“I’m scared to go to the gym”: A Guide for Postpartum Athletes Returning to the Gym
“I’m scared to go to the gym!” We’ve all said it. We’ve all been there.
Returning to the gym after having a baby can feel overwhelming. Your body feels different, your schedule is chaotic, and you might be facing a wave of self-doubt. These fears are common, but they don’t have to hold you back. Here’s how to navigate some of the biggest concerns postpartum athletes experience as they step back into fitness.
Fear #1: “I Have No Clear Plan”
After pregnancy, your body has changed in ways that might make previous workout routines feel foreign or even ineffective. Without a clear plan, it’s easy to feel lost. Instead of diving back into high-intensity workouts, focus on:
Building a foundation: Start with breathwork, core engagement, and pelvic floor activation.
Seeking guidance: Consider working with a postpartum fitness coach or pelvic floor specialist to develop a customized plan.
Setting small goals: Instead of aiming to “get back” to where you were, focus on progressing safely and sustainably.
Fear #2: “I Don’t Recognize My Body”
One of the most challenging aspects of postpartum fitness is that your body feels unfamiliar. One day, you might feel strong; the next, exhausted and weak. The key is to work with your body, not against it. Here’s what you can do:
Acknowledge the changes: Your body just accomplished something incredible. It deserves patience and appreciation.
Adjust as needed: Some days, a walk or gentle mobility work will be the best option. Other days, you’ll feel ready to lift heavier or push harder.
Celebrate progress: Focus on strength, mobility, and endurance gains rather than aesthetics.
Fear #3: “The Stigma of Being a ‘Mom Athlete’”
There’s a common stereotype that postpartum athletes should only do light workouts, avoid impact exercises, or accept that things like leaking are just part of the process. This stigma can make returning to fitness feel discouraging.
You’re still an athlete: Whether you’re lifting, running, or doing yoga, you’re training. Parenthood doesn’t change that.
Leakage isn’t a badge of honor: Peeing during workouts isn’t something you just have to accept. Working with a pelvic floor specialist can help you regain control and strength.
Lift, jump, and push yourself—on your terms: You don’t have to settle for the bare minimum. Train in a way that supports both your recovery and your goals.
Fear #4: “Balancing My Needs vs. My Child’s”
Mom guilt is real. It’s easy to feel like any time spent on yourself is taking away from your baby. But prioritizing your health benefits both you and your child.
You deserve time for yourself: Exercise isn’t selfish—it’s an investment in your physical and mental well-being. Remember:
Flexibility is key: Your old workout schedule may not fit your new life, and that’s okay. Find windows of time that work for you.
Childcare is not neglect: Whether it’s utilizing gym childcare, swapping time with a partner, or hiring a sitter, taking an hour for yourself is completely valid.
Gaining self confidence in the gym
It’s natural to feel hesitant about returning to the gym postpartum, but you are capable, strong, and deserving of this time for yourself. Seek support, set realistic goals, and remember—this is your journey, on your terms. You’ve got this!
