Signs You Are Ready for Postpartum Training
Your doctor or midwife has cleared you for exercise. That is step one. Beyond that, here is what I hear from Kamloops moms when they book their first consultation:
- Everyday movements hurt. Lifting the baby, carrying the car seat, bending over the crib, getting in and out of the truck.
- Your core feels disconnected. You cannot engage your abs the way you used to, or you feel a gap down the middle of your stomach.
- You had diastasis recti during pregnancy and you are not sure if it has closed.
- You want to get back to exercise but you are worried about doing something that makes things worse.
- You were active before pregnancy and you miss it. You hiked, you lifted, you played rec sports. You want that back, but safely.
The concern I hear most often: “I do not want to do the wrong exercises and make my core separation worse.”
That is exactly why working with a trainer who understands postpartum recovery matters.
Why Postpartum Bodies Need Different Training
Pregnancy changes your body structurally. Abdominal separation, pelvic floor weakening, postural shifts from nine months of carrying weight in front of you, then months of nursing and holding a newborn. These are not things a generic workout program accounts for.
General fitness classes skip the foundational work postpartum bodies need. Before I write a single exercise, I assess core function, pelvic stability, and movement patterns. That assessment tells me exactly where to start.
Hormonal changes keep your joints loose for months after delivery. Relaxin does not leave your system the day you give birth. That means high-impact movements and heavy loading too soon increase your injury risk. Kamloops winters make it tempting to jump back into hard indoor training, but postpartum recovery requires progressive loading, not intensity.
I have trained postpartum clients from 8 weeks post-delivery through their first year and beyond. The timeline is different for everyone, and that is the point. A program that works for one mom at 3 months postpartum may not be right for another.
What Postpartum Training Includes
Core rehabilitation
Diaphragmatic breathing, pelvic floor activation, and progressive core loading. Not crunches. Not planks on day one. The exercises that actually rebuild the connection between your brain and your core.
Strength rebuilding.
Compound movements scaled to your current ability, focused on the movements you need most as a new parent. Lifting, carrying, pushing, pulling. Functional strength that makes your daily life easier.
Posture correction
Pregnancy and nursing change your posture. Upper back rounds from holding and feeding. Hips shift from carrying weight differently for months. I address these patterns before they become chronic issues. If you need more targeted work, I also offer posture correction training.
Diastasis recti management
Every session is one-on-one in my private facility. This is not a group class where the instructor cannot see whether you are engaging your pelvic floor correctly. I watch every rep and adjust in real time.
What to Expect at Your First Session
Free consultation
We talk about your pregnancy, delivery, any complications, what your doctor said, and what your goals are. This happens before you pay anything.
Movement assessment
I test core function, pelvic floor engagement, posture, and basic movement patterns. This tells me exactly where your body is right now.
Custom program design
Based on your assessment, I write your program. It starts with foundational core and stability work before we add any external load.
Progressive training
Sessions build week over week. We track progress through movement quality, strength gains, and how you feel picking up your kid, getting through the day, and sleeping at night.
Flexible scheduling
I get it. Nap schedules change. Feeding times shift. I offer sessions from 5am through 8pm, seven days a week, and we work around your life. I have had moms bring their baby to sessions. My private gym makes that possible.
Why Kamloops Moms Choose JR Training Systems
since founding in 2015, working with clients of all ages and abilities
across 150+ reviews from Kamloops clients
NSCA CPPS certified
(Certified Personal Performance Specialist) with Precision Nutrition Level 1 and FST Level 2 credentials
Kamloops’ only
Private gym
where every session is one-on-one with me
Corporate
Wellness provider
for RBC, Manning Elliott LLP, and the Kamloops Chamber of Commerce
Former competitive
Lacrosse athlete
with 20 years of playing experience at the Jr. A, NCAA, and Sr. A levels
Frequently Asked Questions
Most doctors clear for exercise at 6-8 weeks postpartum for vaginal delivery and 8-12 weeks for C-section. Always get medical clearance first. Regardless of timeline, I start every client with a movement assessment before we do anything else.
The 5-5-5 rule suggests 5 days in bed, 5 days on the bed, and 5 days near the bed in the first weeks after birth. It is a rest and recovery guideline, not an exercise protocol. Training comes after this initial recovery period and your doctor's clearance.
Yes, with proper progression. I start with bodyweight and core activation, then gradually add load based on your recovery. The key is rebuilding the foundation, your core and pelvic floor, before adding external resistance.
No. Research shows moderate exercise does not reduce milk supply or change milk quality. I recommend hydrating well and eating enough to support both training and nursing.
Programs vary by format. Private training is one-on-one at my facility. Hybrid training splits gym and home sessions. Fully remote programs are available at a lower price point. Book a free consultation and I will recommend the best fit for your goals and budget.
Ready to Rebuild Your Strength After Baby?