How to return safely to lifting weights postpartum
So you have welcomed your new bundle of joy and are ready and raring to get back into some movement, for your mind as much as your body!
It is crucial to ensure a safe return to exercise postpartum, let alone lifting weights. We recommend you also check out our blog on Is My Body Ready to Return to Exercise Postpartum? as well to ensure a safe return to exercise.
Before you jump headfirst into lifting weights, here are some essential considerations to ensure a safe and effective return to lifting weights. ⬇️
1. GET CLEARANCE ✔️
Get the right checks and clearances. I STRONGLY recommend having a review with a Women’s Health/Pelvic Health Physiotherapist. Your GP or OB checks everything medically, BUT they don’t check everything PHYSICALLY. And everything feels different, right? What distinguishes normal from abnormal? What ‘just takes time’ and what symptoms are a little more serious that need some more attention? Rehabilitating from pregnancy and birth involves assessing the integrity of your Pelvic Floor as there can be trauma you are unaware of, assessing your abdominal wall, optimising scar tissue formation, normalising bladder, bowel and sexual function. When done right, postpartum rehabilitation sets you up for a lifetime, but neglecting it can result in exacerbated symptoms and potentially serious complications down the line. Long story short, (as I step off my soapbox) GET THE CHECKS.
2. START WITH CORE CONNECTION 💪🏽
Start with Pelvic Floor and abdominal wall connection, coordination and strengthening. This is a MUST! Pregnancy and birth disrupts the way these areas function. No longer are they working correctly and automatically. We need to reconnect to these areas prior to adding weights. Try the DediKate Core Connect sessions as they are designed by the two DediKate Pelvic Health Physios, Celia and Jess (myself). They will enable you to connect back to your core after pregnancy, abdominal surgery, injury or a sedentary lifestyle and get you ready to get back to lifting weights.
3. BE AWARE OF YOUR BREATH
When you start to add weights, be aware of your BREATHING and COORDINATE your PELVIC FLOOR with your movement. On the exertion phase of the activity, exhale and voluntarily contract your Pelvic Floor. This manages intra abdominal pressure and also ensures your Pelvic Floor Muscles are coordinating appropriately with the movement. You will not always have to do this, but when you are starting you will.
4. START SMALL
Start small and don’t be in a rush. Start with light weights, significantly lower than what you lifted during or before pregnancy, and gradually increase them over time. Your bicep might be able to lift that weight, but your abdominal wall and pelvic floor needs to rebuild.
What we know is that women who engage in low-impact and low-load activities for the first 12 months postpartum experience BETTER outcomes compared to those who opt for high-impact and heavy-loaded activities. (READ THAT ONE AGAIN.)
If something doesn’t feel right, STOP. Don’t push through that feeling. Listen to your body! Make adjustments and try again, if you are still finding something just doesn’t feel right - reach out to us. We can help you navigate this.
5. BE KIND TO YOURSELF
Know that the road is not linear. You are now balancing many priorities. Be kind to yourself. Use movement and exercise to fuel you, rejuvenate you and balance you. Release the pressure of 'bouncing back', set realistic goals that align with your family's needs. This is why the DediKate workouts are designed to be short and effective, perfect for when you’re short on time! Remember, anything is better than nothing.
Know you WILL get there. I promise you will achieve that goal, you will get back to feeling powerful, strong and capable. The more you respect your body's process, the more you reflect on the incredible job it has done, the more you appreciate and work with your body - the quicker and more rewarding the progress will be.
Know you are creating good habits - and not just for you. Your babies are mirroring everything you do! They will learn and replicate more of what you DO then what you SAY. Making movement a priority with good intentions for yourself and with self love is a lifelong skill and if you are embedding this NOW and your babies grow up watching that. OMG HOW POWERFUL!
So PLEASE start slow, listen to your body, seek feedback and enjoy the process. Embrace the opportunity to start from scratch and carve your path. HOW EXCITING!
Start your postpartum journey with DediKate today!
DediKate boasts two incredible women's health physios who take our Core Connect sessions, Celia and Jess. These sessions will enable you to connect back to your core after pregnancy, abdominal surgery, injury or a sedentary lifestyle!
We also have a postpartum programme that you can follow, DediKate GLOW that has been approved and co-Designed by Rural Women's Health Physio, Jess Walker and Pelvic Health Physio Celia Wahnig. Over 8 weeks, this postpartum programme will help you heal, recover, and strengthen your body. DediKate GLOW will have you glowing, while feeling confident with your body's capabilities post birth!
Want to get in touch with a Women's Health Physio?
Jess, owner of the Rural Women's Physio, is a mum to 3 rough and tumble delights, Artie, Cali and Boston. It is through her own personal experience of birthing and recovering in a small rural town that is the driver behind launching her passion project and pondering long and hard about how she can change the delivery of postpartum care to make it accessible to all; no matter location.
Looking for guidance with your birth preparation or postpartum recovery? The Rural Women's Physio has you covered regardless of where you live and how far you are from a Women's Health Physio! For courses and free resources head to www.theruralwomensphysio.com
