Just how badly could you possibly feel about your postpartum body if you could pick up heavy things with ease?
There just may be a cure for postpartum body image blues.
How likely is it that a woman could feel despondent, depressed and especially “disgusted” with her body after having a baby if she’s also capable of picking up heavy barbells?
Now I don’t mean immediately after giving birth. I mean months after.
I’m going to propose that women, who are distraught over their postpartum body’s appearance, take up strength training.
AND – if they’ve already been training with weights, I recommend they take this up several notches.
Because if they’ve been working with weights — and STILL suffer from poor body image because their body looks different after having a baby — then they’re probably not lifting into a range that would be kickass and empowering.
Seriously. How could a woman feel awful about her body if she could deadlift 225 pounds or bench press 145 pounds?
Mourning Your Pre-Pregnancy Body
Stop this already. Start picking up barbells and dumbbells – to get as strong as you can be.
The postpartum period can be an emotionally taxing time for many women.
The changes that occur in a woman’s body, while necessary for the creation of life, can often lead to feelings of distress, frustration and a loss of confidence.
The perceived societal pressure to “bounce back” to one’s pre-pregnancy body can make some women feel awful and not even want their pictures taken with their baby.
The Impact of Postpartum Physical Changes
Hormonal fluctuations, weight gain, changes in body shape, and weakened core and pelvic muscles are common after a pregnancy.
According to a study published in the American Journal of Obstetrics and Gynecology, approximately 50% of women report dissatisfaction with their postpartum bodies (Daley, 2008).
A study in PLOS ONE found that the risk of postpartum depression increased among women who were dissatisfied with their bodies and struggled to regain pre-pregnancy physical form (Sunderland et al., 2014).
Additionally, weakened abdominal muscles and pelvic floor issues are common complaints, leading to a decrease in functional mobility and overall strength.
Many women experience discomfort or even pain in their lower backs, hips or pelvis due to these issues, which can impede their physical recovery and self-esteem.
Mental and Emotional Benefits of Weight Workouts
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According to a study in The Journal of Strength and Conditioning Research, strength training increases the release of endorphins, which are natural mood lifters (Kern et al., 2019).
But the benefits go way beyond endorphins. There’s just something SO empowering about having a heavy barbell in one’s hands!
It’s understandable if a woman wants to lose the excess body fat she had gained from pregnancy or in the months following the birth (yes, this often happens).
It’s understandable if she wants to get rid of flab that she sees that she swore wasn’t there prior to the pregnancy.
But she needs to remind herself that when she’s in the gym, the focus and primary goal should be on getting kickass strong.
Because if you get impressively strong, then doggone it, the flab will be kicked to the curb. That’s because flab is untrained muscle!
The addition of lean muscle not only will firm and tone up a woman’s body, but it will fire up her resting metabolism – which of course, means loss of excess fat.
The act of lifting weights can help women redefine their bodies as their bodies morph into a firmer, tighter and stronger version — focusing on what they can achieve, rather than what they have “lost” from the pregnancy.
You Can Do It
Join a gym and start lifting. Just do it. But there are very important guidelines to follow.
• Many gyms offer a free training session with a new membership.
• This training session should focus on proper form and technique if you’re a beginner.
• Request that your instructor teach you about “the best compound strength training exercises.” They’ll know what this means.
• If your new membership doesn’t come with a free training session, then you can still ask for assistance from personal trainers.
• I’m a former personal trainer and when members asked me to show them something, I obliged, even though I knew they weren’t looking to purchase a training package. Don’t assume personal trainers won’t help you unless you’re a paying client.
• Make your No. 1 goal to increase overall body strength, to get effing strong!
Best Exercises to Increase Overall Body Strength
- Deadlift
- Squat
- Dumbbell Squat to Overhead Press
- Tire Flip
- Pushup-Dumbbell Row
- Sled Work
Imagine being so strong that you don’t need a man to carry something for you.
Would it be even remotely possible that your body imperfections would still plague you?
One last note: There are variables that determine how quickly a woman, who’s new to weight workouts, will get strong.
Some of these variables are beyond your control, such as limb/body proportions, ratio of fast twitch muscle fiber to slow twitch, and how close to a joint that a tendon begins inserting into a bone. Think of the body as a lever system.
However, there are variables within your control, such as proper form and breathing, commitment, avoiding overtraining, and working out smartly.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages and abilities for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health.
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