Postpartum Fitness: 5 Myths Every Mom Needs to Stop Believing
by: Stephanie Metzger
If you’re a new mom trying to get back into a routine, first—take a deep breath. You’ve just done one of the most incredible things a human body can do. Whether you’re six weeks or six months postpartum, it’s normal to want to feel strong again, to feel like you again.
As a mom of five, I’ve been there. I’ve been through the sleepless nights, the crying fits (mine and the baby’s), the frustration when the scale doesn’t move even after giving it everything I’ve got. I’ve dealt with body dysmorphia, pushed through soreness, and learned the hard way when to listen to my body and rest.
So today, I want to debunk a few of the most common myths new moms are told when it comes to postpartum fitness—because you deserve more than quick fixes and “bounce back” culture. You deserve the truth.
Myth #1: “You have to wait until you’re ‘back to normal’ before working out again.”
Let’s be honest—there is no “back to normal.” Your body just created life. It has changed, and that’s not something to fight against—it’s something to honor. Once your doctor clears you, gentle movement like walking, stretching, breathwork, or core reconnect exercises can be an incredible way to support healing.
With each of my postpartum journeys, I’ve learned that getting “back” isn’t the goal—it’s about discovering your new strength. The one that looks different but runs deeper.
Myth #2: “If you’re not losing weight, you’re not working hard enough.”
This one hurts because it’s such a common pressure. But here’s the truth: your body is still healing. Hormones are shifting, you’re likely running on little sleep, and if you’re breastfeeding, your body is holding on to nutrients to nourish your baby.
The scale doesn’t define progress. Strength, confidence, energy, and peace of mind do. I know how discouraging it can feel when the number doesn’t move—I’ve been there too. But fitness in this season is about rebuilding, not restriction.
Myth #3: “You should bounce back within six weeks.”
Six weeks is a medical milestone, not a fitness finish line. Healing takes time—sometimes months, sometimes longer. Every pregnancy, delivery, and recovery is unique.
I’ve learned through five very different postpartum journeys that grace is just as important as grit. You can be proud of your progress without rushing it. This season is about laying the foundation for long-term health, not racing the clock.
Myth #4: “Cardio is the fastest way to lose the baby weight.”
Cardio has its place, but it’s not the magic answer. Strength training, mobility, and resistance work are your best friends postpartum. They help restore your posture, balance your hormones, and rebuild your metabolism—plus they make carrying a car seat or chasing toddlers a whole lot easier!
Even 30-minute, timer-based workouts (my go-to) can be incredibly effective when you’re intentional. It’s about consistency, not punishment.
Myth #5: “You have to ‘get your body back.’”
Let’s stop saying that, okay? You never lost your body. It’s been working overtime creating, nurturing, and sustaining life. The goal isn’t to erase what motherhood did to you—it’s to honor what it gave you.
Movement can be your way of saying “thank you” to your body. It’s not about chasing a version of yourself from the past—it’s about stepping confidently into the new one.
Postpartum fitness isn’t about bouncing back. It’s about coming home—to your body, your strength, and your peace. You’re not broken. You’re rebuilding.
And if you’re in that stage right now where your body feels unfamiliar, your energy is low, or you’re wondering when you’ll feel like yourself again—please know, you’re not alone. I’m right there with you, on my fifth postpartum journey, reminding myself daily that this version of me is still strong, still beautiful, and still worthy of care.