Back to Work After Maternity Leave: Keep Your Fitness

Going back to work after maternity leave is a big shift. You swap long days with your baby for settling-in sessions at nursery, a commute you have not done in a year, and an inbox that kept growing without you. Many mums find that whatever fitness routine they built during leave, the buggy walks, the baby classes, the nap-time workouts, disappears in the first fortnight back. It does not have to. With a few small changes, you can keep moving through the return and come out of it feeling stronger, not more worn out.

I coach mums in Archway and Highgate, and this is the plan I suggest for the first three months back.

First, be realistic about the first month

The first weeks back are usually the hardest. Nursery bugs, broken sleep, emotional goodbyes at drop-off and learning to work again all at once. This is not the moment to start a demanding new training plan. Your aim for month one is simply to keep some movement in your week so the habit does not disappear.

If you are still in your first few months after the birth, make sure you have had your postnatal check, usually around 6 to 8 weeks, and have spoken to your GP before doing anything high impact. The NHS guide to keeping fit and healthy with a baby covers this. If you had a caesarean or any complications, or you notice leaking, heaviness or pain, check with your GP or a women’s health physio first.

Going back to work after maternity leave: a 3-month fitness plan

Month 1: protect the habit

• Walk the nursery run briskly on at least 3 days.
• Take one 15-minute walk at lunch on office days.
• Do 10 minutes of strength at home twice a week (routine below).
• Keep doing your pelvic floor exercises daily. They take a couple of minutes and you can do them at your desk.

Month 2: add a bit of structure

• Increase the home strength sessions to 20 minutes, twice a week.
• Book one session a week that is just for you, like a class.
• Try one active commute day, walking or getting off a stop early.

Month 3: settle into your new normal

• Two strength sessions, one class and brisk walking most days.
• Review what is working and drop what is not. Your plan should fit your real week.

The 10 to 20-minute home strength routine

Do this at home before work, after bedtime or on a work-from-home lunch. Start with 2 rounds in month one and build to 3 rounds by month two.

1. Goblet squat, holding a kettlebell, dumbbell or your baby’s changing bag, 10 reps.
2. Glute bridge, 12 reps, breathing out as you lift.
3. Incline push-up on a worktop or sofa arm, 8 to 10 reps.
4. Bent-over row with a backpack or dumbbell, 10 reps each arm. This helps with all the carrying.
5. Bird dog, 6 slow reps each side, for your back and deep core.

Rest as you need between moves. If anything causes pain, leaking or a feeling of pressure, stop and get it checked. My post on returning to exercise after a baby goes into more detail on building back safely.

Lunch-break ideas for office days

Your lunch break is often the only free time you get on a working day. You do not need a gym or a shower to use it well:

• A 15 to 20-minute brisk walk outside. Find a route with a hill or some stairs.
• A walking phone call. If you have a catch-up call, take it on your feet.
• A desk mobility break: 10 shoulder rolls, 10 seated twists each side, a hip flexor stretch against your chair, and 10 calf raises.

If your office has a gym or you are near one, my lunch break workout fits into 30 minutes including getting changed.

Commute ideas that add up

• Walk part of the journey after drop-off.
• Stand rather than sit on the train or bus when it feels safe.
• Take the stairs where there is a choice.
• Carry your bag on alternate shoulders, or use a rucksack to spread the load.

There are more ideas in my guide to exercise for commuters.

If you are still breastfeeding or expressing

Many mums returning to work are still feeding or pumping. That is fine with exercise. Feeding or expressing before a session can make it more comfortable, a well-fitted supportive bra helps a lot, and keeping a water bottle at your desk makes it easier to stay hydrated. The NHS notes that moderate exercise will not affect the quality or quantity of your breast milk.

Look after your head, not just your body

Going back to work can bring up a lot of feelings: guilt, relief, worry, pride, sometimes all in one morning. Exercise can help with stress and mood, but it is not a cure for everything. If you are feeling low most days, or anxious in a way that will not settle, speak to your GP or health visitor. The NHS page on postnatal depression explains the signs to look out for.

Where a bootcamp class fits

When you are back at work, one fixed class a week can become the anchor of your routine. You book it, you turn up, a coach takes care of the plan. SYP Bootcamp classes are small, so I can adjust moves for anyone still rebuilding after a baby. If work stress is building up, my SYP Release stress relief class, with pads and slam balls, is a satisfying way to let it out.

FAQs

How do I keep fit when going back to work after maternity leave?

Keep it small at first. Brisk nursery walks, a lunch walk and two short home strength sessions a week. Build up once the first month settles.

Is it normal to feel exhausted when returning to work after maternity leave?

Yes, it is very common, especially with broken sleep and nursery bugs. Go easier on training during tough weeks. If tiredness does not lift, speak to your GP.

Can I exercise if I am still breastfeeding?

Yes. The NHS says moderate exercise does not affect your milk. Feeding beforehand and a supportive bra make it more comfortable.

When can I go back to running or high-impact classes?

Get the all-clear at your postnatal check first, usually around 6 to 8 weeks, and build up gradually. If you notice leaking or heaviness, see a women’s health physio.

Book your first class

If you want one session a week that keeps you on track through the return to work, come and join us. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with a maximum of 10 people and £15 a class. All fitness levels are welcome and the timetable is sent when you book. Book your £15 class or call or WhatsApp me on 07301 512215. If you want a plan built around your new working week, see how personal training for women in Archway works at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.