I know, I know… I’m a guy. What could I possibly say about the delicate intricacies of postpartum anything? The truth is I’ve worked with many women through pregnancy and after, and I’ve found that strength training can help with many postpartum issues, whether birth was seven months ago or seven years ago.
When I say “lift stuff,” I’m not talking about maximal effort. I’m not an asshole, and strength training isn’t all about powerlifting. You can lift meaningful loads—even postpartum—and still be sensible about your goals. The point is to rebuild a solid base, not rush back to pre‑pregnancy gym numbers. The first few months are about rebuilding the foundation—pelvic floor, diaphragm, and getting the core connected again. After that, a person’s capabilities and foundation matter more than any fixed timeline.
Big no‑nos immediately postpartum include: plyometrics like burpees, jumping, stairs, and running; anything close to max‑effort loading; and front‑abdominal exercises that bulge the abdomen or rely on heavy bracing. And no, fight‑style training isn’t appropriate during this period either.
It’s not all about kegels. Kegels are excellent, but they’re often overused or the only tool many people rely on. A more complete postpartum approach includes: kegels, teaching a good breath with a proper canister position, and then building strength around that foundation. Pelvic floor–focused training can reduce incontinence, and dedicated work helps connect and educate the pelvic floor. In fact, dedicated pelvic floor training makes women about 17% less likely to report incontinence. But overdoing kegels can lead to an overactive pelvic floor, especially if breathing drills and rib‑cage positioning aren’t addressed.
Breathing matters. Start with teaching a good inhale that expands the ribcage in three dimensions, allowing the diaphragm to drop and relax. A good inhale can gently lower the pelvic floor, whereas bearing down is not ideal. With an appropriate inhale, you’re effectively expanding the base of the “house” (the pelvic floor), and a full, controlled exhale brings everything back to the ground floor. For those who learn visually, a diagram from a respected course illustrates the idea: inhale to push the pelvic floor down, exhale to relax it.
A simple example is the dead bug performed with a full 360° inhale followed by a slow, full exhale without aggressive abdominal bracing. Then we work on coordinating breath with movement. In practice, start with the bodyweight squat: inhale on the way down to allow the pelvic floor to expand and relax, then exhale as you rise to bring the pelvic floor back up. Once that pattern is mastered, you can progress cautiously to more demanding movements, always avoiding aggressive bearing down and keeping intra‑abdominal pressure in check. The pelvic floor, like any other muscle, benefits from progressive overload.
Postpartum is not a disease, and it’s frustrating to see people told the only correct path is endless kegels. A more complete approach recognizes the need for pelvic‑floor awareness, proper breathing mechanics, and gradual strength work—the whole package.
PREGNANCY & POSTPARTUM CORRECTIVE EXERCISE SPECIALIST 2.0
When colleagues ask which course I’d recommend, my answer is Dr. Sarah Duvall’s PCES program. It’s the most valuable continuing education resource I’ve encountered and it has profoundly shaped my coaching. Every pregnancy and postpartum experience is different, and you’ll encounter many scenarios where this information applies. Sarah recently opened full access to the PCES 2.0 course: 34 hours of content, with lectures, videos, and case studies, plus CEUs. There are cost savings available through a limited‑time window, and payment plans are an option.
The course covers the assessments and corrective strategies needed to address pelvic floor dysfunction, incontinence, and rectus diastasis. Importantly, Sarah’s approach shows that strength training can—and should—be part of the process. If you’re considering it, note the time frames for promotions and access as announced.
