Returning to Lifting Weights Postpartum: A Guide To Getting Back To Being Your Strongest

Becoming a mom changes everything. Your body, your schedule, and your priorities, but one thing that doesn’t change? Your ability to be strong. At GND Strength Society, we believe strength training can be one of the most empowering tools for postpartum recovery mentally and physically.

That said, postpartum lifting isn’t about “snapping back” or rushing into heavy weights. It’s about rebuilding your foundation, respecting your body, and gradually reintroducing strength so you can move, feel, and live with confidence.

Step 1: Get Cleared and Be Patient

Before starting any training, make sure you’ve been cleared by your healthcare provider (usually around 6–8 weeks postpartum, but sometimes longer depending on delivery intensity and recovery). Even then, remember: every body and every birth experience is different. Comparison has no place here and your timeline is your own.

Step 2: Rebuild Your Core and Pelvic Floor

Pregnancy and delivery can affect your deep core and pelvic floor muscles. Think of these as your foundation. If the base isn’t solid, lifting heavy can lead to discomfort or setbacks. Luckily, if you were a lifter before pregnancy, you learned the ways of bracing and have a solid trunk of strength! This can help with not only delivery, but for postpartum as well. Early postpartum work often includes:

• Breathing drills to reconnect with your diaphragm

• Gentle core engagement (like 360 breathing, dead bugs, or bird dogs)

• Pelvic floor awareness exercises

These may not feel like “lifting,” but they’re the groundwork for future PRs.

Step 3: Progress Slowly with Intention

When you’re ready to get back under the bar, start light. It may feel even lighter than you think you need, and that’s okay. Focus on movement quality, bracing, and control before adding weight. A few smart re-entry strategies include:

• Bodyweight squats before barbell squats

• Dumbbell presses before bench pressing

• Hip hinges with a kettlebell before heavy deadlifts
  It’s not about how fast you progress, but how consistently you build back strength.

Step 4: Listen to Your Body’s Feedback

Your postpartum body will tell you what’s working and what’s not. This is probably the most important step in this whole process. Your body knows, so listen. Some signs to slow down or modify include:

• Pain or pressure in the pelvis

• Leaking or discomfort during lifts

• Abdominal “coning” or doming

• Fatigue that doesn’t match your effort

Strength is built through recovery just as much as through training.

Step 5: Redefine Strength on Your Terms

Returning to lifting postpartum is just as much emotional and mental of a journey as it is a physical one. You may not hit your old numbers right away, but you’re building a new type of strength: one that has a foundation in resilience, patience, and self-trust.

At GND Strength Society, we celebrate all stages of strength. Whether you’re in your first weeks postpartum or years down the road, the barbell will always be there for you and so will our community.