Returning To Weightlifting After Giving Birth

Returning to Weightlifting After Giving Birth

Welcoming a new life into the world is transformative, and for many mums, regaining strength and fitness after childbirth seems like a daunting task. At Ultra CrossFit, we understand the desire to feel strong and capable again, and for some women, this includes returning to weightlifting.

However, postpartum recovery is a unique journey, and ensuring a safe, effective return to weightlifting is crucial. In this article, we’ll explore the safety considerations, the impact of lifting weights postpartum, and practical tips for new mums to safely rebuild their strength.

Is It Safe to Return to Weightlifting Postpartum?

In a nutshell, Yes!! However, timing and readiness are key. The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) recommends waiting for clearance from your healthcare provider—usually at the six-week postpartum checkup. The Australian Physiotherapy Association (APA) recommends waiting six weeks post vaginal delivery, or 12 weeks following a caesarean section before commencing any resistance training.

Coaches should engage in thorough discussions with their clients about their specific birth experiences, any complications that may have arisen, and their overall physical condition before designing a weightlifting program. A personalised and gradual approach is key to ensuring safety.

Every woman’s recovery is different, depending on factors such as:

• Type of birth (vaginal or caesarean)
• Complications during pregnancy or after delivery
• Pre-pregnancy fitness level
• Overall physical and mental health

Postpartum Physiological Changes to Consider

The postpartum body undergoes significant changes, which can affect your approach to exercise:

• Muscle stretching and weakness: Pregnancy stretches both the abdominal and pelvic floor muscles. Even after a caesarean delivery, where no “pushing” occurs, these areas may still need time to regain strength.
• Hormonal shifts: Relaxin, a hormone that increases joint and ligament flexibility, remains elevated postpartum, making joint stability crucial during lifting.
• Abdominal separation (diastasis recti): Core stability and proper technique are essential to avoid exacerbating abdominal muscle separation.

To mitigate any risks, emphasis should be placed on gradual progression, proper form, and monitoring for any discomfort or pain. Encouraging core-strengthening exercises specifically tailored to postpartum women can help address these concerns.

Returning to Lifting Safely

We focus on gradual progression and functional movement patterns to ensure a safe return to weightlifting. Here’s how we approach it at Ultra CrossFit:

• Start Slow: Bodyweight exercises or light resistance are the first steps.
• Core Engagement: Gentle core activation, like bridges and pelvic floor exercises, helps rebuild a strong foundation.
• Squats: These are excellent for postpartum strength but should start with bodyweight or light loads, prioritising form.
• Progress Gradually: We’ll carefully increase intensity as your strength and confidence grow.
• Considering the “whole Mum”: We are well aware that looking after a baby (and any older children) can have a huge impact on your fitness habits, we take into consideration your sleep, your nutrition as well as hydration

Why Train with Ultra CrossFit Postpartum?

At Ultra CrossFit, we provide a welcoming, supportive environment for mums. Our Women’s Health Physio and experienced coaches work with you to ensure every movement is safe, effective, and tailored to your needs.

Whether you’re ready to take on barbells again or are starting with basic functional movements, we’ll guide you every step of the way. Your health and recovery are our priorities.

Ready to Reclaim Your Strength?

Whether you're a new mum or looking to rebuild strength after a break, we’re here to support your journey. Join our community of strong, empowered women and discover what your body is capable of!

Contact us today to learn more about our Ultra Mums program, resuming 14th January.