Wendy Powell

Must-Know Dos and Don’ts For Weightlifting Postpartum

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Weighlifting postpartum. Imagine this. You’re at the gym and you’re about to do your best lift yet. You set up and lift like a total boss, and it feels awesome, you feel strong and you experience no symptoms, no leaking, no pain or backache. 

Even after having kids you CAN train in this way and get the amazing results you want while also ensuring your body is functioning well. Just because you gave birth it DOES NOT mean you have to put up with leaks and pain and mommy tummy when you workout. 

Returning to weightlifting or cross-training after having a baby can be overwhelming. You’re worried about causing issues but you’re desperate to get back to throwing some weights around and enjoying the exercise you love. 

If you’re dealing with diastasis recti or pelvic floor dysfunction, it’s hard to know how to navigate your way through your recovery without causing more problems. 

Before you begin, it’s important that you follow these rules to ensure you return to lifting in the correct way, to avoid injury or further postpartum issues. These rules apply no matter how long ago you gave birth. 

Rules for Weightlifting Postpartum

Don’t rush back to weightlifting postpartum as soon as you’ve had clearance, there’s foundational work to be done first. See our 12-week MUTU System program.

Do work on rebuilding that strength from the ground up. Before the big PBs must come core and pelvic floor strength. The big lifts will follow if you do this stage right.   

Don’t be too proud to scale the weights or exercises. There is no need to do box jumps, double under jump rope, or go too heavy if your body isn’t quite ready.

Do tell your competitive side to chill for a while. There is plenty of time for being the fastest and strongest and MUTU will help you get there. #MUTUSoYouCan

Don’t lift or do certain exercises if you experience any of these symptoms:

❌ If you ever pee yourself (or worse, poo). Even a little leak is a massive warning sign!

❌ If you feel pain in your pelvic region or lower back during or after your workout.

❌ If you feel unstable in the core or like you’re ‘falling-out at the front’ when you perform any exercise.

❌ If during any move your body shakes or trembles.

❌ If there is bulging, straining, protrusion or doming anywhere on or from within your abdomen or pelvic floor when you work out.

Do know alternative exercises. Extreme core or high impact exercises might be a part of the WOD at your gym, most of these aren’t suitable for you if you have a weak or compromised core. Swap them out for some MUTU exercises instead. 

Don’t be afraid to let your coach know about your DR or Pelvic floor dysfunction.

Do remember your alignment. When setting up for a lift I take my time and run down a checklist which includes your proper alignment. MUTU can teach you more.

Don’t move on to high impact exercise until your body is ready to do so. Stick with the MUTU System, DR safe workouts and core exercises to ensure you have built a strong and stable foundation to help you to progress back to the movements, sport, and hobbies you love.

Our specialist MUTU Pro, Bill Bitz discusses ‘How to get back into weightlifting postpartum’. 

Grab a notepad and press play below ??

Our top take-away tips for moms who want to lift again:

  1. Progress slowly and build the core strength required to weight train properly and effectively after having babies.
  2. Be aware of the signs of diastasis recti and a weak pelvic floor. Both these issues can be worsened with certain high impact exercise and lifting.
  3. Keep listening to your body and back-up if you need to at any point. 

Start your 12-week program today SO YOU CAN lift better, stronger and more effectively after having your kids.


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