Your baby's three months old, you're finally cleared for exercise, but you’re unsure where to start. Sound familiar? Postpartum muscle loss is your body's response to physiological changes during pregnancy and birth. Muscle weakness increases progressively from early pregnancy through the postpartum period, with recovery taking far longer than most new mums expect.
Here's what's actually happening in your body, and how to regain muscle after childbirth without pushing too hard, too soon.
Key Takeaways
- Postpartum muscle loss happens due to hormonal shifts, reduced activity, tissue stretching, and the body prioritising the baby's growth over muscle maintenance.
- Safe rebuilding starts with pelvic floor work and gentle movement (walking, modified strength exercises) from around 6 weeks postpartum.
- Protein needs jump significantly during breastfeeding to support muscle recovery.
- When rebuilding strength, watch for warning signs that you’re overexerting yourself, such as pelvic pressure, persistent bleeding, or severe fatigue.
- Full recovery typically takes a minimum of 4 to 6 months.
Why Postpartum Muscle Loss Happens
Your muscles didn't just "go soft" during pregnancy — they are adapting to carry and give birth to a baby. Endurance muscles actually become smaller in diameter during pregnancy and postpartum, whilst tendon stiffness decreases. Elevated hormones like relaxin and oestrogen loosen connective tissues in preparation for birth, which impacts muscle stability. Meanwhile, your body pulls calcium from bones and amino acids from muscles to support your baby's growth.
Add months of altered movement patterns, disrupted sleep, and the physical strain of caring for a newborn, and postpartum muscle loss becomes almost inevitable. Studies show that core muscle strength and control are affected during the first 26 weeks postpartum – that's six months.
Regaining Muscle After Childbirth: The Safe Timeline
Start with what matters most: your pelvic floor. These muscles support your bladder, bowel, and uterus, and they've been under immense pressure. Begin pelvic floor exercises (Kegels) within the first few days after birth, regardless of delivery type.
From 6 weeks postpartum (or when cleared by your GP), you can gradually add:
- Daily walking (20-30 minutes at a conversational pace)
- Pelvic tilts and bridges
- Modified planks (on knees, holding 10-20 seconds)
- Bodyweight squats and gentle resistance work
However, keep in mind that tissues stretched during pregnancy take a minimum of 16 weeks to strengthen and heal, with many women needing up to six months for complete recovery. Avoid high-impact activities like running or jumping until you've rebuilt adequate pelvic floor and core strength, which is typically 3-6 months postpartum for most women.
Protein: The Missing Piece in Muscle Recovery
While most postpartum advice focuses on exercise, nutrition deserves equal attention. Research found that protein requirements for exclusively breastfeeding women sit around 1.7-1.9 grams per kilogram of body weight, significantly higher than the standard recommendations of 1.05 g/kg/day.
Why? You're not just maintaining your own muscle mass; you're also providing nutrition through breast milk whilst your body repairs uterine tissue, pelvic floor muscles, and any tearing or surgical incisions.
If meeting these needs through whole foods feels overwhelming, clean protein sources can help bridge the gap. Look for natural protein powder without additives or artificial sweeteners, such as BearWell’s grass-fed whey protein in Australia.
Signs You're Overdoing It
Regaining muscle after childbirth isn't about pushing through. Stop and check in with your GP if you notice:
- Pelvic pressure or heaviness
- Ongoing or increased bleeding
- Pain during or after exercise
- Urinary leakage beyond the first few weeks
- Severe fatigue that worsens with activity
- Abdominal bulging or coning when doing core work
Your body's still healing, so a gentle, consistent effort beats intensity every time.
The Real Timeline
Only 20% of women return to their pre-pregnancy weight within the first three months postpartum. If you're not "bouncing back" in weeks, it isn’t a sign of failure.
Focus on functional strength that supports your daily life: carrying your baby, getting up from the floor, or lifting the pram into the car. These movements matter more than fitting back into old jeans.
Start where you are, and walk before you jog. Prioritise healthy nutrition and rest alongside movement. Your body grew and birthed a human – rebuilding strength is simply the next chapter in that incredible story.
