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Losing Baby Weight with Strength Training

by | May 23, 2023 | Strength Training

Home » Losing Baby Weight with Strength Training
lose baby weight post partum

When most people think about strength training, they focus on building muscle. It may surprise you to learn that strength training is also a powerful way to lose weight. This is especially true for new moms who can find it hard to shed extra pounds and regain their previous figures.

Shape Plus can help moms lose baby weight through result-driven personal training programs that incorporate diet, aerobic exercise, and strength training. Let’s dive deeper into how a personalized program can help promote weight loss while building strength and muscle tone.

The Benefits of Strength Training for Postpartum Weight Loss

Postpartum is a trying time filled with joy and new challenges. For many new moms, one of the biggest challenges centers on shedding excess weight. A well-rounded exercise regimen can streamline the process, especially when it includes personalized strength training.

By focusing on exercises that build strength, you can increase your metabolism. This is ideal for new moms looking to shed excess weight and tone their bodies. By engaging in regular strength training exercises, muscles are challenged and broken down, requiring additional energy to rebuild and grow.

Known as muscle hypertrophy, this process leads to an increase in resting metabolic rate, which means the body burns more calories even when at rest. Strength training can also help improve overall body composition by replacing fat with lean muscle, contributing to a more toned and sculpted appearance.

For women recovering from pregnancy, strength training is particularly beneficial in restoring pre-pregnancy shape and fitness levels. The physical changes that occur during pregnancy can leave many women to lack confidence in their bodies. When tailored to meet postpartum needs, strength training can help restore muscle tone, tighten the core and improve posture, all of which contribute to regaining that pre-pregnancy figure.

It is essential, however, to approach postpartum strength training with caution, ensuring that exercises are appropriate for your current fitness level and any potential pregnancy-related complications.

This is where Shape Plus certified personal trainers can play a pivotal role. These experienced professionals are skilled at designing strength training programs specifically tailored to the unique needs of postpartum women. They understand the importance of gradually easing new mothers back into a regular exercise routine while taking into consideration factors such as diastasis recti, pelvic floor issues, and overall recovery from childbirth.

By working closely with a Shape Plus personal trainer, new mothers can receive the guidance and support they need to safely and effectively regain their pre-pregnancy shape through strength training, ultimately leading to a healthier, happier, and more confident version of themselves.

Safe and Effective Strength Training Exercise

Postpartum women benefit from strength training exercises that target core strength, pelvic floor muscles, and overall body toning. One effective exercise for core strength is the modified plank, which can be performed on the knees or using an inclined surface to reduce pressure on the lower back. This exercise engages the transverse abdominis, obliques, and rectus abdominis muscles, helping to restore core stability and function.

It’s also good to incorporate compound exercises like squats, lunges, and push-ups into a workout routine that promotes overall body toning, targeting multiple muscle groups simultaneously.

But it’s not just about choosing the right workouts to lose baby weight. It’s also about doing them the right way. Proper form and technique ensure safety and promote optimal results from strength training exercises, especially for postpartum women. 

It’s important to engage the correct muscles during each exercise, maintaining a neutral spine and avoiding excessive arching or rounding of the back. Paying close attention to alignment and body positioning will help prevent injury and ensure that the targeted muscles are being effectively engaged. You can also enhance the overall effectiveness of each exercise by maintaining controlled, steady movements and focusing on the breath through each and every repetition.

During the postpartum phase, it is important for women to listen to their bodies and progress at a pace that feels comfortable and safe. Strength training exercises should be adjusted to accommodate a new mom’s current fitness level and gradually increased in intensity as strength and endurance improve. Consulting with a knowledgeable personal trainer or fitness professional can provide valuable guidance in developing an appropriate postpartum strength training routine, ensuring that exercises are performed with the proper form and technique.

Tailored Training Programs for Postpartum Success

What is the best way to lose weight after a baby? The answer can be different for every new mom. That’s why it’s best to have a program that’s tailored to your unique needs.

Shape Plus personal trainers recognize the importance of a personalized approach when designing training programs for postpartum women. Understanding that each woman’s postpartum journey is unique, they consider each woman’s fitness level, personal goals, and any specific postpartum concerns. By integrating strength training with cardio and flexibility exercises, Shape Plus trainers create well-rounded fitness routines that help women regain their pre-pregnancy shape while promoting overall health and well-being

The expertise of Shape Plus trainers goes beyond just strength training; they are skilled in addressing postpartum concerns like diastasis recti, a condition where the abdominal muscles separate during pregnancy. To tackle this issue, Shape Plus trainers incorporate exercises that specifically target the deep core muscles, helping to repair and strengthen the abdominal wall. They also ensure that the training program avoids exercises that could exacerbate the condition, such as traditional crunches or intense twisting movements.

In addition to addressing specific postpartum concerns, Shape Plus trainers focus on designing fitness programs that contribute to long-term health and wellness. Incorporating various forms of cardiovascular exercises, such as brisk walking, swimming, or cycling, they help improve heart health and endurance, aiding in overall weight loss and fat loss.

Flexibility exercises, such as gentle stretching, are also integrated into the program to enhance joint mobility, prevent injuries and promote relaxation. This comprehensive approach to postpartum fitness ensures that women receive the support and guidance they need to safely and effectively regain their pre-pregnancy shape while fostering a healthier lifestyle.

Mindful Nutrition for Postpartum Weight Loss

Nutrition plays a big role in weight loss after pregnancy and overall well-being by providing the necessary nutrients for recovery and energy. A balanced diet aids in shedding excess weight while supporting the demands of motherhood, particularly for breastfeeding moms. Nourishing foods such as lean proteins, whole grains, fruits, vegetables, and healthy fats should form the foundation of a postpartum diet. These nutrient-dense foods supply essential vitamins, minerals, and macronutrients that promote healing, boost energy levels, and facilitate weight loss.

Portion control is another crucial aspect of postpartum nutrition. New mothers should focus on healthy eating with regular, balanced meals and incorporating healthy snacks throughout the day. This approach prevents overeating and ensures that the body receives a steady supply of nutrients for optimal functioning. Hydration is also vital, particularly for breastfeeding moms, because it helps maintain milk supply, supports digestion, regulates appetite, and aids in weight loss.

Shape Plus personal trainers take a holistic approach to supporting postpartum women, integrating nutrition advice with strength training programs to optimize results. They understand that a well-rounded fitness plan encompasses both exercise and proper nutrition, which both work synergistically to promote overall health and well-being.

Shape Plus trainers provide guidance on meal planning, portion control, and nutrient-dense food choices to complement the personalized strength training programs they design. This comprehensive approach ensures that postpartum women receive the necessary support to achieve their fitness and weight loss goals while fostering a healthy lifestyle that benefits both the mother and her baby.

Getting Back to You

Strength training offers numerous benefits for postpartum weight loss, helping new mothers regain their pre-pregnancy shape while building a strong and healthy body. By incorporating strength training exercises that target core strength, pelvic floor muscles, and overall body toning, postpartum women can effectively burn calories, boost metabolism, and enhance muscle tone. When combined with proper nutrition and a well-rounded fitness routine, strength training also contributes to overall well-being, increased energy levels, and improved confidence

Shape Plus is a trusted partner for new mothers who want to reclaim their strength and lose baby weight through personalized training programs tailored to each person’s postpartum journey. Our expert personal trainers create well-rounded fitness routines, integrating strength training with cardio and flexibility exercises, while providing valuable nutrition advice. Shape Plus trainers are skilled at addressing postpartum concerns like diastasis recti and ensuring the safety and effectiveness of each exercise.

Contact Shape Plus to embark on your postpartum fitness journey. Schedule a consultation and experience the transformative power of women’s strength training with Shape Plus personal trainers in Denver andDTC. Our expert trainers are dedicated to helping you achieve your weight loss and fitness goals while fostering a healthy and sustainable lifestyle.

Jess Hogue

Jess Hogue


Jess started Shape Plus in 2003 which is the same year he received his ACE trainer certification. His original gym has been at its Yuma Court location in Denver for almost as long. The whole philosophy behind his vision for Shape Plus has been simple: Focus on HELPING people. No matter what the goal of the client is, you can pretty much guarantee Jess will get them there.

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