Strength Training and Its Benefits for Post-Partum Females

Though the choice of exercise modality is individual as per the need and preference, strength training indirectly benefits all. Subjectivity is always applied while planning the workouts as per individual goals, needs, and concerns. Strength training holds immense benefits for all, irrespective of gender, age, training history, etc. Strength training is a valuable component of post-partum fitness as well. It helps women regain muscle strength, improve their energy levels, enhance overall wellness, weight loss/fat loss, and support long-term health.

Consider the below points before setting out to strength training in the post-partum phase:

1. Start Gradually: Begin with bodyweight exercises or light resistance, and gradually increase intensity as your body allows. Focus on form, execution, and technique to prevent injury.
2. Warm-Up and Cool-Down: Always start with a warm-up to prepare your muscles for exercise, and finish with a cool-down to help prevent muscle soreness and aid recovery.
3. Core Strengthening: Emphasize exercises that target the core muscles, including the pelvic floor, transverse abdominals, and obliques. These exercises can help recover from core issues like diastasis recti and strengthen the abdominal muscles.
4. Pelvic Floor Considerations: Be mindful of exercises that may put excessive pressure on the pelvic floor. Modify practices if needed to avoid exacerbating pelvic floor issues.
5. Focus on Compound Movements: Incorporate compound movements as they work multiple muscle groups simultaneously, such as squats (supported/assisted), lunges, push-ups, and modified planks. These exercises engage the core and major muscle groups effectively.
6. Posture-Specific Exercises: Include exercises that help improve posture, such as rows, reverse flies, and shoulder blade squeezes, which can be beneficial, especially after breastfeeding and carrying the baby.
7. Resistance Training: Utilize resistance bands, dumbbells, or kettlebells to add resistance to your workouts. Gradually increase the weight as you observe improvements in strength.
8. Include Cardiovascular Elements: Integrate strength exercises with cardiovascular elements by incorporating circuit training or performing activities quickly with minimal rest intervals.
9. Focus on Functional Movements: Incorporate functional movements that mimic daily activities, such as squats, lifting, carrying, and reaching, to enhance overall functional fitness.
10. Rest and Recovery: Plan sufficient rest between strength training sessions to promote recovery and avoid overexertion, especially in the initial stages of post-partum recovery, as lack of sleep is common.
11. Consult a Professional: Consult a post-partum fitness specialist, a physical therapist, or a certified personal trainer experienced in working with post-partum women. These professionals can provide personalized guidance and exercise plans per your needs, goals, and recovery stage.
12. Consistency is Key: Aim for regular strength training sessions, but listen to your body and adjust as needed based on energy levels, recovery, and other post-partum considerations.

Remember, post-partum strength training should be approached gradually, focusing on overall health and well-being. It’s essential to prioritize safety, proper form, and gradual progression to avoid injury and support a healthy post-partum recovery. Always talk to your gynaecologist or GP before starting any exercise routine post-delivery.

I have worked out with resistance during and after my second pregnancy. And believe me, it helped me to avoid or minimize many health issues that I faced during my first pregnancy and post-partum phase. I am sharing my journey so far to give a boost.