Biggest Mistakes You Make When Returning to Exercise Postpartum
Six weeks postpartum and finally cleared to work out—yes! I get it—you want to feel strong, move your body, and maybe even regain a sense of yourself after pregnancy. But before you jump right back into your pre-baby fitness routine, let's talk about some of the biggest mistakes you can make when returning to exercise postpartum.
1. Thinking You Have to Wait Until Six Weeks to Start Anything
A common misconception is that you have to completely rest for six weeks before doing any kind of movement. While you absolutely should prioritize rest, recovery, and bonding with your baby, that doesn’t mean you have to do nothing.
Before your six-week check-up, you can gently start reconnecting with your body in small ways—things like breathwork, pelvic floor contractions, and core stability exercises (check-out my Postpartum and Core Breathing Workout on my Youtube!) . These aren’t intense workouts; they’re simple movements you can do while lying in bed or feeding your baby. The goal is gentle activation and awareness of the body that just did something incredible: growing and delivering your baby!
2. Jumping Right Back Into Pre-Baby Workouts
Once you get cleared, it’s tempting to dive straight into the workouts you were doing before pregnancy. Trust me, I’ve been there! You want to sweat, feel strong, and get back to what feels familiar. But here’s the reality: your body has changed—your core, your posture, even how you hold yourself. That’s completely normal!
Instead of rushing back into high-intensity workouts, focus on rebuilding strength in a way that supports this new version of you. Postpartum brings new movement patterns—you’re rocking, feeding, carrying your baby, and spending a lot of time in a forward-leaning posture. Strength training can be a game-changer in helping you balance these changes, prevent aches and pains, and feel good in your body again.
Here are Early Postpartum Movements That You Can Do Anywhere!
3. Not Fueling Your Body Enough
If you’re breastfeeding, this is especially important! Once you start exercising again, your body needs fuel to recover, produce milk, and keep up with the demands of postpartum life. It’s easy to get caught up in wanting to lose the baby weight, but now is not the time to focus on the scale.
Instead, prioritize feeling strong, nourishing your body (and your baby), and keeping your energy levels up. You’re not just “getting your body back”—you’re getting to know it in a whole new way. And if you ask me, that’s pretty amazing.
Check out exclusive postpartum recipes only on Betina Gozo TV—nourishing meals designed to support healing, energy, and milk supply.
As a mom of three, I’ve been through this journey multiple times, and what’s truly made a difference is giving myself grace, honoring the body God has given me, and soaking in those precious newborn snuggles. Postpartum is a season of change, and the key is to be patient, start small, and trust that you’re already strong—now it’s just about letting your body catch up. 💛
If you're looking for guidance and support, join Betina Gozo TV for exclusive postpartum exercises, nourishing recipes, and a supportive community that’s here for you every step of the way. Let’s rebuild, recover, and thrive together—only on BGTV!