Starting STS postpartum

[goldenrun358]

Hi Cathe (other opinions appreciated too),

I am almost 5 weeks post-partum and want to start STS soon. My question is: should I jump right in or rebuild some strength first? I worked out my entire pregnancy, but made modifications as the pregnancy progressed. Towards the end, I did not lift heavy weights, did modified push-ups, cut out pull ups (assisted), and I can tell I've lost a lot of strength. I want to get the most out of STS, so should I take a couple of weeks and re-gain lost strength or just start the program? I did Muscle Max last week and suffered some serious DOMS afterwards!

What do you think would be the best plan of attack and give me the best results? I am seriously dreading the push ups in Meso 1!! Those were hard BEFORE getting pregnant!!

Thanks, Jen

 

[goldenrun358]

Anybody???

 

[Shelshula]

Cathe wrote a blog post a few years ago on how she approached her postpartum workouts.
I think she reposted it recently on her blog.
Perhaps that can offer some insight.

 

[wonderwoman]

Congrats on your new baby!
Did you have a natural delivery?

What I would do is retest the 1 rep max for all the different excercises and kind of make it in to a work out and ease your way back into it. Then when you are done start STS as is with Meso 1.

 

[greenfitmom]

I've had great success using STS to get back into shape postpartum. I started at 7 weeks pp and I am starting my final week of meso 3 tomorrow!! I am pretty much back to my pre-pregnancy body. I only have 3 more pounds to lose but since I'm breastfeeding I'm not being super restrictive with calories/eating.

I felt great after delivery with this baby so I started walking within the week of her birth and gently increased length and intensity of workouts. I used the 1RM max tests to start lifting again, arranging them as mini arm workouts several times a week and tacking on leg exercises before cardio.

I have had to make some adjustments to my recommended weight on the workout cards. I don't know if that is because I had lost so much strength during pregnancy or because I didn't lift heavy enough during testing because I didn't know I could lift so much. It hasn't been a problem to make adjustments as the program continues.

Good luck!

 

[goldenrun358]

Thanks. This is really great advice. I had not thought to retest my 1RM. I was just going to wing it, but maybe I will retest.

I did have a natural delivery, with no epidural/drugs, and no tear or episiotomy.

I have had a lot of issues with breast infections/mastitis and I am waiting for this to clear up before I start working out again. But, I really want to do STS!!

 

[goldenrun358]

I've had great success using STS to get back into shape postpartum. I started at 7 weeks pp and I am starting my final week of meso 3 tomorrow!! I am pretty much back to my pre-pregnancy body. I only have 3 more pounds to lose but since I'm breastfeeding I'm not being super restrictive with calories/eating.

I felt great after delivery with this baby so I started walking within the week of her birth and gently increased length and intensity of workouts. I used the 1RM max tests to start lifting again, arranging them as mini arm workouts several times a week and tacking on leg exercises before cardio.

I have had to make some adjustments to my recommended weight on the workout cards. I don't know if that is because I had lost so much strength during pregnancy or because I didn't lift heavy enough during testing because I didn't know I could lift so much. It hasn't been a problem to make adjustments as the program continues.

Good luck!

Congrats to you! I am a long way from my pre-preg body!!