If you’ve ever laced up your shoes, gripped a barbell, or walked back into the gym after having a baby and thought, “I don’t feel like myself,” you’re not alone.
Whether you’re two months or a year postpartum, that disorienting feeling of “Where did my strength go?” is one of the most common—and emotionally charged—parts of the motherhood transition.
As both a researcher and a pelvic floor physical therapist, I hear these stories every day: the runner who feels like her legs forgot how to move, the lifter who can’t find her brace, the CrossFitter who’s both thrilled and terrified to be back under the bar.
This blog dives into what we actually know about returning to sport after pregnancy—what’s normal, what’s nonsense, and how to rebuild with confidence.
Pregnancy happens slowly. Postpartum happens fast.
During pregnancy, your muscles, joints, and connective tissues adapt for nearly ten months to support a growing baby. After birth, that entire system has to recalibrate—literally overnight.
It’s not weakness; it’s physiology.
If you feel clumsy sprinting or awkward squatting, it’s because your body is relearning where it is in space. The motor patterns that once felt automatic now require rebuilding. Like any athlete recovering from time off, your neuromuscular system just needs reps.
“Give yourself grace” gets said a lot—but grace doesn’t mean doing nothing.
Movement heals. Whether that’s stroller walks, breathing drills, or light barbell work, early gentle activity can improve circulation, mental health, and recovery.
In my clinic, I often start working with moms within the first few weeks postpartum. We begin with breathing, core coordination, and light resistance—long before the traditional six-week “clearance.” For many, that gradual movement helps them feel connected to their bodies again.
Grace means pacing your comeback, not stopping it.
I wish there were a magic timeline for every sport—there isn’t. What we do have is a framework:
| Sport | Common Return Window | Key Considerations |
|---|---|---|
| Walking & Rowing | 2–3 weeks+ | Monitor bleeding, energy, and pelvic symptoms. |
| Strength Training / CrossFit | 4–6 weeks+ | Begin with movement pattern refreshers: squat, hinge, press, pull. Add load only when form and pressure control feel solid. |
| Running | 4–12 weeks+ | Start with walk-run intervals. Progress based on tolerance, not time. Watch for heaviness, pain, or leakage. |
No two recoveries look the same. Birth type, tissue healing, sleep, nutrition, support systems—all of it matters.
As of 2025, there’s no high-quality evidence that returning to sport “too early” causes pelvic organ prolapse or long-term dysfunction.
The biggest predictors of postpartum pelvic floor issues?
Pre-existing pelvic floor dysfunction before pregnancy
Birth factors, like multiple vaginal deliveries or complicated labor
That means returning to running at six weeks didn’t “cause” anyone’s prolapse. It’s far more complex—and far more individualized.
Evidence-informed care is about listening to your body, not fear-based rules.
Want to reduce leakage, prolapse risk, and joint pain? Build muscle.
Resistance training improves pelvic floor coordination, bone density, and mental health. For my CrossFit and lifting moms, this might mean starting with light barbell movements at 3–4 weeks, focusing on control and breathing before intensity.
As your baby grows heavier, your need for functional strength does too.
The hardest part isn’t always physical—it’s identity.
When you’re used to seeing progress in reps and weights, postpartum can feel like starting from zero. It’s okay to grieve that temporary loss of performance. But remember: the same mindset that made you an athlete will get you through this season.
You’re not behind—you’re rebuilding.
There’s no universal timeline—only individualized recovery.
Early gentle movement supports healing and mental health.
Strength training is one of the best forms of pelvic floor care.
Running can start earlier than once believed—just monitor symptoms.
You didn’t lose your athleticism; you’re adapting to a new chapter of it.
Your postpartum body isn’t broken, fragile, or unfit for performance. It’s adapting—fast.
Trust the process, stay curious about your body, and remember: healing and strength aren’t opposites. They’re teammates. Here is the full podcast
Christina Prevett is a pelvic floor physiotherapist who has a passion for helping women with different life transitions, including postpartum care and menopause.
