At Fitmama Strong, we always encourage our members to prioritize TIME over INTENSITY and to establish a solid strength base prior to starting impact training. As your exercise routine becomes more consistent and you have completed the appropriate rehab and strength training, you can being to include more impact base exercises. We highly recommend a gradual return to higher impact training especially for those in the first year postpartum.

The current guidelines recommend that you are at least 3-6 months postpartum before you start focusing on impact training. Our classes always offer apporpriate progressions and cues to help get you there!

For those who are further along on their postpartum journey and are planning to return to running or other sports in the near future, it might be time for you to include some impact training into each workout. 

If you’re looking for a little bit of inspiration you can check out our YouTube channel for some of the exercises we include in our Express Elevate classes, as well as some of the exercises Jen uses to support her return to running each spring.

 How do you know you are ready for impact?  You should be able to meet each of the benchmarks below as a minimum to gradually increase impact:

• You are at least 12 weeks postpartum (but this is still early!)

• You strength train 2-3 times/week

• Have been working out consistently for 6-8+weeks

• You have addressed (or are working on improving) any core & pelvic floor issues 

Jumping Progression Examples:

• Squat to toe raise

• Single leg calf raise with opposite leg knee drive

• Skipping with alternating legs

• Skipping/hopping on one leg

• Small jump squats

You should be able to complete dynamic and powerful movements like the ones listed above without any pelvic floor symptoms. If you notice any leaking, pain, doming/coning of the abdomen, breath holding or an increase in prolapse symptoms you may want to take it down to a slightly more modified level and focus on breathing & pelvic floor coordination before trying again.

Fitmama Strong Durham has been operating in the Durham Region since 2010. We offer prenatal fitness, prenatal yoga, babywearing fitness, stroller fitness, live-online classes and and on-demand library of workouts. Our in-person and online community is a thriving and welcoming space for you and your littles. Find your program here

#startwithus and #growwithus by purchasing one of our class passes. We can’t wait to have you join us! (formerly FITMOM Durham)