Cardio vs. Strength: Which One Should You Focus On First?

Have You Been Thinking About Your Postpartum Fitness?

Imagine this: you've just welcomed your beautiful baby into the world. The joy, the chaos, the sleepless nights, and those first few months of adjusting to a new normal. But somewhere in that whirlwind, you've started thinking about your body again. You want to get stronger. You want to feel better in your skin. But where do you begin? Should you focus on cardio to burn those calories first or on strength training to build muscle and prevent injury?

You know what? This dilemma is something many new moms face, especially those navigating the first year after childbirth. Deciding between cardio and strength training isn’t a simple yes or no answer—it’s more about finding the right balance, and it all depends on your unique goals, needs, and where you are in your postpartum journey.

Cardio or Strength Training: The Big Debate

Let’s break it down. After pregnancy, your body has gone through immense changes, and your fitness routine needs to reflect that. You might be asking:

• Will cardio help me lose the baby weight?
  
  
• Is strength training the key to getting my body back to where it was before pregnancy?
  
  
• What should I prioritize for better energy and strength, especially with the demands of being a new mom?
  
  

These are important questions, and the answer isn’t the same for everyone. Some women feel energized by cardio, while others thrive on strength training. The key is to tailor your workouts based on your specific needs. So, let’s dive into the nitty-gritty and help you figure out which workout style is right for you—at least to start.

What Is Cardio, Really?

When we talk about cardio (or cardiovascular exercise), we’re referring to activities that get your heart rate up and make you breathe a little harder. Think: walking, running, cycling, swimming, or even dancing.

Postpartum cardio can help you:

• Boost your energy levels: As a new mom, fatigue is real. Cardio exercises stimulate your heart, lungs, and muscles, leading to improved stamina and more energy throughout the day.
  
  
• Burn calories: If you’re trying to lose any extra weight from pregnancy, cardio can help create that calorie deficit.
  
  
• Improve heart health: Pregnancy and childbirth can affect your cardiovascular system. Cardio helps get it back to where it should be.
  
  

Cardio is typically recommended in the early stages of postpartum recovery. It’s gentle on your joints, especially after a vaginal birth. Walking or light jogging can be an excellent way to ease back into fitness without overwhelming your body.

But cardio isn’t just about weight loss. It can provide the mental health benefits of clearing your mind, reducing anxiety, and boosting your mood—important for new moms adjusting to the demands of motherhood.

What About Strength Training?

Strength training focuses on building muscle, improving strength, and supporting overall body function. It’s about more than just lifting weights; it includes bodyweight exercises like squats, lunges, and push-ups, as well as resistance training.

For postpartum women, strength training is critical because:

• It builds your core strength: Pregnancy often weakens the core muscles, especially the abdominal muscles. Strengthening your core is essential for posture, stability, and preventing back pain, which is common after childbirth.
  
  
• It improves bone health: Postpartum women are at an increased risk of bone loss due to the hormonal changes after childbirth. Strength training can help rebuild bone density and support long-term joint health.
  
  
• It supports muscle recovery: Your body needs time to recover after pregnancy, and strength training aids this by helping you rebuild muscle strength and flexibility. Plus, muscle helps burn more calories at rest.
  
  

Strength training is fantastic for improving overall functionality, boosting metabolism, and helping you maintain your body long term. Think of it as giving your body a solid foundation.

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So, Which Should You Focus On First: Cardio or Strength?

Now that we’ve broken down the benefits of both cardio and strength training, it’s time to address the real question: Which one should you focus on first? Here’s the thing—it depends on where you are in your postpartum journey and what your specific goals are.

If You’re Early Postpartum (0-3 Months)

In the first few months after childbirth, your body is still healing. This means your workout routine should focus on regaining mobility, improving circulation, and starting gentle movements.

• Cardio might be the way to go first. Starting with walking or light cycling can help you rebuild stamina and improve circulation without straining your muscles too much.
  
  
• Strength training might come a little later, as your body needs time to recover from childbirth. But you can still start with very basic exercises, like pelvic floor exercises or gentle stretches.
  
  

If You’re In the Middle Postpartum (3-6 Months)

By the time you hit the three-month mark, you’ve likely gotten the okay from your doctor to get more active. This is when you can start incorporating both cardio and strength training into your routine.

• Strength training becomes more important at this stage. Your body is recovering, but it’s also a good time to start rebuilding muscle strength. Focus on exercises that target your core, glutes, and legs.
  
  
• Cardio can still be a regular part of your routine, but at this point, you can start increasing intensity. A brisk walk, jog, or stationary bike ride can help with fat loss and stamina.
  
  

If You’re In the Later Postpartum Stage (6-12 Months)

By now, you’ve likely regained a good amount of strength and flexibility. You’re ready for a more balanced routine that includes both cardio and strength training.

• Strength training should be your primary focus to rebuild muscle and support long-term fitness. Incorporate full-body exercises that engage your core, legs, and upper body.
  
  
• Cardio remains an important part of your fitness routine to improve endurance and cardiovascular health. High-intensity interval training (HIIT) might be an option if you’re feeling stronger.
  
  

How to Blend Both Cardio and Strength Training

Here’s the secret: you don’t have to pick just one! You can absolutely do both, but you need to strike a balance. Overtraining one area while neglecting the other can lead to burnout or muscle imbalances.

Here’s how to blend both types of exercise into your routine:

1. Start slow and build up. If you’re new to working out after birth, begin with low-impact cardio and basic strength exercises.
   
   
2. Alternate between cardio and strength days. For example, on Monday, you could do a cardio session (like a brisk walk or a gentle bike ride), and on Tuesday, focus on strength training.
   
   
3. Prioritize recovery. As a new mom, your body needs time to rest and recover. Schedule rest days to avoid overworking yourself.
   
   

If you’re unsure where to start or need a structured workout plan, consider using my 180byBri app. It’s designed to help postpartum women like you rebuild strength and confidence with safe, manageable workouts that fit into your busy schedule.

The Benefits of Combining Both Cardio and Strength Training

Here’s why blending both is so effective:

• Cardio burns fat, while strength training builds lean muscle. Together, they help you achieve a balanced, toned body.
  
  
• Cardio boosts your mood, and strength training supports mental focus. Both workouts contribute to better mental health, which is especially important in the postpartum period.
  
  
• Cardio improves heart health, and strength training protects your joints and bones. The combination of both helps you feel better overall, inside and out.
  
  

What’s Right for You?

It’s important to remember that fitness after pregnancy is about progress, not perfection. Your body has been through a lot, and the goal is to rebuild and strengthen it in a safe and sustainable way.

So, should you focus on cardio or strength training first? The answer depends on where you are in your recovery. Whether you’re just starting out or have been working out for a while, both forms of exercise will help you build the strength, stamina, and confidence you need.

And most importantly: Be kind to yourself. You’re doing an amazing job, and every step you take—no matter how small—is progress.

Need a little extra support in your fitness journey? Check out my 180byBri app, designed with your postpartum needs in mind. Let’s do this together, one step at a time.