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The Barbell Mamas Podcast | Pregnancy, Postpartum, Pelvic HealthAuthor: Christina Prevett
The Barbell Mamas podcast aims to be the go-to resource for women trying to conceive, who are pregnant or postpartum that love moving their bodies. The times are changing and moms have athletic goals, want to exercise at high-intensity or lift heavy weights, and want to be able to continue with their exercise routines during pregnancy, after baby and with healthcare providers that support them along the way. In this podcast, we are going to bring you up-to-date health and fitness information about all topics in women's health with a special lens of exercise. With standalone episodes and special guests, we hope to help you feel prepared and supported in your motherhood or pelvic health journey. Language: en-us Genres: Fitness, Health & Fitness Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Early Postpartum Training Framework
Wednesday, 29 April, 2026
Waiting for a single “all clear” date after birth leaves a lot of active moms stuck between fear and frustration. We walk through the early postpartum exercise framework I use with clients, starting from the first couple of weeks and extending into the messy middle months when progress feels slow. If you’re trying to return to strength training, CrossFit-style workouts, cardio, or just basic movement with confidence, this gives you a practical path forward that respects healing and your identity as someone who loves to train. We talk about when you can begin postpartum rehabilitation, including gentle pelvic floor contractions, bracing, and core canister retraining, and why I push back on the idea that you must do nothing for six weeks. Then we get specific: bodyweight exercises like squats, step-ups, and lunges can often work early for both vaginal delivery and C-section recovery, with simple modifications if scar tissue or pulling shows up. We also cover “green light” options that can feel amazing mentally and physically, like low-impact cardio on a rower or bike and lighter seated upper body work, so you can train without constantly second-guessing every rep. The heart of the episode is learning your “clinical buoys,” the key signs that guide your return to impact exercise, running, jumping, and heavier lifting. We break down what matters most, including increased bleeding, clotting, pain, pelvic floor symptoms, and heaviness, and how these cues help you balance work and rest while you rebuild capacity. We also zoom out to the real-life factors that shape recovery, sleep, stress, feeding demands, tearing severity, and the comparison trap, especially during the tough five-to-nine-month window when you think you “should” feel back to normal. Subscribe for more evidence-informed pregnancy and postpartum fitness guidance, share this with a mum who is ready to move again, and leave a review if the framework helps. What part of postpartum training feels hardest for you right now?___________________________________________________________________________Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!
