How to Start Working Out Postpartum (Even if You’re Tired AF)


Becoming a parent is an exciting and joyous time, but it can also be overwhelming. As you adjust to parenthood, you’re being bombarded with all the images of women who lost all their weight in just 2 weeks, are back lifting heavy weights before their first check-up or who, and this is my favorite, “can bounce back” with no sleep and taking care of another human.  If you’re like me, seeing all of this can be overwhelming and a little depressing.  

But, here’s the thing, postpartum fitness isn’t just about getting back into pre-pregnancy clothes; it also helps with the transition to becoming a new parent. Physical exercise releases endorphins, which are hormones that make you feel good and relaxed; this is especially important for moms who are dealing with postpartum depression or anxiety. Working out can also help build strength and stamina, both of which will come in handy when caring for your newborn —whether it’s carrying them around or breastfeeding on demand.  

So, how do you actually get started again?

Start Slow 

It’s important to remember that your body has been through an incredible transformation in pregnancy and childbirth. Give yourself plenty of time to heal before beginning any type of exercise program. Start with gentle stretching and light walking, and gradually increase intensity as you become stronger. Be sure to consult your physician before beginning any exercise program after having a baby, especially if you had a C-section. 

Set Realistic Goals 

One of the most important parts of postpartum fitness success is setting realistic goals for yourself. Don’t expect too much too soon – it took nine months for your body to get used to being pregnant, so it will take at least that long (and sometimes longer) for your body to return to its pre-pregnancy state. Focus on small successes along the way and celebrate them! 

Find Support 

Postpartum fitness can be lonely and intimidating if you try going it alone. That’s why it’s so important to find support from friends, family members, or even joining an a group fitness class geared towards postpartum mothers (like our Diapers & Dumbbell class). Having a support system in place can make all the difference when times get tough during your journey back to health and wellness. 

It’s necessary to approach your postpartum fitness with patience and grace. Keep these tips in mind as you start your journey back towards optimal health and wellness after having a baby – you are worth every minute of effort invested in taking care of yourself! If you need help getting started or staying motivated, consider working with a certified personal trainer who specializes in postpartum fitness – they can provide valuable insight into reaching your goals while keeping safety top-of-mind or joining a fitness class especially designed for postpartum mothers!. 

Good luck on this amazing journey!  To work with a certified and experienced specialist or to join one of our classes designed specifically for postpartum mothers, go to