Getting Back Into Fitness After Baby: A Realistic Late Postpartum Journey + Practical Tips
Struggling to get back into fitness after having a baby? You’re not alone! In this late postpartum fitness journey, I share why I waited, what finally motivated me, and practical tips for easing back into movement—without guilt or pressure. Start your fitness comeback today!
Outline:
Introduction
Why I Took Time Before Exercising Again
What Finally Motivated Me To Start Again
The Unexpected Benefits of Getting Active Again
Practical Tips for Easing Back Into Fitness
Final Thoughts: It’s Never Too Late
(4 or so min read)
Introduction
Let’s be real—postpartum fitness is hard. Not just physically, but mentally and emotionally, too. Every mom’s journey looks different, and for many of us, getting back into movement doesn’t happen as quickly as we expect (or as Instagram makes it seem).
I thought I’d be one of those moms who jumped back into workouts a few months postpartum. After all, I was active before pregnancy, and I wanted to feel strong again. But life with a baby? It’s a whole different reality. Between sleepless nights, a body that still didn’t feel like my own, and the sheer exhaustion of keeping a tiny human alive while working full-time from home, working out felt like just one more thing on my never-ending to-do list. And it always felt like something that I just couldn’t prioritize. Any chance I got, I thought I should try to rest.
So, I waited. Longer than I expected. And honestly? I’m glad I did. Because when I finally did start working out again, I wasn’t chasing my “pre-baby body” or trying to bounce back—I was moving because I wanted to feel good, strong, and more like me again.
If you’re feeling behind, if you’re wondering if it’s too late to start, I’m here to tell you: it’s never too late. Here’s why I took my time—and why that was exactly what I needed.
Why I Took My Time Before Exercising Again
I used to think I’d be back to workouts within a few months postpartum. Spoiler: that did not happen. And honestly? I don’t regret it. Here’s why:
1. My Body Needed More Time to Heal
Pregnancy and birth (whether vaginal or C-section) are no joke. And for me? Pregnancy absolutely sucked. I had intense morning sickness—more like all-the-time sickness—up until the last few months. Exercise only made it worse until I was well into my third trimester. So, I adjusted. My pregnancy workouts looked like leisurely walks, gentle yoga, and the occasional spin class. And that was enough.
My birth experience, on the other hand, was fantastic. Labor was intense, but I got through it without injury or trauma, and my little bubba arrived perfectly healthy. And yet, even though my body looked pretty much the same just weeks later, it had completely transformed from the inside out.
In the months—and, let’s be honest, the year—that followed, my body kept changing. But my focus wasn’t on my body’s transformation; it was on my child’s. I poured all my energy into keeping up with the rapid growth and constant demands of a little human. Taking care of my own physical health? That wasn’t exactly at the top of my priority list.
Once the fourth trimester ended and I returned to work full-time, I kept up some of my pregnancy habits—occasional yoga, walks, and a spin class here and there—but I never built a real routine. Between lingering back pain, sleepless nights, and sheer exhaustion, I knew deep down that I wasn’t ready to jump into intense workouts. Instead of forcing it, I let myself rest. And honestly? That rest was just as important as movement.
2. I Was Running on Empty
The newborn phase is beautiful—but it’s also exhausting. Actually, every phase of the first two (or more) years is beautiful and exhausting. There’s this expectation that after the newborn fog lifts, you suddenly have the time and energy to focus on yourself again. But for me? That didn’t happen.
When you’re barely sleeping and constantly holding, feeding, or soothing a baby—or, later, chasing a toddler—the thought of squeezing in a workout feels laughable. And with my lack of good sleep, I didn’t want to push my body or stress my nervous system when I knew I wouldn’t get the recovery I needed. Some days, even a 10-minute stretch felt like too much.
Instead of forcing myself into a routine that felt impossible, I focused on surviving. And that was okay.
3. Fitness Felt Overwhelming, Not Empowering
I wanted to work out. I really did. But every time I thought about it, I felt pressure—pressure to “get my body back,” to fit into pre-pregnancy clothes, to be the kind of mom who magically “bounces back.” That pressure sucked all the joy out of it.
So, I made a choice: I wasn’t going to exercise out of guilt—I was going to do it when it felt right for me.
And when I finally did start again? It wasn’t about weight loss or aesthetics. It was about feeling good in my body, regaining energy, and building strength for all the physical demands of motherhood—like constantly picking up a growing baby, hauling a stroller in and out of the car, and somehow surviving on minimal sleep.
If you’re in a similar boat, know this: there’s no deadline. Your timeline is the right one. And whenever you do start moving again, you get to do it on your own terms.
What Finally Motivated Me to Start Again
For a long time, I avoided structured exercise, convincing myself I was too busy, too tired, or just not ready yet. And for a while, that was true. But little by little, the reasons to start moving again started piling up—until I couldn’t ignore them anymore.
1. I Felt Stiff, Sluggish, and Disconnected from My Body
There’s a difference between being tired and feeling like your body is betraying you. I was dealing with constant stiffness, low energy, and a general sense of blah. Then, I threw my back out—for the third time since having my child. That was my wake-up call. My body didn’t just need rest anymore—it needed movement.
Growing up, my identity was wrapped around being an athlete. I wasn’t the artsy kid or the bookworm—I was the one who played soccer. And not just soccer—I played basketball, volleyball, baseball, ran track, and eventually honed in on soccer around age 12. So this workout block I was experiencing felt personal. It wasn’t just about fitness; it was tangled up in the identity crisis I was already facing as a new mom.
2. I Wanted More Energy to Keep Up with My Baby
Toddlers don’t slow down. Ever. Not even when they’re sick! I found myself winded after carrying my little one up the stairs, struggling to keep up at the park, and realizing that the energy I thought would eventually come back… wasn’t. I didn’t want to feel drained all the time—I wanted to keep up and actually enjoy these moments.
And listen, I’m a competitive person. And I’ll be damned if my little booger-head is going to beat me in a foot race when he’s less than half my size.
3. I Needed an Outlet for Stress and Mental Health
Motherhood is a lot. The constant noise, the never-ending to-do lists, the feeling of always being “on”—it’s exhausting in ways I never expected. I knew movement could help my stress levels and mental health, but for the longest time, I put it on the back burner. When I finally started again, I realized how much I needed it. Moving my body wasn’t just about fitness—it was about reconnecting with me.
4. I Shifted My Focus to Strength, Energy, and Self-Care
I’ll be honest—at first, a big part of me wanted to start working out again because I didn’t like what I saw in the mirror. I was 20 pounds heavier than when I was nine months pregnant, and I was mortified. I didn’t recognize myself. And for a while, that felt like a shallow reason.
But I’ve come to realize: it’s okay to want to feel good in your skin again and actually like what you see in the mirror.
What mattered was shifting my why—instead of punishing my body, I started focusing on building strength, gaining energy, and showing up for myself. Instead of focusing on losing something (weight, love handles, fupa—LOL) , I started focusing on gaining something (strength, mobility, confidence).
This comeback wasn’t about bouncing back. It wasn’t about losing weight. It was personal. It was me versus me. And once I let go of obsessing over the numbers—my weight, my pant size, how much I was lifting—I was able to prioritize movement that actually made me feel strong and healthy.
And honestly? That changed everything.
The Unexpected Benefits of Getting Active Again
I expected exercise to help me feel stronger—but I didn’t realize just how much it would impact my everyday life as a mom. It wasn’t just about fitness; it was about functionality and mental well-being.
More energy (even with terrible sleep). I thought working out would make me more tired, but somehow, it did the opposite. Movement gave me a much-needed energy boost that coffee alone just couldn’t.
Mental clarity and less anxiety. I didn’t realize how much stress I was holding in my body until I started moving again. Exercise became my reset button.
A newfound appreciation for my body. Instead of focusing on how my body looked, I started celebrating what it could do. Carrying my growing baby, loading a stroller in and out of the car, surviving on minimal sleep—it all started feeling easier.
Functional strength for daily mom life. Picking up a squirmy toddler 500 times a day? That’s a workout in itself. Strengthening my body helped me handle all those repetitive movements without constant aches and pains.
Practical Tips for Easing Back Into Fitness
Getting back into movement postpartum doesn’t have to be overwhelming. In fact, the key is to start small and build momentum.
Start with just 10 minutes. If an hour-long workout feels impossible, don’t stress—because it is. A quick stretch, a short walk, or a few bodyweight exercises count. The point is to just start doing it. For you.
Focus on core and pelvic floor recovery first. Even if you feel fine, your core and pelvic floor have been through a lot. Strengthening these areas can help prevent issues like back pain, leaking, or diastasis recti. I still incorporate a few core and pelvic floor exercises into my workouts almost two years post-birth.
Choose workouts that fit into mom life. Stroller walks, home workouts during naptime, or 15-minute strength sessions—whatever makes movement doable and enjoyable for you.
Ditch the all-or-nothing mindset. Some days, you’ll have energy for a solid workout. Other days, a few stretches will be all you can manage. Both are progress as long as you keep showing up for yourself.
Find movement you actually enjoy. Exercise shouldn’t feel like punishment. Whether it’s yoga, lifting weights, or dancing around the kitchen, movement should feel good.
Be patient with yourself. Postpartum fitness isn’t about rushing results—it’s about rebuilding strength, energy, and confidence at your own pace.
Final Thoughts: It’s Never Too Late to Start
If you’ve been feeling like you “should” have started working out months ago, let me remind you: there is no deadline. Wherever you’re at, you’re right on time. Whether you’re six months, a year, or years postpartum, movement will always benefit you.
The goal isn’t perfection—it’s progress. It’s about moving your body in ways that make you feel strong, energized, and more like yourself again.
If you’re struggling to start, you’re not alone. Just take that first step, and trust that you’ll build from there.
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