Adjusting your workouts after pregnancy loss

There are more considerations for returning to fitness after pregnancy loss than simply knowing what trimester you were in when the loss occurred. Each loss is unique. Your recovery should match that.

Other considerations for returning to fitness

Did you have medical interventions for delivery (D&C, c-section, episiotomy, etc)?

Any complications (ex: excess bleeding, high blood pressure, SPD, pelvic floor concerns)?

It’s not quite as simple as 1st trimester, 2nd, and 3rd.

So how do you know what’s ok to do, and what’s moving too fast?

There’s the obvious “listen to your body”, but if you feel like your body already betrayed you, you’re unlikely to want to listen to it right now.

How to adjust your workouts after miscarriage, stillbirth, or infant loss

Here’s how I break it down in my Returning to Fitness After Pregnancy Loss program

Loss occurred less than 12 weeks gestation + no medical complications + no medical intervention (outside of meds):

You can get back into fitness close to where you left off. Might want to slow it down a tad, reduce the weights slightly, and add in some supportive core and pelvic floor work.

Loss occurred 12-20 weeks gestation + no medical complications + no medical intervention (outside of meds):

Back up some. Lift, but maybe try tempo and lighter weights instead of high intensity, high reps, and high load. Your body would likely benefit from mobility, core, and pelvic floor routines. Progressive overload will be your friend.

Loss occurred after 20 weeks gestation OR you had medical complications OR you needed medical intervention:

Your return to fitness is going to look similar to a traditional postpartum program. Connecting to your core and pelvic floor, working on breath, balance, and unilateral movement. Progressive overload for all things

That doesn’t mean that you can’t speed things up or slow them down as you feel like it. It also doesn’t mean that you can’t run full force back into CrossFit. You’re an adult. You get to make the decision as to what feels good for you.

If you’re going through a pregnancy or infant loss and need support as you work to heal your core and pelvic floor, join us in Returning to Fitness After Pregnancy Loss. You deserve quality support in your recovery without feeling like an afterthought.

If you want to take a deep dive on more core and pelvic floor topics, join my weekly Q&A email list. It may or may not also be the only place to snag a discount on programs. So run, don’t walk, to join.

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Hi friend! I'm Casey

I help people whose abs and vaginas are as cooperative as a 2-year-old at naptime return to lifting & living in a way that feels good again—and maybe even train them to behave along the way.

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