Returning to Lifting or Running Postpartum: What Actually Matters

If you spend 5 minutes online looking at anything related to pregnancy and postpartum, you are more than likely going to notice everyone has an opinion and not one person agrees. So, let’s dive in and separate fact from fiction from a evidenced-based pelvic PT perspective. Maybe you’ve heard to rest and focus on mobility only for months or jump right back into your old routine. The truth is that it’s a bit more nuanced than that. Let’s discuss…

Most people can return to running or lifting postpartum. The question is not “can you,” it is “what does your body need so you can do it well?”

Let’s break it down and make it all make sense.

Your body changed, but it is not broken

Pregnancy asks a lot from your core and pelvic floor. So does birth. Even if you feel “fine,” that does not mean your body has fully recovered yet.

As baby developed, your body needed to adapt. The abdominal wall stretched, the ribs shifted, organs got shoved over, and the pelvic floor had a progressively increasing weight on it for months. If you had a tear during birth, that tissue needs time to heal and remodel. If you pushed for hours on end or delivered quickly, that affects the pelvic floor too. If you’ve had more than one kiddo, you know no two pregnancies are the same.

The most helpful thing you can do early postpartum is to pay attention to what your body tells you. Start seeing what feels good, what feels off, what causes pressure or pain, what wipes you out for the rest of the day. All of this is information that can guide your progression.

Strength training postpartum

Strength training is not dangerous. What matters is choosing the right intensity and the right strategy for the season you are in.

Here is what actually moves the needle:

1. Coordination before load

Your deep core and pelvic floor often need help reconnecting with the rest of the system. This does not mean doing tiny, gentle exercises forever. It also does not mean a million kegels. It just means we build the foundation first.

Think:

• Breath that supports movement

• Pelvic floor coordination

• Rib mobility

• Core control without upper ab gripping

• Movement that feels strong instead of braced

Once that foundation is in place, progressive strength work becomes your best friend.

2. Gradual loading

Your tissues respond well to progressive challenge. So, you do not need to avoid lifting, but you do need to find the dose that makes sense right now. Feeling heaviness, coning, or sharp pain is a sign the load is too high or the strategy is not matching the task. These are simply signals to adjust in some way.

3. A full-body approach

Strength training postpartum is not only about the core. Your hips, back, feet, and upper body all matter. The more we help the whole system work together, the more resilient and confident you become.

Running postpartum

Let’s say your goal is to get back to running. Great! Running is an impact sport. That doesn’t mean it’s unsafe, just that it requires a thoughtful progression and an individualized approach.

Here is what matters:

1. Impact tolerance

Impact is not harmful, but your tissues do need time to handle the forces again. Running puts up to 4x your body weight of force through your pelvic floor. Which means we need to train this Early postpartum, walking volume, single leg strength, and balance are usually the starting points.

2. Pelvic symptoms

Leaking, heaviness, or pressure are not “normal parts of returning to running.” They are signals that you’re training above your capacity and that the system needs a different strategy or more time to adapt. Working through this with a pelvic PT often makes the difference between feeling stuck and feeling capable.

3. Sleep, hydration, and fatigue

Postpartum running should be responsive to life. If sleep was poor or hormones are fluctuating, your load tolerance may shift that day. Hydration is an obvious one, but if your body isn’t hydrated, performance will be impacted.

This is not about getting your body back. This is about getting your body supported.

One of the biggest myths I hear is that postpartum exercise has to look gentle and delicate. In reality, postpartum rehab looks a lot like athletic training. We build capacity, strength, and confidence. We address scar mobility if needed. We help you understand your symptoms instead of guessing at them. We build a roadmap that makes sense for your goals.

You do not have to stop lifting. You do not have to avoid running. You simply need the right starting point and a progression that fits your body.

When should you see a pelvic floor physical therapist?

Reach out if:

• You feel heaviness, pressure, or leaking when you lift or run

• You notice coning with core work

• You feel disconnected from your core

• You are unsure where to start

• You want a plan instead of trial and error

• You want to return to strength training or running with confidence

A pelvic floor PT helps you understand what your body is doing and what it needs in order to move well. It won’t be long until you feel you have a clear direction and are building momentum.

Your body is capable of far more than you think

Postpartum is not a setback and it’s not an injury. It is a season that deserves support, patience, and good information. You are rebuilding and growing, and you are not fragile. With the right plan, you can return to the things you love, whether that is lifting heavy, training for a race, or simply moving through your day without symptoms.

If you want help figuring out your next steps, pelvic floor PT can help you understand exactly what your body is telling you and how to move forward with confidence.

Book a consultation and let’s chart your path back to lifting or running in a way that feels supportive and sustainable.