Exercise is important at every stage of life, but it can be especially helpful after pregnancy. Strength training can help you shed extra weight and tone and strengthen your muscles. It may also help you sleep better, improve your energy levels, and may even reduce symptoms of postpartum depression.
Ahead we’ll answer all your questions about postpartum strength training, including when it’s safe to start weight training after pregnancy, how exercise affects breastfeeding, and more. And we’ll explain why you should include a good pair of weightlifting grips on your list of postpartum workout equipment if you plan to lift weights after having a baby.
Your body has been put to the test over the last 9 months, so it’s completely normal to feel uncertainty about weight training after pregnancy.
According to the Mayo Clinic, it’s generally safe to start exercising as soon as a few days after giving birth or as soon as you feel ready—if you had an uncomplicated pregnancy and a vaginal delivery.
However, it’s best to speak with your doctor about what’s right for you. It’s also important to listen to your body.
Postpartum weightlifting means lifting weights after pregnancy. It helps to define these terms:
The postpartum period is the time just after a woman has been pregnant. Also called the postnatal period, it starts soon after delivery and ends when the mother’s body has nearly returned to its prepregnant state. That’s usually between six and eight weeks after giving birth. However, the postpartum period is highly variable. Some women experience postpartum symptoms for three to six months, or even up to a year after pregnancy.
Weightlifting, also called strength training or resistance training, involves working your muscles against outside resistance or external force. It often involves lifting weights, but you can also do strength training with resistance bands or your own body weight. In this article “weightlifting” is defined as using external weights, like dumbbells or weight machines.
Whether and when it’s safe to lift weights during the postpartum period will depend on multiple factors, including:
You should get approval from your doctor before starting a postpartum weightlifting routine. Your doctor may limit your movements, such as those that put pressure on your abdominal muscles or the pelvic floor.
Even after you get the go-ahead from your doctor, it’s important to listen to your body as you work out. Don’t jump into an intense routine like those you did before you were pregnant. Take things slow and work your way up.
When you’re ready to start lifting weights, make sure you have the right postpartum workout gear you need to aid your workouts. Invest in a pair of quality weightlifting grips made just for women, like Versa Gripps FIT or FITPRO.
When getting started with weight training in the postpartum period, it’s important to start off slowly. That’s true even if you’re an experienced lifter.
A good way to test your strength is with bodyweight exercises, which use the weight of your body as resistance instead of external weights like dumbbells. Here are some moves to try:
Even if you were active during your pregnancy, your body has been through a lot. Give yourself time to build up your strength and tone. Check with your doctor before doing any of these moves, especially if you had a C-section.
If you feel confident after doing bodyweight exercises, gradually add in external weights each week, such as lightweight dumbbells or lighter weight plates on weight machines. Work your way up over time.
Even if you had a C-section, your pelvic floor muscles will have lost strength during your pregnancy due to the weight of the baby. Pushing during a vaginal delivery puts your pelvic floor muscles under even more strain.
The good news is all types of weight training exercises—from squats to planks—help strengthen your pelvic floor muscles since your body must use these muscles for stabilization. Even upper body pushing exercises like shoulder presses indirectly strengthen your pelvic floor.
Cesarean section involves cutting through your abdominal wall muscles. It’s a major abdominal surgery and, as with all such surgeries, your body needs adequate time to heal. Only your doctor can tell you exactly how well you are healing and how long to wait before starting a strength training routine after surgery, but it’s safe to say it will take several months.
Avoid crunches, sit-ups, and any other moves that put excessive strain on the abdominal muscles. This also includes planks and push-ups. Check with your doctor about when you can start doing resistance exercises that work your abdominal muscles.
1: Listen to your doctor. Don’t start exercising until your doctor gives the go-ahead, and follow your doctor’s recommendations for which exercises are safe and which to avoid.
2: Work with a trainer. A professional trainer can help you get back into the groove during your first few weeks back in the weight room. This can be especially helpful if you’ve never lifted weights before, as a trainer will help you work on good form.
3: Avoid power moves. Squats with heavy weights, deadlifts, lunges, and heavy overhead presses can put too much strain on your abs and pelvic floor. Introduce these moves gradually, and take it easy.
4: Listen to your body. If something doesn’t feel right while working out, or if you’re feeling stressed, anxious, or nervous about working out, stop and talk with your doctor.
5: Start off slowly. Your body has been through a lot, so give it time to heal and adapt to exercise. Rushing into heavy-duty workouts can lead to injury.
6: Don’t push through pain. Muscle aches are normal when resuming strength training. But if you’re experiencing pain, especially in the abdominal region, don’t push through it. Stop and consult your doctor.
7: Work your abs gradually. Your abs will be targeted indirectly with moves like squats and even upper body exercises. Avoid tough ab exercises like full sit-ups and planks to start. Instead, gradually introduce these moves as you build up your strength.
Versa Gripps can help you get the most out of your postpartum weightlifting workouts. Designed with safety in mind, Versa Gripps feature custom-engineered non-slip material that helps you get a better grip on your weights, so you can focus on mastering your form. The quick-release safety feature makes it easy to drop your weights on a dime, reducing your risk of injury.
Versa Gripps FIT grips are specifically designed for female athletes early in their training journey, while our newest FITPRO grips are ideal for more experienced athletes. Versa Gripps are essential postpartum workout equipment for your gym bag. Find your perfect pair today.
