Overview

Goal: Full Body Strength, Low Impact Cardio, Mobility
Timeline: From week 12 (vaginal birth) / From week 16 (C-section)
Weekly Split: 5 active days, 2 rest days

This is Part 3 of the three-part DAREBEE Postpartum Plan:

Phase 1 - Rest and Reconnect
Phase 2 - Core Reconnection and Light Strength
Phase 3 - Return to Full Training (you are here)

Start this plan only after completing Phase 2, with medical clearance, a clear diastasis check, and no leaking, pain, or pelvic pressure during exercise.

You are ready to train properly. Phase 3 is a structured training plan that rebuilds full-body strength, cardiovascular fitness, and mobility. It is still lower-impact than a standard training plan because relaxin may still be present (especially if breastfeeding) and because your pelvic floor continues to strengthen for up to 12 months postpartum. Continue pelvic floor work daily throughout Phase 3 - the full Pelvic Floor Workout three times a week, with basic squeezes on the remaining days, is a good maintenance rhythm.

Instructions

1. Use the database to find a workout that matches the type assigned for the day.
2. Set the difficulty level to 2, progressing to 3 when comfortable. Yoga and stretching stay at level 1.
3. Continue pelvic floor work daily - the full Pelvic Floor Workout three times a week, basic squeezes on the other days.
4. No running, jumping, heavy lifting, or sit-ups yet - see the full list below.
5. Stop any exercise that causes leaking, pain, pelvic pressure, or coning, and drop back to Phase 2 if symptoms return.

Stop immediately and contact your healthcare provider if you experience any of the following at any point:

✗ Increased vaginal bleeding or lochia that becomes heavier or changes colour
✗ Pain, burning, or pressure in the pelvic floor during or after exercise
✗ Leaking urine or stool during exercise
✗ A visible cone, dome, or bulge along the midline of your abdomen during any movement
✗ Pain at the C-section incision site
✗ Pelvic heaviness or a feeling of "falling out"
✗ Significant joint pain in hips, knees, or back
✗ Dizziness, chest pain, or shortness of breath

These are not signs to push through. They are signs to stop, rest, and get checked.

The Week In Detail

Monday - Full Body Strength

What To Do:

✓ Full Body Strength Workout - difficulty level 2, progressing to level 3 when comfortable
Why? Strength training is the most important exercise intervention for postpartum recovery. It rebuilds muscle mass, supports bone density (especially important if breastfeeding, which temporarily reduces bone density), boosts metabolism, and improves energy levels. The 2025 Canadian Postpartum Guidelines recommend a balanced mix of aerobic and resistance training from week 12 for comprehensive recovery.

Tuesday - Low Impact Cardio

What To Do:

✓ Low Impact Cardio Workout - difficulty level 2

Why? The 2025 Canadian Postpartum Guidelines recommend at least 120 minutes of moderate-to-vigorous physical activity per week spread over four or more days. Low impact cardio builds cardiovascular fitness, supports mental health, and helps with postpartum weight management - without the pelvic floor load of running or jumping.

Wednesday - Rest or gentle walking (20-30 minutes)

Thursday - Lower Body Strength

What To Do:

✓ Lower Body Strength Workout - difficulty level 2

Why? Lower body strength rebuilds the glutes, quads, and hamstrings that were under significant stress during pregnancy and birth. Strong lower body muscles also support pelvic floor function - the two are deeply connected. Avoid jump squats and jumping lunges; stay with controlled, low-impact lower body exercises.

Friday - Yoga or Stretching

What To Do:

✓ Yoga Routine or Stretching Routine - difficulty level 1

Why? Postural changes from pregnancy and nursing create chronic tightness in the chest, shoulders, and hip flexors. A dedicated flexibility session addresses this directly, reduces injury risk, and supports the mental health benefits that regular movement brings in the postpartum period.

Saturday - Upper Body Strength

What To Do:

✓ Upper Body Strength Workout - difficulty level 2

Why? Upper body strength is often neglected postpartum, but carrying, feeding, and lifting a growing baby creates significant demand on the arms, shoulders, and back. Building upper body strength reduces the chronic neck and shoulder tension that most new mothers experience, and supports posture recovery.

Sunday - Rest
Complete rest. You are training five days a week at this point and your body needs the recovery. Prioritise sleep over any optional movement on Sundays.

What to still avoid in Phase 3 (until you have been training comfortably for 4+ weeks and have pelvic floor clearance):

✗ Running, jumping, or high-impact exercise
✗ Heavy loading or maximal lifts
✗ Sit-ups or standard crunches
✗ Any exercise that still causes leaking, pressure, or coning

When can I run? Running is a high-impact activity that places significant load on the pelvic floor. Most pelvic health physiotherapists recommend waiting until at least 12 weeks postpartum for vaginal birth and 16 weeks for C-section, and only after confirming that the pelvic floor can handle impact - no leaking, no prolapse symptoms, no pain. If you want to return to running, we recommend seeing a pelvic floor physiotherapist for an individual assessment before doing so.

What Comes Next

Once you have been training comfortably in Phase 3 for a few months, with no symptoms and full clearance, you are ready to move on to any regular DAREBEE training plan. Choose one that matches your goals, start at a comfortable difficulty level, and keep the pelvic floor work in your routine - it will serve you for life.

A Note on Breastfeeding and Exercise

Exercise does not negatively affect breast milk supply or quality. If you are breastfeeding: stay well hydrated before, during, and after every session; eat enough - do not restrict calories, as this can reduce milk supply and energy; feed or express before exercise if breast fullness makes movement uncomfortable; wear a well-fitting, supportive bra. The relaxin hormone remains elevated while breastfeeding, so joint laxity and vulnerability to strain continues throughout this period.

A Note on Postpartum Mental Health

Exercise is one of the most effective evidence-based interventions for postpartum depression and anxiety. If you are struggling with your mood, motivation, or sense of self, moving your body - even a 10-minute walk - can make a meaningful difference. But please also talk to someone. Your doctor, your midwife, a trusted person in your life. You do not need to manage postpartum mental health alone, and exercise alone is not always enough. Both things can be true at the same time.

Important: Always consult your doctor, OB/GYN, or midwife before starting any phase of this plan. This plan is based on current evidence-based guidelines and is designed for women with uncomplicated vaginal or C-section births. It is a general guide only and is not a substitute for personalised medical advice. Your healthcare provider's guidance takes priority over anything written here at all times.