Strength training postpartum doesn’t have to feel overwhelming, confusing, or reserved for moms who “have more time.” In this episode, we’re breaking down exactly how to rebuild your strength safely, confidently, and realistically — even if you’re juggling a baby, a toddler, a job, or all the things. If you’ve ever wondered where to start with strength training after having a baby… this episode is your roadmap. I’m walking you through why strength training is one of the most powerful tools for postpartum recovery, how it supports your metabolism and hormones, and the right way to rebuild your foundation so you don’t end up making injuries or symptoms worse. We’ll talk about how to reconnect to your deep core and pelvic floor through breathwork, why bodyweight movements are your first step (yes, they count!), and how to progress your training without long workouts or complicated routines. Whether you’re newly postpartum or years into motherhood, this episode will help you build a strong foundation, feel more confident in your body, and understand what progress truly looks like — without pressure, perfectionism, or workouts you don’t have time for. If you want support rebuilding your core, pelvic floor, and full-body strength in a way that fits real mom life, my Strong, Nourished & Energized Mom Method walks you through the exact steps, strategies, and progressions we talk about in today’s episode. This is the perfect time to join. Your body is strong, capable, and ready to rebuild — and you don’t need perfect conditions to begin. You just need the right guidance. Episodes Mentioned: Core & Breathing: 20, 28, 33, 49 Pelvic Floor PT Interview: 60 Research Highlights: 60% of moms experience diastasis recti postpartum 1 in 3 experience pelvic floor dysfunction Up to 10% bone density loss occurs during pregnancy/lactation Strength training improves metabolism 24–72 hours post session Skoura, A., Billis, E., Papanikolaou, D. T., Xergia, S., Tsarbou, C., Tsekoura, M., Kortianou, E., & Maroulis, I. (2024). Diastasis Recti Abdominis Rehabilitation in the Postpartum Period: A Scoping Review of Current Clinical Practice. International urogynecology journal, 35(3), 491–520. https://doi.org/10.1007/s00192-024-05727-1  Woodroffe, L., Slayman, T., Paulson, A., Kruse, N., Mancuso, A., & Hall, M. (2025). Return to Running for Postpartum Elite and Subelite Athletes. Sports health, 17(3), 614–620. https://doi.org/10.1177/19417381241256973 Resources & Links:✨ Become an Insider and get the Weekly Newsletter! Get your FREE Balanced Plate Resource!✨ Follow Val on Instagram for nutrition tips, workouts, and more! https://www.instagram.com/wellnessbyval_/ ✨ Learn more about the Strong, Nourished & Energized Mom Method Group Coaching Program here ✨ Website: https://wellnessbyval.com/ ➡️ Loved this episode? Share it with another mom who needs this info and leave a review—it helps more moms find the podcast! 💬 Got a question for the show?! Leave me a voice message here: SpeakPipe voice note at https://www.speakpipe.com/newsletter for a chance to have your question featured and answered on an episode of the Strong & Nourished Momma Podcast.