Finding the Perfect Workout Schedule Postpartum

Ready to workout after your 6-week postpartum appointment but have no idea how to fit it into your crazy schedule? Between newborn naps and feeding schedules, it can feel almost impossible to fit in time for yourself to eat and shower, nevermind a workout! The key to a postpartum workout schedule is to make it consistent and sustainable, so I’m going to share with you 3 tips to build out this habit and help it fit seamlessly into your week!


If we are meeting for the first time - Hi! Welcome to Vibrant Mama Wellness! My name is Megan, and I am a pre and postnatal personal trainer. I am certified through the National Academy of Sports Medicine, with a specialization in pre+postnatal fitness through Pronatal fitness. I am a mom of one, and became interested in pre + postnatal fitness as I was going through my own pregnancy journey!


(Disclaimer: I am not a doctor and this is not medical advice. This blog is not intended to diagnose, treat, cure or prevent any disease or condition. This blog post is based on my own research and experience - please consult a medical professional before starting or making any changes to your exercise program).


So many people are eager to get back to working out once they’re cleared and I love that! Exercising is so beneficial not only for physical health but mental health as well. Having time for yourself during the postpartum period is also critical, as it is often a time when parents feel like they lose themselves.


But how do you add time to workout into your already chaotic week?


Tip #1: FREQUENCY

I find that newly postpartum moms can consistently do 2 workouts per week. I know this doesn’t seem like much, but this is where I recommend you start. Finding a pocket of time 2x a week is very doable, and once you can consistently do this for about a month or so, you can increase!


Tip #2: DURATION

Keep the workouts quick. Again, I know this may not necessarily be what you are used to. But as I mentioned at the beginning of this post, your day is ruled by your baby needing to eat and to sleep. So you want to keep it at 10-20 minutes for this first month or so! Pick 3-4 exercises and do 2 sets of 10. As you feel yourself get stronger, you can increase!


Tip #3: STICK TO THE BASICS

I know you see some crazy intricate exercises all over social media. And while they look cool and fun, they’re not necessary. As we have established, you’re short on time so you need your workouts to be EFFECTIVE. The basics work. Especially in this postpartum period. You want to focus on functional movements that you use in your everyday life. These are exercises like squats and hinges (deadlifts). Other things you want to include are 360 breathing exercises, and upper body strengthening exercises like overhead presses, bicep curls, etc (remember, you’re lifting a baby all day long so you need strong arms!)


The overall goal of postpartum fitness is to rebuild strength and move your body. As your baby gets older, you will be sleeping more and have more time to do more and progress your workouts! By keeping it on the easier side to start, you will not only be more likely to stay consistent, but you’ll also build confidence in yourself which is helpful in all aspects of your life! For more examples of exercises you can do, check out my Instagram and Tiktok, and join my free Facebook community where I share a full length workout each week!


What other questions do you have about working out once you're cleared? Let me know in the comments or shoot me a DM on Instagram!



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Disclaimer: This blog does not serve as medical advice. Please consult your medical provider before starting a new fitness routine. This blog is not intended to diagnose, treat, cure, or prevent any disease or condition.



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