postpartum, whether you had a vaginal delivery or a c-section.
Walking is the most important exercise you can do despite being sore.
This underrated exercise helps to improve your circulation, activate muscles, and prevent blood clots.
Kegel Exercises
Kegel exercises are crucial for strengthening your pelvic floor muscles.
To do them, squeeze the muscles you would use to stop urinating. Hold this contraction for a few seconds, then release. Repeat multiple times daily.
Gentle Abdominal Exercises
Start with low-risk abdominal exercises like breathing movements to gently strengthen your core.
Avoid high-pressure exercises like sit-ups or crunches.
Gradually Increase Walking
Take the first 2-3 weeks to get comfortable walking at an average pace.
If you had a challenging c-section, do your best to get some movement in daily.
Incorporate Stretching
Gentle stretching, like yoga, can help improve your range of motion.
Try chest openers, standing lunges, and lying knees-to-chest stretches.
1. Chest Opener
To perform this stretch, face the corner of a wall and place your elbows on the sides. Then lean forward with your feet flat on the ground while maintaining a neutral spine.
Here is what it looks like:
Hold this position for three sets of 10-15 seconds.
Stop if you feel pain or excessive pressure.
2. Standing Lunge
To perform this stretch, find a chair or box at knee level. Lift your leg onto the chair and lean forward. Keep the back leg straight and maintain a neutral spine.
Hold this position for three sets of 10-15 seconds on each side.
Here is what it looks like:
3. Lying Knees To Chest
To perform this exercise, lie on your back and bring your knees to your chest. Grab the outside of your lower legs and pull them up towards your chest while keeping your hips open.
Hold this position for three sets of 10-15 seconds.
Here is what it looks like.
Begin Bodyweight Exercises
If you feel ready, start incorporating bodyweight exercises like squats and wall push-ups to prepare your body for weight lifting.
Continue to Strengthen the Pelvic Floor
Remember those kegel exercises we talked about? Keep on doing them.
A strong pelvic floor is essential for postpartum health. Continue doing Kegels every day, at least three times a day.
Related Post: The Best Pelvic Floor Exercises For Postpartum
What To Expect By Your 6 Week Postpartum Visit
Okay, you’ve made it to your postnatal check up!
If you had a vaginal delivery, you might be feeling pretty good. If you don’t, that’s okay. Your doctor can tell you if they see anything of concern.
If you had a C-section, your incision is likely healed by now. You may still experience soreness in your abdominal region, and that’s totally normal.
But this soreness shouldn’t prevent you from moving.
You can begin gentle bodyweight exercises at this point if you haven’t already.
If you have been doing bodyweight exercises, you may be ready to start lifting some weight.
But as always-
Get Clearance From Your Doctor First
If you had no postpartum complications and everything checks out, you will likely get clearance to start lifting weights.
If you had a C-section, your doctor will examine the scar tissue and do a more thorough abdominal examination.
If everything is normal, your doctor may give you clearance for bodyweight exercises. (Assuming you haven’t yet started.)
Tips for returning to weight training
Start With The Basics
Use the easiest variations of exercises and lighter weights.
Begin with 1-2 sets of 5-8 reps of 2-3 movements.
Progressive Overload
Gradually increase weight, reps, or sets each week to avoid overexertion and injury.
Take at least six weeks to work back up to your previous routine.
Listen to Your Body
Stay hydrated and watch for warning signs like pain, coning, heavy bleeding, or worsening incontinence.
Stop lifting and consult your provider if you experience these symptoms.
other postpartum exercise considerations
What About Core Exercises?
You cannot do traditional core exercises immediately postpartum. The reason is that your abdominal muscles are weak and elongated.
In fact, it is natural for your rectus abdominis muscles to separate. Abdominal muscle separation is a condition known as diastasis recti. Here’s how to check and see if you have it.
I also have a post on 100 corrective exercises you could perform to help fix this problem.
What About Cardio Postpartum?
Cardio is another topic I have covered in my post: Running Postpartum.
You can generally return to cardio or aerobic-based exercise sooner than weight lifting.
It depends on the type of cardio you are doing.
In general, you can do low impact exercises like jogging six to twelve weeks postdelivery.
Final Thoughts
Lifting weights is one of the best things you can do for your health.
If you have already lifted weights in the past, start low and go slow.
Always get clearance from your provider, and listen to the signals coming from your body.
In the meantime, remember to do your pelvic floor exercises and build up your abdominal wall.
Posts Related to Working Out in The Postpartum Period
- What Activities Are Restricted Postpartum
- Four Easy Postpartum Workouts for Beginners
- Getting Fit After Pregnancy [A Step by Step Guide]
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Brittany Robles, MD, MPH, CPT
Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.
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