Having a baby is a huge life change, and if you love CrossFit, I know you’re probably itching to get back to training. But jumping straight into high-intensity workouts too soon can set you up for injuries or setbacks—especially when it comes to your core and pelvic floor.
If you’re wondering what kind of impact pregnancy and postpartum can have on your body, check out this blog post on common pelvic health issues female CrossFit athletes face.
As a physical therapist who works specifically with CrossFit athletes, I see new moms pushing their bodies too hard, too soon. In this post, I’m breaking down a step-by-step approach to help you safely transition back into training so you can feel strong, confident, and ready to crush your workouts after welcoming your baby.
Step 1: Give Your Body Time to Heal
This might be the most important step of all—letting your body heal. Pregnancy and childbirth take a massive toll on your body, and that’s not something to brush off. Ever heard the saying that giving birth is like running a marathon? That’s because it is.
No matter what your birth story looks like—whether vaginal or C-section—pregnancy and delivery impact your core, pelvic floor, and overall strength. The most common advice from OB/GYNs is that you can return to exercise around six weeks postpartum if everything is going well with your recovery.
But here’s the thing—that’s a very general guideline. Everyone’s recovery is different, and depending on what kind of birth you had, certain areas of your body are going to need more attention than others. And let’s be real—you’re not about to hit a 1RM back squat six weeks after having a baby. The key is to prioritize rest and recovery, ease into gentle movement when it feels right, and focus on staying hydrated and fueling your body well.
Want to see what’s possible? Check out this blog post about my client Sophia’s journey back to peak performance after having her baby. Trust me—you can get there too!
Step 2: Get a Pelvic Floor Assessment
In today’s world, if you have a major orthopedic surgery—like a knee replacement, ACL repair, or back surgery—you’re almost always sent to physical therapy afterward to be evaluated and guided through recovery. That makes sense, right?
But here’s what doesn’t make sense: After giving birth—one of the most physically demanding experiences the human body can go through—most people aren’t referred to physical therapy. Even though childbirth can leave the body with weakened muscles, core instability, and pain in the low back, hips, and pelvic floor, a postpartum PT checkup is still not standard practice.
I may be a little biased as a pelvic floor physical therapist, but if you’re planning to jump back into your everyday activities—especially physically demanding ones like CrossFit—getting evaluated by a pelvic health PT is one of the smartest things you can do. Pregnancy and delivery put major stress on the body, and postpartum recovery doesn’t just happen overnight. Weak, strained, or even torn pelvic floor muscles, a disconnected core, and lingering instability can all show up as things like leaking when you sneeze, pelvic heaviness, or low back pain.
A pelvic health physical therapist can assess:
How well your pelvic floor muscles are functioning
Core stability and whether diastasis recti is still present
Signs of prolapse or incontinence
How you're managing pressure during movement
Understanding what’s going on in your body helps you build a solid recovery plan so you can return to daily activities—and high-impact training like CrossFit—with confidence.
Step 3: Rebuild the Foundation
As tempting as it is to jump right back in where you left off with your workouts, taking the time to restore core and pelvic floor function first is one of the best things you can do for your long-term strength and performance. It not only helps you regain control and power but also prevents future issues like leaking, pain, or injury.
Think of it like building a house—you wouldn’t throw up walls and a roof on a shaky foundation. Your body works the same way. A strong foundation is what allows you to lift heavier, move better, and hit PRs down the road.
Here’s where to start when rebuilding that foundation after childbirth:
Diaphragmatic breathing to reconnect with your deep core—this is a key foundational concept for postpartum recovery. Learn more about why it matters and how to incorporate it in this blog post.
Learning to engage and relax your pelvic floor instead of just focusing on "strengthening"
Building deep core strength rather than relying on crunches or sit-ups
Practicing core and pelvic floor engagement during everyday movements like standing up, getting out of the car, or lifting a car seat
Starting with controlled, bodyweight movements like squats, lunges, and hip hinges
This phase might feel slow, but it’s what sets you up for long-term success. Taking the time now means better lifts, more power, and fewer setbacks later on.
Step 4: Modify Movements
Once things start feeling good, the next step is easing back into CrossFit movements with smart modifications.
Running, box jumps, and double-unders can put a lot of strain on the pelvic floor. It helps to start with step-ups and lower-impact cardio options before progressing.
Heavy barbell lifts can be reintroduced with kettlebells or dumbbells first, focusing on proper bracing and core engagement.
Kipping and high-rep gymnastics movements should be added back in carefully to avoid extra strain on healing tissues.
The most important thing is tuning into your body. If you’re noticing leaking, pressure, or a bulging sensation in your abdomen, that’s a sign to scale back and reassess. It’s also a good time to check in with a pelvic floor PT for extra guidance—bonus points if they specialize in working with female CrossFit athletes (like me!).
Step 5: Build Back to PRs
Once you’ve built a solid foundation again, it makes sense to gradually increase intensity, volume, and load—just like you would with any other training progression. The same applies to postpartum recovery. Strength isn’t just about hitting big numbers; it’s about feeling strong, capable, and confident in your body again. And let’s be real—what baby wouldn’t want a badass mom?
Building back to PRs is absolutely possible, but the key is taking a smart, strategic approach. The slower, more intentional you are now, the fewer setbacks you’ll run into later.
Final Thoughts
Getting back to PRs in the CrossFit gym isn’t a one-size-fits-all process—especially postpartum. Everyone’s timeline looks different, and the most important thing is making decisions that feel right for you and your body. Progress might feel slow at times, but every small win adds up to big gains in the long run.
By prioritizing rest, rebuilding a solid foundation, and gradually increasing strength with your core and pelvic floor in mind, you’ll be back to doing what you love before you know it—without setting yourself up for issues like leaking, pelvic heaviness, or diastasis down the road.
If you’re in the thick of postpartum and looking for guidance on getting back into the CrossFit gym, I’d love to help. As both a PT and a CrossFit girly, I know firsthand how powerful the female body is—and also how much care it needs. You can book a free consultation with me here!
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