The 2026 Guide to Returning to Exercise Postpartum
Returning to Exercise After Having a Baby
It has always been known that women are to wait 6 weeks before commencing or returning to any exercise. Whether it be from their GP, their midwife, or well-meaning friends and family. But it is not the full picture - and for a lot of mums, following it to the letter is actually holding them back.
As an Exercise Physiologist who works with postpartum women every day in both Panania and Caringbah, I want to change the way you think about returning to movement after birth. Not with a new set of rules to follow, but with a better understanding of what your body actually needs and when.
What I think about Returning to Exercise After Birth
While it was well intentioned, we now know that the experience is far more complex, and far more individualised, than this blanket recommendation. As an Exercise Physiologist, it has allowed me to help dozens of mums shift away from this outdated advice and present them with the opportunity to provide supported, structured, evidence-based pathways back into movement, strength, and performance.
There is no universal timeline for recovery. Healing and readiness depends on a range of factors including delivery type, physical conditions, pregnancy experience and overall load tolerance. But evidence shows that appropriately prescribed exercise in the early postpartum period is both completely safe and extremely beneficial. It has shown to reduce the severity of urinary incontinence, aid healing, and improve physical function. This shift is clear - we are moving away from time-based clearance to capacity-based progression.
How an Exercise Physiologist builds Assessment Criteria
How I have come to assess postpartum care is not focussing on that 6 week clearance, its about asking the right questions about your pregnancy, delivery, postpartum experience, and mental load to help answer the overarching question “does your body have the capacity to tolerate an increased level of load?” The answer is almost always “yes you can..to some degree”. By using a standardised questionnaire alongside supplemental clinical understanding we can categorise the following:
pelvic floor function:
the pelvic floor does not work in isolation and its not just about your deep core muscles. Its a system that alongside your core works in conjunction with your diaphragm, lower limb muscles and even some lower to mid-back muscles that all play a vital role in pressure management. It contributes to urinary leakage, that sensation of heaviness and dragging, and in some cases can show the first signs of pain. Understanding symptoms that arise within these areas prove valuable insight to how well this system can function under load.
musculoskeletal strength:
postpartum can expose weaknesses in postural strength and movement quality that were not previously known as these demands are very unique to caring for a newborn while your body is actively recovering. Understanding the need for not only pregnancy and delivery rehabilitation but also upper body prehabilitation and lumbopelvic stability is pertinent to the modern day postpartum return to exercise experience.
psychological readiness:
this is probably the most underrated part of determining capacity, as it is critical to ease any fear-based preconceived notions and provide educational-based support strategies. Its also important to provide a safe space for mums to discuss what is a priority to them as they experience this pivotal change in identity. Addressing these factors are essential for long-term adherence and a positive incline in confidence.
My Framework for Return to Exercise
Phase One: Early Recovery
The main goal here is to begin to regain confidence without inducing an overwhelming sense of fatigue - make you start to feel ‘put together’
breathing exercises
pelvic floor coordination
movement that feeds the soul and not the mum-guilt
Phase Two: Reloading
The main goal during reloading is to reduce muscular fatigue and pain from carrying bub while gradually challenging your core and pelvic floor
increasing mind muscle connection and coordination
inclusion of isolated upper body strength
progressing the inclusion of lower body isolated work with pelvic floor function
Phase Three: Progress
the main goal here is to challenge you under resistance while maintaining the strong foundation of phase one and two
increasing resistance, load, and time under tension
advancing core and pelvic floor function
inclusion of compound movements
Phase Four: Impact and Performance (if applicable)
the main goal here is for women who have a history of high impact exercise and/or running
inclusion of running, jumping, or sport-specific movements
increasing cardiorespiratory inclusion
My Key Takeaways as a Female EP
Talk to your OBGYN or Midwife - the more questions the better
Recovery should be guided by individual symptoms and physical capacity - do not compare or take advice based on other peoples experience
Early, and appropriate movement is almost always beneficial
Strength and load tolerance are critical for long-term outcomes
Returning to running and sport is not impossible and shouldn’t be avoided
How to Return to Exercise Postpartum
Postpartum exercise is no longer about strictly waiting for clearance or following generic timelines.
It’s about understanding the demands placed on the body, rebuilding capacity, and supporting women through a structured and individualised return to movement.
With the right guidance, women don’t just recover - they can return stronger.
If you live in the Panania area and surrounds or out near Purebred Caringbah then my semi-private group classes and 1:1 services are something you should definitely be considering - free consultation for every client.
Want to Learn More About How Mums of Panania and The Shire are Return to Exercise? Watch Here
3 things I wish every new mum knew about postpartum
I’m an Exercise Physiologist who works with postpartum mums and I have never prescribed kegels
What I would tell you if you asked me about training during your pregnancy