Examples of postpartum strength training: 3 effective examples you can actually use

3 effective examples of postpartum strength training workouts

Let’s skip the theory and go straight into real-life examples of postpartum strength training. Then we’ll break down why they work, how to modify them, and when to move on.

These three effective examples are organized by stage, not by exact weeks, because every postpartum body heals on its own timeline:

• Example 1: Newly cleared postpartum (about 4–8 weeks+)
• Example 2: Building back strength (about 8–16 weeks+)
• Example 3: Lifting heavier and moving athletically (4 months+)

You can stay longer in any stage, mix and match, or repeat workouts as needed. Think of these as templates you can personalize, not rigid rules.

Example 1: Gentle full‑body routine for newly cleared postpartum

This first example of postpartum strength training is for the stage when your doctor or midwife has just cleared you for exercise (often around 6 weeks postpartum for vaginal birth and 8–10 weeks for C‑section, but always follow your own provider’s advice).

The goal here is reconnection, not max strength:

• Wake up your core and pelvic floor
• Rebuild basic movement patterns
• Get blood flowing and boost mood

Aim for 10–20 minutes, 2–3 times per week. If you only get through a few moves before the baby needs you, that still counts.

Warm-up (3–5 minutes)

Move gently and breathe:

• March in place or walk around your home
• Shoulder rolls and arm circles
• Cat–cow on hands and knees if comfortable

Focus on deep breathing: inhale through your nose, let your rib cage expand, exhale slowly through pursed lips.

Core and pelvic floor reconnection

These are tiny, subtle movements. If you had a C‑section, move more slowly and skip anything that causes pulling or pain at your incision.

1. Diaphragmatic breathing with pelvic floor engagement
Lie on your back with knees bent or sit tall in a chair.

• Inhale: let your belly, ribs, and back gently expand.
• Exhale: gently lift your pelvic floor (like stopping gas or urine) and lightly draw your lower belly inward.

Do 6–10 slow breaths.

2. Heel slides
On your back, knees bent, feet on the floor.

• Inhale to prepare.
• Exhale: engage pelvic floor and deep core.
• Slowly slide one heel away along the floor, then bring it back.

Alternate legs for 8–10 total reps.

3. Modified dead bug (one leg at a time)
On your back, knees bent, arms up toward the ceiling.

• Exhale: engage core and pelvic floor.
• Slowly lift one knee over your hip (like a tabletop), then lower it with control.

Alternate sides for 8–10 reps total. Stop if you see doming or bulging along your midline.

Simple strength moves (full body)

This is where you start seeing everyday, real examples of postpartum strength training that translate directly into mom life.

Supported sit-to-stand
Use a sturdy chair.

• Sit with feet under knees, lean slightly forward.
• Exhale and stand up, using your legs and glutes. Use your hands on your thighs or the chair if needed.
• Inhale as you lower back down with control.

Do 8–10 reps.

Wall push-ups
Stand facing a wall, arms straight, hands on the wall at chest height.

• Step your feet back a bit.
• Bend elbows and bring your chest toward the wall.
• Exhale as you press away.

Do 8–12 reps.

Glute bridge
On your back, knees bent, feet hip-width apart.

• Exhale, gently engage pelvic floor and core.
• Press through your heels to lift hips a few inches.
• Pause, then lower slowly.

Do 8–10 reps.

If you had a C‑section, keep the range of motion small and stop if you feel pulling at the incision.

Cooldown

Finish with:

• Gentle hamstring stretch (seated or lying)
• Chest stretch in a doorway
• A minute of deep breathing

How to use this example: Stay with this first example of postpartum strength training until these moves feel easy, you have minimal pain, and your provider is comfortable with you progressing.

Example 2: Building strength and stamina (8–16 weeks+)

Once the first routine feels manageable and you’re tolerating daily activities well, you can move into this second example of postpartum strength training. Think of this phase as your “rebuild” period.

Goals here:

• Add a bit more challenge to your core
• Train the main movement patterns: squat, hinge, push, pull
• Build stamina for carrying, rocking, and endless laundry

Aim for 20–30 minutes, 2–3 times per week. Rest at least one day between strength sessions.

Warm-up (5 minutes)

• Brisk walking around the block or house
• Gentle bodyweight squats
• Arm circles and torso rotations

Circuit-style strength workout

You’ll rotate through several moves with short rests. This is one of the best examples of postpartum strength training because it’s efficient and flexible—perfect for short naps and unpredictable days.

1. Goblet squat to box or chair
Hold a light dumbbell or a heavy water bottle at your chest.

• Stand with feet about hip-width apart.
• Sit back toward the chair, keeping your chest lifted.
• Lightly tap the chair, then stand back up.

Do 8–12 reps.

2. Elevated push-ups
Use a sturdy counter, table, or back of a couch.

• Hands under shoulders, body in a straight line.
• Lower your chest toward the surface.
• Exhale as you press back up.

Do 8–10 reps.

3. Bent-over row (dumbbells or backpack)
Hold a weight in each hand or a loaded backpack.

• Hinge at your hips (slight bend in knees, flat back).
• Let your arms hang, then pull elbows back, squeezing your shoulder blades.

Do 10–12 reps.

4. Glute bridge march
Start in a basic bridge.

• Lift hips.
• Alternate lifting one foot a few inches off the floor, keeping hips level.

Do 10–16 marches total.

5. Farmer carry (baby prep move)
Hold one or two weights at your sides.

• Stand tall, ribs stacked over hips.
• Walk slowly around the room for 20–30 seconds.

Rest 60–90 seconds, then repeat the circuit 2–3 times depending on energy.

Core work with postpartum focus

If you’re dealing with diastasis recti or just want to be cautious, keep core work controlled. The American College of Obstetricians and Gynecologists (ACOG) notes that most people can gradually return to pre-pregnancy exercise if there are no complications, but to watch for pain or heaviness in the pelvis.¹

Dead bug (full version if tolerated)
On your back, arms up, knees over hips.

• Exhale, engage core.
• Slowly lower opposite arm and leg toward the floor.
• Return and switch sides.

Do 8–10 reps total, stopping if you see doming.

Side-lying clamshell
On your side, knees bent, feet together.

• Keep hips stacked.
• Open the top knee like a clamshell, then close.

Do 10–15 reps per side.

When to move past this example

You’re probably ready to move on from this second example of postpartum strength training when:

• You can do 3 rounds of the circuit without feeling wiped out for the rest of the day
• You can carry your baby and gear without back pain
• Your provider or physical therapist is comfortable with you lifting heavier

Example 3: Heavier lifting and athletic movement (4 months+)

This third example of postpartum strength training is for when you’re feeling more like yourself, your bleeding has long stopped, any incision is well healed, and you’ve built a base with the earlier examples.

Here, the goals are:

• Build real strength for long-term health
• Support bone density and muscle mass
• Prepare for running, higher-impact workouts, or sports if that’s your thing

Aim for 30–40 minutes, 2–3 times per week.

Warm-up (5–7 minutes)

• 3–5 minutes of brisk walking or light cycling
• Dynamic moves: leg swings, hip circles, arm swings

Strength blocks

You’ll work in pairs of exercises. Rest 60–90 seconds between sets.

Block A: Lower body power and strength

A1. Dumbbell or kettlebell deadlift
Feet hip-width, weight close to your body.

• Hinge at the hips, soft bend in knees.
• Keep back flat, lower weight to mid-shin or just below knees.
• Press through your heels to stand tall.

Do 8–10 reps, 2–3 sets.

A2. Split squat (supported if needed)
One foot forward, one back (like a lunge stance), lightly hold a wall or chair.

• Drop your back knee toward the floor.
• Press through the front heel to stand.

Do 8–10 reps per leg, 2–3 sets.

Block B: Upper body push and pull

B1. Incline or floor push-up
Start on an elevated surface and gradually work toward the floor.

Do 6–10 reps, 2–3 sets.

B2. One-arm row (bench or couch support)
Knee and hand on a couch or bench, weight in the other hand.

• Pull the weight toward your hip.

Do 8–12 reps per side, 2–3 sets.

Block C: Core and carry

C1. Half-kneeling press (great anti-arch core work)
One knee down, one foot forward, weight at shoulder.

• Press the weight overhead without arching your back.

Do 8–10 reps per side.

C2. Suitcase carry
Hold one heavier weight in one hand like a suitcase.

• Walk 20–40 seconds, keeping your torso tall.

Repeat 2–3 times per side.

This block is one of the best examples of postpartum strength training for real life, because it mimics carrying a car seat or a toddler on one side while you’re doing everything else with the other.

Optional: Low-impact conditioning

If you have energy and your pelvic floor feels good (no heaviness, dragging, or leaking), you can add 5–10 minutes of:

• Brisk walking intervals (1 minute faster, 1 minute easier)
• Low-impact step-ups
• Light cycling

Always watch for symptoms like pelvic pressure, pain, or urinary leakage. If they show up, scale back and consider checking in with a pelvic floor physical therapist. The Mayo Clinic and NIH both emphasize listening to your body and returning gradually to activity after childbirth.²³

Other real examples of postpartum strength training you can plug in

Beyond the three main routines, here are a few more real examples of postpartum strength training moves you can swap into any stage, depending on how you feel:

• Band pull-aparts for upper back and posture (great for countering nursing/feeding positions)
• Step-ups onto a low step for leg strength and stair-climbing confidence
• Hip hinge with dowel or broomstick to relearn bending correctly for lifting baby from crib
• Wall sits for leg endurance when you’re standing and rocking a baby forever
• Pallof press with a band for core stability without crunches
• Single-leg Romanian deadlift (supported) later postpartum to build balance and hip strength

These examples include both bodyweight and weighted options so you can progress gradually.

How to know if these examples of postpartum strength training are right for you

Use these signs as a quick check-in when you try any example of postpartum strength training from this guide:

You’re likely in a good zone if:

• You feel worked but not destroyed afterward
• You recover within 24 hours (no major spike in pain or fatigue)
• Your bleeding does not restart or increase
• You don’t feel heaviness, bulging, or pressure in your vagina or rectum

Red flags to pause and talk with a provider or pelvic floor PT:

• New or worsening urinary leakage during or after workouts
• Pelvic heaviness or a feeling like “something is falling out”
• Sharp abdominal, pelvic, or incision pain
• Bleeding that returns or increases after you’ve already healed

The CDC recommends at least 150 minutes of moderate aerobic activity plus 2 days of strength work per week for adults, including postpartum, but that’s a long-term target, not a starting line.⁴ These examples of postpartum strength training are stepping stones to help you build up safely.

FAQ: Common questions about examples of postpartum strength training

What are safe examples of postpartum strength training in the first few weeks?

In the very early weeks (before formal clearance), think movement snacks, not workouts: walking around the house, gentle diaphragmatic breathing, ankle circles, and light stretching. Once your provider clears you, the gentle routine in Example 1—sit-to-stands, wall push-ups, heel slides, and glute bridges—is a safe starting example of postpartum strength training for many people, as long as there’s no pain or concerning symptoms.

How heavy can I lift in these examples of postpartum strength training?

There isn’t a single magic number. A good rule: if you can lift your baby, you can usually lift that much in a controlled way. Start with light to moderate weights that feel like a 7 out of 10 effort by the last few reps, while you can still keep good form and breathe. If you had a C‑section or complications, get specific clearance from your provider before lifting heavier.

Do these examples include core work if I have diastasis recti?

Yes. The early and middle examples of postpartum strength training focus on deep core activation (breathing, heel slides, modified dead bugs, side-lying work) instead of aggressive crunches or sit-ups. Many people with diastasis can safely strength train with the right modifications; a pelvic floor or women’s health physical therapist can tailor these examples to your specific needs.

How often should I repeat one example of postpartum strength training before progressing?

Most people repeat a given routine 2–3 times per week for several weeks. You can move on when the workout feels manageable, you recover well, and your symptoms (bleeding, pain, pelvic pressure) are stable or improving. There’s no rush—staying longer in an earlier example of postpartum strength training is better than pushing into a harder one before your body is ready.

Can I mix these examples with walking, yoga, or running?

Absolutely. Many parents use these examples of postpartum strength training 2–3 days per week and fill the other days with walking or gentle mobility. If you’re returning to running, it often helps to build a base with Examples 1 and 2 first, so your hips, core, and pelvic floor are better prepared for impact.

If you remember nothing else, remember this: short, consistent strength sessions beat heroic, once-in-a-while workouts. Use these three effective examples as a menu, listen to your body, and keep adjusting. Postpartum strength training isn’t about “getting your body back”—it’s about building the strength you need for the life you’re living now.