I’ve always prided myself on spotting gaps in my knowledge and then addressing them. Understanding functional anatomy? check. Breathing mechanics? check. How to program plyometrics? check. Long division? not so much.
One of the best things I did for my career was to educate myself on training clients through pregnancy and postpartum, and to deepen my understanding of the needs of postpartum women. Anyone who works with women—almost every coach does—should invest in this area. In my experience, studying this topic in depth has given me more confidence as a coach.
One of the best courses I’ve ever taken is Dr. Sarah Duvall’s Pregnancy & Postpartum Corrective Exercise Specialist course. She’s revamped it into 2.0, and today through tomorrow (2/24) you can get Pregnancy & Postpartum Corrective Exercise Specialist 2.0 for $150 off the regular price. It includes 34 hours of content (everything except a live birth), CEUs available (depending on your certifying body), and payment plans. I can’t overstate how valuable this course has been for helping me become a better coach and for earning the trust of my female clients. I believe investing in this course will pay for itself many times over.
Below is a republished article I wrote last year sharing some of the things I’ve learned from the course. If you’d rather skip ahead, you can click here to purchase. Remember: the discounted price lasts through Wednesday (2/24). If you do read the article, you’ll likely find it worthwhile.
Four things to consider when working with postpartum women
1) Once a woman is postpartum, she’s always postpartum
This is a key point Dr. Duvall emphasizes. Whether the client recently delivered or gave birth years ago, you should do your due diligence as a coach. Time doesn’t erase potential issues like Diastasis Recti or urinary leakage, which many people still consider “normal.” They’re not. So ask questions and dig into a woman’s reproductive health history to gather as much information as possible. To keep things comfortable, I send a pre-visit questionnaire with relevant health history questions. If a client hasn’t given birth, she can skip that section; if she has, there are follow‑ups to discuss as much detail as she’s comfortable with. This approach reduces awkwardness and improves care.
2) Breathing → Core → Posture → Everything else
That’s the typical order to prioritize for postpartum clients. Breathing drills help position the body before training, nudging toward a canister position where the diaphragm and pelvic floor work together, rather than a “scissor” position that tends to be unstable. Poor breathing can lead to issues like low back pain, shoulder pain, and pelvic floor problems. Teaching 3D rib expansion—breathing into the torso rather than just the chest—can be a game changer and set the stage for everything that follows. If you don’t master breath, you won’t master position during exercise. A simple Deadbug done with proper breathing is a great example. Every birth is different, so wait until the client is ready before adding load, but even short periods of activity help.
It’s important to note that a woman’s core is going to be weak for a long time, and that’s normal. The goal is to start with small, meaningful interventions that pay dividends later. If she can start with gentle breathing and foundational activation, she’ll build a strong base over time.
3) It takes time
Pregnant or postpartum women can be especially vulnerable because they want to return to their old routine before they’re ready. The pelvic floor and other areas recover gradually. A good rule of thumb is: “nine months to grow, nine months to recover.” This doesn’t mean lifting is banned before nine months, but it helps set realistic expectations. Early on, focus on rebuilding a solid base rather than jumping back to heavy lifting. The first four months are about rebuilding—getting the pelvic floor and core working with lots of breathing work—and tailoring progress to the individual client.
Here’s an example from a client who gave birth less than a month ago and is returning to the gym after having trained with me for two years:
– A1. Deadbug 3×5 per side
– A2. Goblet Split Squat 3×6 per leg
– B1. Standing Band Row 3×10
– B2. Breathing Side Plank 3×3 per side
– C1. Pallof Press 2×10 per side
– C2. Suitcase Carry 2×25 yards per side
– D1. Box Jumps – AMAP for 2×30 seconds
Everyone is different, so the key message is to take things slowly and progress based on the individual client’s readiness.
4) What to avoid in the early stages
In the early stages, skip or delay:
– Plyometrics (burpees, jump variations, stairs)
– Running (it’s a form of plyometrics and can be too much too soon)
– Front abdominal exercises that bulge or rely heavily on the core to support most of the body’s weight (planks, sit‑ups, push-ups, leg lifts)
– Any high‑risk or “ninja” style activities
That’s a solid start. There’s more to consider, but this is a good foundation. For more on this topic, check out the Pregnancy & Postpartum Corrective Exercise Specialist 2.0 course.
