So You Want to Start Lifting Again Postpartum
In this blog post, we’re breaking down the latest episode of Black Iron Radio, where coaches Christin and Chloe team up with pelvic floor physical therapist and performance coach Whitney to talk all things postpartum lifting. From navigating the early recovery phase to returning to barbells with confidence, they share personal stories, practical tips, and expert insights to help you rebuild strength without rushing the process. Whether you’re six weeks postpartum or a year out and wondering where to start, this episode is packed with real talk and realistic strategies for lifting after baby.
BLACK IRON RADIO EP. 256: SO YOU WANT TO START LIFTING AGAIN POSTPARTUM
Feeling the itch to get back in the gym after having a baby? You’re not alone. And you're not crazy for wanting to lift again. But the return-to-strength postpartum journey takes more than a six-week clearance and sheer willpower.
Whitney (pelvic floor PT and performance coach) sits down with Christin and Chloe (two coaches and moms who’ve been through it themselves) to talk about what it actually looks like to start lifting again postpartum. They dive into the timelines, tissue healing, and mindset shifts that matter most when rebuilding strength after birth. Whether you had a C-section, a vaginal delivery, or both, this conversation is packed with insights on movement, motherhood, and meeting yourself where you're at. Mom strength is real. Let’s build it right.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Returning to strength training after having a baby can feel empowering, overwhelming, and confusing—all at once. In this episode of Black Iron Radio, Whitney (our resident pelvic floor physical therapist and performance coach) sat down with coaches Christin and Chloe—both mamas and pregnancy & postpartum experts—to talk about what it really looks like to lift again after birth.
Spoiler alert: it’s not just about waiting six weeks and hopping under a barbell again.
Six-Week Clearance ≠ Back to Beast Mode
One of the most common misconceptions postpartum athletes face is the idea that “cleared at six weeks” means “ready for anything.” Not quite. As Whitney explains, at six weeks your tissues are just starting to heal. Your core and pelvic floor have spent nine months under stretch and load, and whether you had a vaginal delivery or a C-section, there’s deep healing happening that takes time—often 12+ weeks.
Exercise is important in this chapter, but it needs to be strategic. We’re talking walking to the mailbox, breathing drills, bodyweight movements, and mobility—not jump squats and deadlifts.
Easing Back in (Without Losing Your Mind)
Christin shared how she jumped back into Olympic lifting too soon after her first baby and quickly realized she needed help. Chloe had a smoother path by working with a postpartum coach—but even then, the mental adjustment of scaling back her training was real. The key takeaway? Don’t wing it. Postpartum lifting isn’t about ego; it’s about rebuilding your foundation from the ground up.
A smart return starts with breathing, bodyweight strength, and core/pelvic floor awareness. From there, progression into unilateral work, slow loading, and eventually barbell training follows. At Black Iron, our postpartum programming is built around this structure—and includes mindset support, because this season is as mental as it is physical.
Strength Looks Different—And That’s Okay
Strength training postpartum isn’t about getting your “pre-baby body” back. It’s about building the strength to carry your baby, wrestle a toddler into a car seat, or get through the day on four hours of sleep. As Christin put it: “If I wasn’t strong, my kid would be in the middle of the street by now.” Real talk.
Exercise also plays a huge role in mental health, body autonomy, and identity. It’s a way for many moms to reclaim a piece of themselves—and model strength and self-care for their kids.
Mindset Shifts That Matter
Chloe and Christin stressed two big mindset traps to avoid:
Comparison—To others online, or to your pre-pregnancy self.
All-or-Nothing Thinking—Five minutes of squats with a baby in a carrier is a workout.
Instead, reframe postpartum training as a chance to refine movement patterns, build a stronger foundation, and embrace flexibility. One day might look like a 30-minute lift. Another might be three mini sessions scattered between nap times. Both count.
Tips for Training with a Baby
Involve your baby: Let them watch, mimic you, or join you in the carrier. Over time, they’ll adapt and grow up thinking burpees are normal.
Ask for help: Sometimes you need a solo session. It’s okay to say so.
Be patient: Some days will feel chaotic. The key is consistency, not perfection.
Favorite Postpartum Movements
Chloe’s pick? Turkish get-ups—surprisingly hard postpartum, but super functional for life with a baby. Christin leaned into breath work and cable-style resistance training to rebuild core stability. Whitney’s pro tip? Don’t skip mobility. Movements like thread-the-needle or foam roller extensions help combat the rounded-forward, nursing/posturing slump many new moms fall into.
Final Thoughts
Yes, you can return to lifting postpartum.
No, it shouldn’t be rushed.
Yes, strength postpartum is real—and powerful.
No, you don’t have to figure it out alone.
Working with a knowledgeable coach and a pelvic floor PT (hi!) will set you up for long-term success. Whether your goal is to return to CrossFit, feel good chasing your toddler, or simply reconnect with your body, our postpartum training programs at Black Iron are designed to meet you where you’re at.
Need support getting back under the barbell (safely)? Learn more about our postpartum coaching and training plans at Black Iron. And don’t forget to subscribe to Black Iron Radio so you don’t miss the next episode.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify