07/08/2026
Can you strength train while breastfeeding? Yes. And when it comes to which exercises matter most right now, think about what your body is actually being asked to do.
You are holding a baby. For hours. Every single day.
Supporting that baby's head, keeping their body stable, carrying their weight through feeds, transfers, settling all of that is loaded, sustained upper body work. And if the muscles around your shoulder blades and upper back are not strong enough to handle that demand, your body will compensate.
That is where the neck pain, the shoulder ache, the tension across the upper back, and the wrist strain start to come from, not just poor posture, but muscles that are being asked to do more than they are currently capable of.
The exercises I prioritise for breastfeeding mums are the ones that build scapula stability and upper body strength specifically. Seated rows, dumbbell rows, banded rows — to retract and stabilise the shoulder blades and counteract the rounded shoulder position that feeding creates. Lat pull-downs to build the strength through the lats and upper back needed to hold and control that load. Bicep curls, because supporting a baby's head and body for extended periods is a bicep endurance challenge that most women are underprepared for.
These exercises are not glamorous. But they are the ones that will make feeding, carrying, and settling feel less like it is breaking your body down one feed at a time.
Save this and share it with a new mum who needs to hear it.
