Postnatal Strength Training
Strength beyond birth
Looking for a postnatal trainer to help you with your strength training?
We know, losing the baby weight can be overwhelming. How can you bust out scorpion push-ups when you're so sleep-deprived you can't even stay up for your favourite TV show?
The better (and safer) bet: easing back into working out with our simple strength training routine. It tailored to fit you whether you had a long labour, an episiotomy, vaginal birth or even a caesarean. It’s made for you. Just drop in and start exercising again with workouts that respond in real-time to you, so you can get back to smashing your goals at a pace that works for you.
Why post-natal regimen include strength training?
Start From A Strong Foundation
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Parenting can be highly taxing on the body. Strengthening and balancing the body can help reduce your chances of pain and give your body more support.
Not to be all does-what-it-says-on-the-tin about it, but strength training will literally increase the amount of strength your muscles and bones have and what they're able to endure. This can help with post natal recovery and, life with a newborn.
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Postnatal strength training is beneficial to all women, it not only helps to restore physical health, but can also help to improve low mood, sleep quality, relieve stress and help to prevent postnatal depression.
I found that being fit and healthy also improves stamina levels, helping mothers to cope with the demands of motherhood. Joining in with regular exercise is also a social activity, meeting with other women going through a similar experience can provide additional support and boost morale making mothers feel more positive about the birth of the baby.
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As your baby grows, your center of gravity shifts, which can affect your posture and balance. Weight training exercises that focus on core strength and stability can help you maintain proper posture and reduce the risk of falls or injuries.
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During pregnancy the body experiences a hormonal transformation. Following birth, hormone levels begin to return to their normal level and for some women this can lead to mood swings, feelings of anxiety, irritability and tearfulness.
Some women develop postnatal depression which is characterised by continuous low mood and irritability, negative thoughts, low energy, poor sleep and in some cases, difficulties caring for the baby. Strength training is mood enhancing, helping to promote a natural hormonal balance.
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Strength training focusses on building effective core strength and improving the function of the pelvic floor, reducing your risk of incontinence and prolapse.
Improve Mind & Body Confidence
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Understand these issues, and how to train safely and effectively with them, without fear.
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During pregnancy and childbirth all women experience a massive physical transformation of their bodies – throughout pregnancy internal organs, soft tissue structures and skin are all forced to stretch to accommodate the baby. Following birth, it takes some time for the body to recover and for everything to reduce back to its original size.
How quickly this process takes place can depend on many things, including fitness level prior to pregnancy, diet, postnatal exercise and genetics – every woman is different, and individuals may take varying amounts of time to regain their former shape following birth. There is however, no doubt as to the importance of postnatal exercise.
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Keeping optimal musculoskeletal and cardiovascular strength is proven to have far reaching health benefits after childbirth.
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A gradual increase in impact and cardiovascular exercise will help you get back to the exercise you really love, safely.
Weight training offers various health benefits, such as improved cardiovascular fitness, enhanced bone density, and better coordination. These advantages can be especially valuable during postpartum.
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Strength training is something that can set you and your body up for life – not just after childbirth period. And, one way it can really support you is post-pregnancy when a small weighted object will need you and your lifting abilities on the reg.
Strength training in postnatal will pay huge dividends when it comes to life postpartum, helping you look after your newborn with all of the lifting, carrying and pram pushing.
What Are Your Goals?
Postpartum, people return to exercise for a variety of reasons. How about yours?
Weightlifting after giving birth might be challenging. The last thing a new mother may want to think about is going back to the gym due to lack of sleep, breastfeeding, and hormones.
It's a miracle that moms return to the gym at all when they factor in a completely different physique that is stretched out in some places and engorged in others.
As with pregnancy, there is no one-size-fits-all programme or routine that will whip a postpartum mom into shape and allow her to shred all signs of baby weight. Every new mother's return to fitness is different.
Whatever your objective, strengthening your entire body while rehabilitating your core and pelvic floor will support it. You can get our assistance here.
What to expect during your post-natal strength training session?
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Here are some key components that may be included in our postnatal strength training session
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The session usually begins with a warm-up to increase blood flow, warm up the muscles, and prepare the body for exercise. This may involve light cardiovascular activities, dynamic stretching, or mobility exercises.
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The session will incorporate exercises that target major muscle groups throughout the body, such as squats, lunges, push-ups, rows, and shoulder presses. These exercises help to rebuild overall strength, improve functional movement, and enhance overall body tone.
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Postnatal strength training often prioritises core muscle activation and reconnection. This may include exercises such as pelvic floor exercises, gentle abdominal work, and exercises that target the deep core muscles to help restore core stability and support.
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The use of resistance bands, dumbbells, kettlebells, or bodyweight exercises may be incorporated to provide resistance and further challenge the muscles. The intensity and weight used will depend on individual abilities and goals.
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Postnatal strength training often emphasises exercises that improve posture and alignment, as pregnancy and childbirth can impact posture. These exercises may include exercises for the back, shoulders, and hips to counterbalance any postural changes that may have occurred during pregnancy.
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Stretching exercises or gentle yoga-inspired movements may be included at the end of the session to improve flexibility, release tension, and promote relaxation.
Postpartum Training Tips
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It's crucial to consult with your healthcare provider and listen to your body as you embark on your strength training sessions. Take it one step at a time and celebrate the progress you make along the way.
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Download the Squeezy App. Focus on rebuilding core strength and addressing any pelvic floor issues that may have occurred during pregnancy and childbirth.
Include exercises such as pelvic floor contractions, deep abdominal engagement, and gentle core movements to restore stability and support.
National NICE – national institute for health and care excellence– guidelines recommend all pregnant women do daily pelvic floor squeezes,'
And having a strong pelvic floor, stretches into fitness too, helping safely strength train for longer and heavier without increasing their risk of pelvic floor problems.
'When lifting any weight, our core cylinder automatically has to engage,' . The pelvic floor is situated at the bottom of – and is the most important part of – our core. A strong one means a strong core which means you'll be able to lift heavier weights more safely.
How to do pelvic floor squeezes
Simply, you need to pretend you're stopping wind – you should feel a tightening and lifting sensation that begins at the back passage, adding that there should be no external signs from the outside that you're doing them. The rest of your body – stomach, legs and bum should all stay still.
How many pelvic floor squeezes to do
'Eight squeezes at least three times a day. But, ideally, these need to be short and long ones.
Short squeezes are where you squeeze and release immediately.
Long squeezes are where you squeeze and hold for 10-seconds before letting go.
If you feel like you're not fully releasing between each one – which, heads up, you need to do – take a deep breath in and out. That should release the tension.
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Begin your postnatal strength training with bodyweight exercises that allow you to focus on proper form and technique. Movements like squats, lunges, push-ups, planks, and bridges can be effective in rebuilding strength without the need for additional equipment.
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As you regain strength and confidence, gradually progress by adding resistance to your workouts. Start with lighter weights or resistance bands and increase the load gradually over time.
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Include exercises that mimic daily activities and movements to improve functional strength. This can help you regain strength and stability for everyday tasks such as lifting, carrying, and bending.
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Be mindful of how your body feels during and after each exercise. If you experience pain, discomfort, or any unusual symptoms, modify or stop the exercise. It's important to respect your body's signals and progress at a pace that feels comfortable for you.
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Allow for adequate rest and recovery between strength training sessions. Your body needs time to repair and rebuild muscle tissue. Aim for at least 48 hours of rest between sessions or alternate strength training days with cardio or flexibility-focused workouts.
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Drink plenty of water before, during, and after your workouts to stay hydrated. Additionally, nourish your body with a balanced diet that includes sufficient protein, complex carbohydrates, and healthy fats to support muscle recovery and overall postnatal wellness.
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Pay attention to your energy levels and adjust the intensity or duration of your workouts accordingly. Rest when needed and avoid pushing yourself beyond your current capabilities. It's important to prioritise self-care and support your overall well-being during the postnatal period.
Postpartum Exercise Training FAQs
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After a natural birth, your GP should sign you off for exercise after your 6 week check up. After a c-section, you should wait at least 12 weeks before training. Of course, it goes without saying there’s absolutely no rush to start a fitness programme.
There are small exercises you can start doing before you are signed off for training in the gym – breathing work, pelvic floor exercises and core activation being especially important. Your personal trainer will guide you with these exercises and explain how to gradually build up.
Check out our blog on: exercising after a C section.
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You are never too late to join us! Our workout has been designed tailor for everyone, no matter where they are in their postnatal journey. We split our post natal plan into phases based on where you are in your recovery, and you can move through the phases at your own pace.
check out: The importance of postnatal training
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As soon as you feel you are ready, we can begin to focus on the pelvic floor muscles. This is important because it will help prevent incontinence, which leads to leaking urine.
Specifically designed for postnatal women, our online and in-person programs incorporate a blend of resistance, stability, and postural exercises proven to help burn unwanted body fat, improve strength, boost metabolism, strengthen the lower back and tone the muscles in the stomach, bum, chest, thighs and arms.
Typically, it takes up to four months for your pelvic muscles to recover. Once you feel they have recovered we can resume more heavy resistance and abs workout exercises such as sit-ups and ab-crunches. Other activities may include resistance training, Pilates, medicine ball and swiss ball work, low-impact circuits and full core conditioning.
check out our blog on: postnatal pilates
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Post-natal strength training is by far one of the most effective ways to regain your previous figure, and even improve on it. However, this change won’t necessarily happen quickly.
We will set realistic goals for you, and increase your strength training gradually. It is important not to overload yourself with pressure. Nine months of carrying a baby is hard work!
check out our blog on: 15 tips to lose fat safely & sustainably
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Within just a few weeks of sessions with one of our personal trainers you will have more energy, greater stamina, less stress, greater flexibility, increased self-esteem and far greater body confidence.
By combining specific techniques with correct eating habits, our postnatal personal trainers can help you to lose your baby weight, increase your energy and tone your body enabling you to better cope with the demands of motherhood.
find out the benefits of postnatal training in this blog
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All of our professional personal trainers hold nationally accredited postnatal fitness certifications and have many years of experience working with new mums.
Most of our trainers also hold advanced academic degrees in health sciences, fitness and physical therapy. This means that our personal trainers are able to get you the real results you want whilst ensuring you adopt safe and proper technique at all times.
To all our clients over the years
"We are so grateful for your support of our small business. Thank you for your continued support and loyalty. Your trust and loyalty in our brand has been invaluable and it has helped us to grow and thrive. Your patronage has been a huge factor in our success and we are forever grateful for it.
Much Love and respect Trang xxx