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The 4th Trimester: Safely Returning to Training After Childbirth

Updated: Mar 15

returning to training after childbirth

The 4th trimester refers to the first 3 months after having your baby. This is when you really don't recognize your body. You're no longer pregnant but are also so far from your pre pregnancy self. You may feel that urge to jump right back into your old routines but I urge you to tread lightly.

Returning to a training routine after childbirth is a journey that demands patience, understanding, and a lot of self-care. Childbirth is a monumental event in a woman's life, both emotionally and physically. Your body has undergone significant changes, and it needs time to recover. The process of easing back into training should be gradual and guided by your body's signals. Below is a free 4-week training guide that Brianna Battles and I collaborated on (no strings attached). Also, below are some key points to consider as you embark on this path.


Steps to Returning to Training After Childbirth

1. Consult Your Healthcare Provider

Before you even consider returning to training after childbirth, it's crucial to get the green light from your healthcare provider. While you may get the green light at your 6-week checkup, I visit to the pelvic floor physical therapist is always a good idea. Some insurances cover it and most providers are willing to work with new mothers should your insurance not.

2. Start Slow

Your body has been through a lot. It's important to start slow and gradually increase the intensity of your training. Begin with gentle activities like walking, pelvic floor exercises, and stretching. These low-impact exercises will help you build a solid foundation for more intense workouts in the future.

3. Listen to Your Body

I get it. Returning to training after childbirth is super important but so is listening to your body. If you experience pain, excessive fatigue, or any other concerning symptoms, take a step back. Your body will tell you what it can handle — respect its limits.

4. Focus on Strength Training

Pregnancy and childbirth can weaken your core and pelvic floor muscles. Including strength training in your routine can help rebuild these muscles. Exercises that focus on the abdominal muscles, back, and pelvic floor can be particularly beneficial.

5. Hydrate and Nurture Your Body

Staying hydrated and eating nutritious foods are vital, especially if you're breastfeeding. Your body needs extra nutrients to recover from childbirth and to produce milk. Focus on a balanced diet rich in fruits, vegetables, lean protein, and whole grains.

6. Find Support

A community of new moms can provide motivation and support. Sharing experiences and tips with others who are on the same journey can be incredibly comforting and empowering. It's also nice to commiserate with like-minded women!

7. Celebrate Your Progress

The little things count! Celebrate your progress, no matter how small. It took 9 months to grow and birth a human and it will take just as long to return to your new normal. I say new normal, because some things just won't be the same and that's ok. You made a baby. You did that. Be proud!


Easing back into training after childbirth is a unique experience for every new mom. The key is to be patient with yourself and to approach your fitness journey with kindness and understanding. By listening to your body and taking it one step at a time, you'll gradually find your way back to your desired level of fitness. Remember, your health and well-being are paramount, so make sure to prioritize them above all.

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