When Can I Start Lifting Weights After Having a Baby?

At Healthy Habit Fitness, we believe in empowering women to move with confidence — at every stage of life. One of the most common questions we get from new mums is:"When can I start lifting weights again after having a baby?"

The short answer? Once you’ve had medical clearance from your healthcare provider — usually around 6 weeks postpartum after a vaginal birth and 8–12 weeks for a caesarean. But everyone’s journey is different, and recovery isn’t one-size-fits-all.

Here’s What to Consider First:

• Healing of your pelvic floor and core

• Type of delivery (vaginal or C-section)

• Symptoms of diastasis recti or pelvic organ prolapse

• Pre-pregnancy and pregnancy fitness levels

A Safe Progression Timeline

Weeks 0–6: REST & RECONNECT

• Prioritise rest, bonding with your baby, gentle walking.

• Begin diaphragmatic breathing, pelvic tilts, and pelvic floor exercises to reconnect with your core.

  
  

Weeks 6–12: BODYWEIGHT & GENTLE RESISTANCE

• After medical clearance, begin bodyweight movements: squats, glute bridges, wall sits, bird dogs.

• After medical clearance, begin bodyweight movements: squats, glute bridges, wall sits, bird dogs.

3+ Months: PROGRESSIVE STRENGTH

• Add more resistance and compound lifts like deadlifts, rows, and lunges.

• Focus on form, breathing, and core control.

• Avoid jumping, high-impact, or heavy lifting until you're fully ready.

Work With Your Body, Not Against It

It’s not about "getting your body back" — it’s about building a new foundation that supports you in motherhood and beyond. Listening to your body is key. If something doesn’t feel right, pause and seek advice. Even if you dont feel anything and jump stright in to heavy weights you can be doign yourself damage. It takes a good 12 months for your body to heal from the inside out.

Highly Reccommend seeing a Women's Health Physio

They can assess your pelvic floor and abdominal separation (diastasis recti), and guide you through a tailored return to strength training. I work with excellent local WHP if you need a reeccomendation. For Avoca https://centralcoastphysiolates.com.au. For Sydney https://activephysiotherapy.net.au/profile/kathryn-cowen/

At Healthy Habit, we offer postpartum-safe classes and personalised support to help you feel strong, confident, and connected again.