Postpartum Return to Lifting (12-week)

Twelve-week postpartum return-to-lifting program. The goal is to rebuild a safe foundation — pelvic floor, core, breath, posture — before adding load, then progressively reintroduce strength work over three months.

**Phased structure:** • **Wks 1-4 — Foundation phase**: Bodyweight only. Bird Dog, Glute Bridge, light Goblet Squats, walking. Reconnect with breath, core, and pelvic floor. The point is *quality of contraction*, not load. • **Wks 5-8 — Light loading phase**: Add dumbbells. Goblet Squat, Trap Bar DL (very light), DB Press, Cable Row, Step-ups. Loads at 30-40% of pre-pregnancy weights. • **Wks 9-12 — Return to standard phase**: Approach pre-pregnancy training. Loads at 50-70% of old weights by Wk 12. Reintroduce barbell work if comfortable.

Three sessions per week throughout. Walking on off-days throughout.

**Pre-start checklist:** • Clear with your medical provider before starting. Wait at minimum 6 weeks postpartum (vaginal delivery) or 10-12 weeks (C-section). Some bodies need longer. • See a pelvic floor physical therapist if available — diastasis recti and pelvic floor dysfunction are common postpartum and benefit from individualized assessment. • **Check for diastasis recti** before loading: lie on back, feet flat, lift head, fingers between ribs and pubic bone along midline — gap of 2+ finger widths or coning during exertion means continue Phase 1 foundation work and consult a specialist before loading.

**Safety notes:** • If breastfeeding, hydrate aggressively. Train after feeding when comfortable. • Stop and contact your provider for bleeding, severe pain, urine/stool leakage, pelvic heaviness, or fever. • Forget your old weights for now. Strength returns; rushing the rebuild causes setbacks. • Sleep is brutal. Skip sessions without guilt when you need rest. • No impact (running, jumping) until at least Wk 9, and only if pelvic floor is fully recovered.