My son, Julian, was born January 31, 2017. Four days later my wife Lisa and I headed to the gym. The workout wasn’t anything crazy—no burpees, no deadlifts, no squats; there probably wasn’t even a barbell involved. If anything, that little field trip was a step back toward normal for us. Our world had been turned upside down in the previous 96 hours, and after the battering we’d taken, a lifetime in Azkaban would have sounded better. So yes, even a short 20-minute workout was exactly what we needed. It was an oasis for us.
That time the internet got all judgy on us.
Lisa’s first postpartum workout wasn’t anything you’d write home about. I had her do some deadbugs, side planks, Pallof presses, bodyweight step-ups, and, yes, there was a barbell involved too… plus some light bicep curls. To her credit, Lisa trained throughout her pregnancy. While not as intense as before, she deadlifted, swung kettlebells, performed hip thrusts, and even used her growing belly as progressive overload to crank out chin-ups. She listened to her body, and if something felt off she stopped and we adjusted. I firmly believe that her dedication to strength training during pregnancy helped ensure a smoother birth.
Fast forward several weeks and I posted a video on Instagram of Lisa hitting a bench-press personal record. During her maternity leave we had more time to work out together, and I was proud of how proactive she stayed. She followed her doctor’s advice, listened to her body, and managed to regain some of her pre-baby strength relatively quickly, thanks in large part to staying consistent during pregnancy. I’d say “some” because we were careful not to push the envelope with movements like deadlifts and squats.
Then a woman chimed in with concerns about postnatal core retraining—that it takes longer than 2–3 weeks, that she might still be bleeding, and that Lisa should see a women’s health physio. It was a harsh moment. I didn’t go nuclear, but I recognized the sting. In her defense, she probably read and saw a boastful post about a heavy bench press weeks after birth without knowing the other work Lisa had done—diaphragmatic and positional breathing drills, deadbugs, bird dogs, carries, hip stability work, and many other exercises that don’t show up on social media.
There was also some light-hearted scolding: “There’s nothing badass about being a victim to social pressure to get your body back.” It wasn’t that anyone mentioned social pressure or being a victim in our context at the time, but I understood why that comment stung. My wife has been lifting since she was 13; it’s part of her DNA. We were doing something we genuinely enjoy together, and she loves benching. So why defend it? After reflecting on it, I could see where that person was coming from. There was a lot of assuming involved, and my initial post could come off as braggadocious.
Yet the bigger point remains. Don’t get me wrong: I think there was validity to her concerns. Don’t misread me—there is a real risk if you push too soon after birth. Women who exercise through pregnancy can still face postpartum issues, and many feel pressure to return to their previous level as quickly as possible because they feel “okay.” That wasn’t Lisa’s case, but the instinct to return quickly isn’t uncommon. The body still needs time to heal and catch up.
When the commenter asked what postnatal courses I’d taken, I had to admit: none. I understood, as best as a man can, the complexities of helping a woman train through pregnancy and postpartum, and I knew I needed to fix this gap. So I did.
Pregnancy & Postpartum Corrective Exercise Specialist 2.0
Nowadays, when health and fitness professionals ask me what course I’d recommend, I name Dr. Sarah Duvall’s PCES without hesitation. It’s been the most valuable continuing education resource I’ve found in years and has profoundly shaped my coaching. Every pregnancy and postpartum experience is different, and you’ll need to know how to apply this information with real people.
Sarah has revamped the course to PCES 2.0: 34 hours of content, packed with lectures, videos, and case studies, with CEUs available. There’s a save—$150 off the regular price through Wednesday (2/24). Access to the course closes on March 5, and payment plans are available. This course teaches the right assessments and corrective strategies for pelvic floor dysfunction, incontinence, rectus diastasis, and more. Importantly, Sarah’s approach shows that strength training can—and should—be part of the process.
Remember: you only have until midnight on 2/24 to save $150, and access closes on 3/5.
Says the guy who didn’t pass a cantaloupe through his vagina.
Which isn’t to say I disagree. I think there’s a lot of validity to her statements.
