5 Most Common Questions New Moms Have About Getting Stronger After Baby (Answered!)

drkelsydemelo
Jul 21, 2025
4 min read

Keywords: postpartum fitness, getting stronger after baby, safe workouts for new moms, lose baby weight, postpartum workout routine

Becoming a mom changes everything—including how you feel in your own body. If you're a new mom looking to build a sustainable fitness routine, get stronger, and safely lose the baby weight, you're not alone. So many women ask the same questions as they begin their postpartum fitness journey.

Here are the top 5 questions new moms have about getting strong after baby, along with real, practical answers to help you feel empowered—not overwhelmed.

1. When is it safe to start working out again after having a baby?

Your body just did something incredible. It needs time to heal—whether you had a vaginal birth or a C-section. The general guideline from healthcare providers is to wait 6 weeks postpartum before resuming exercise, but it depends on your unique recovery.

PRO Tip: While you should ALWAYS get clearance from your doctor or midwife before starting any postpartum fitness routine - if you are less than 6 weeks postpartum OR you're further along postpartum and not sure where to start, start with a simple exercise called 360 breathing. You can learn how in my free Postpartum Core Guide!

2. How can I lose the baby weight without hurting my milk supply?

If you're breastfeeding, your body needs extra calories to produce milk. Rapid weight loss or extreme dieting can affect your supply and energy levels.

Focus on:

Protein - your body needs protein to rebuild your core after having a baby, in addition to providing protein to your baby via breastmilk! Aim for around 100g of protein per day (individual goals may differ based on body size, but 100g is a good place to start if your protein is low!!). Good sources of protein are: meat, poultry, greek yogurt, bone broth, tofu, seafood and jerky.
Fiber - fiber is needed in your body for adequate digestion. Having a solid digestive process is what makes sure that we are absorbing our nutrients, so this is essential to you and your baby as your body is producing milk. In addition - your pelvic floor is involved in digestion! Most women need about 25g of fiber per day, and fiber can be found in fruits and vegetables.
Hydration - water is essential for milk production AND to your body as you ramp up your exercise (even if the exercise doesn't feel too strenuous at the time!
Gradual fat loss - TRUTH BOMB 💣 if your goal is to maintain your milk supply, we DON'T WANT fat loss to happen fast postpartum. Keeping things extremely slow, sustainable and gradually picking up momentum is where we need to live to keep milk supply.

3. What are the best workouts to rebuild core and pelvic floor strength?

This is a biggie!! During pregnancy your core muscles get reaaalllyyy stretched out and after birth are likely weakened or even injured (think diastasis recti or prolapse). Traditional ab workouts like crunches and planks can actually make things worse.

Start with:

Pelvic tilts and glute bridges to activate the pelvic floor
Deep core engagement (transverse abdominis exercises)
Breathing techniques like diaphragmatic breathing / 360 breathing (covered in my free Postpartum Core Guide! )

Working with a postpartum fitness specialist (like me 🙋🏻‍♀️ - click here for more info about being a 1:1 client!) can make a huge difference.

4. How do I find time and energy to work out with a baby?

I get it—you're exhausted, touched-out, and your time is no longer your own. But you don’t need hour-long workouts to see results. In fact, if you're trying to rebuild after baby you SHOULDN'T be working out for hours on end - it's likely to be too intense and even an exercise as simple as walking can contribute to symptoms like back pain, headaches + leakage if your body isn't ready for it.

Try this:

Short 10–20 minute workouts during nap time and in the "nooks and crannies" of your day. I once had a client that did two "workouts" per day... while she was brushing her teeth!
Baby wearing workouts or stroller walks
Including your baby in your movement (play-based fitness counts!)
Accepting that something is always better than nothing - because this will be your new mantra until the remainder of your duration as a mother 😂

Pro Tip: If finding the time feels difficult and overwhelming - snag my free Hack Your Habits Guide! This will help you build a sustainable routine for even the most crazy bananas of days 🍌!

5. What realistic goals should I set for getting stronger after baby?

It took 9+ months to grow your baby—give yourself AT LEAST that much time to heal and rebuild strength. Especially if you're breastfeeding. Focus on progress, not perfection.

Remember, progress isn't just seen on the scale. All of the things listed below 👇🏼can all be examples of progress. towards your goals!

"I can carry the car seat without back pain"
"I can feel my core so much more during my workouts"
"I have so much more energy at the end of day"
"I did four core workouts this week"

Track wins like increased endurance, better sleep, stronger lifts, or simply showing up consistently 💪🏼.

Final Thoughts: You Deserve to Feel Strong Again—On Your Terms

Postpartum fitness isn't about "bouncing back." It's about reconnecting with your body, regaining strength, and building habits that support your health long-term so that you can not just survive but THRIVE in motherhood 👏🏼. Whether you're six weeks, six months or six years postpartum - it's never too late to start.