Starting Exercise Postpartum or After a Break: A Beginner’s Guide to Moving with Confidence
What Does a Beginner to Exercise Really Look Like?
When people hear the word beginner, they often picture someone starting from zero — but that’s rarely the reality.
The truth is, being a beginner simply means you’re in the early stages of building consistency and learning how to move well. It’s not about fitness level, body type, or ability — it’s about where you are in your journey right now
How We Define a Beginner
A beginner is someone who:
Exercises about 1–3 times per week
Has been consistent for less than 3 months
This stage is all about creating habits, learning movement patterns, and allowing your body to adapt gradually.
The True Focus of Beginner Exercise
At this stage, the goal isn’t intensity — it’s building a strong foundation that supports long-term strength and resilience.
A well-designed beginner program focuses on:
Increasing Overall Movement
Moving more throughout the week helps build endurance, support energy levels, and establish a routine that feels sustainable.
Building a Solid Base
Before worrying about heavier weights or complex workouts, beginners benefit most from mastering foundational movement patterns.
Starting with Bodyweight
Bodyweight exercises help you learn control, alignment, and coordination. Once movement quality is established, light resistance like dumbbells or bands can be introduced gradually.
Prioritizing Quality Over Quantity
How you move matters more than how much you do. Slowing down and focusing on good technique helps reduce injury risk and builds confidence.
Volume Over Load
At the beginner stage, increasing repetitions and time under tension is more beneficial than lifting heavier weights. Strength develops safely when the body adapts progressively.
Improving Range of Motion
Gentle mobility work and controlled exercises help restore and improve flexibility, making movement feel easier and more comfortable over time.
Why This Approach Matters — Especially Postpartum
For those in the early postpartum stage, this foundation-first approach is essential. The body is recovering, adapting, and rebuilding strength, particularly in the core and pelvic floor.
Rather than rushing intensity, the focus should be on reconnecting with your body, rebuilding strength gradually, and moving in a way that feels supportive and safe.
How We Support Beginners at Fitmama Strong
We believe everyone deserves to feel confident starting — whether you’re early postpartum, returning after time away, or beginning a new routine for the first time.
Our programs are designed to meet you where you are and help you progress safely and confidently.
In-Person Early Postpartum Classes
These classes provide hands-on guidance, supportive coaching, and a welcoming environment where you can rebuild strength alongside a community that understands this season of life.
Live Online Workouts
Perfect for those who want structure and connection from home, our live classes offer real-time coaching and modifications so you feel supported wherever you are.
On-Demand Workouts
Flexible and convenient, on-demand sessions allow you to move when it fits your schedule while still following a thoughtful, progressive approach.
There Is No “Right” Way to Start
Beginning — or beginning again — can feel intimidating, but it doesn’t have to be. Progress isn’t about doing the hardest workout or moving the fastest. It’s about showing up consistently, building confidence, and allowing your body the time it needs to adapt.
Every experienced exerciser was once a beginner. And every step you take now is building the foundation for stronger, more confident movement in the future.
Interested in joining us? Our community is a great way to meet other new parents. Fitmama Strong Durham has been operating in-person classes in the Durham Region since 2010 and we’ve been offering Online classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
We offer Prenatal Fitness and Prenatal Yoga classes, on-demand from our virtual studio through a special series. Our 30 minute live, online Express classes include a Prenatal friendly Yoga class.
If you’re new to Fitmama Strong Online, try our 7-Day Free Trial Membership! Please note that our 7-Day Trial Membership does not include access to in-person classes or prenatal fitness programs.
Finally, we offer in-person Stroller Fitness and Babywearing Fitness in the Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Join us Online or at one of our in-person classes!