Strong After Birth

A Safe, Progressive Strength Training Guide for Postpartum Recovery and Confidence

by Evan CalderBook 4 in Recovery Series

237 pagesPublished 26 January 2026Kindle, paperback & hardcoverRecovery

Strong After Birth is a calm, step-by-step strength training guide for postpartum recovery, built for real life, real bodies, and real timelines.

If you’ve had a vaginal birth or C-section and want to rebuild core function, walking tolerance, and full-body strength without pressure or “bounce back” culture, this book gives you a conservative system you can trust.

Inside you’ll find:

  • A realistic postpartum healing timeline (with permission to go slower)
  • Clear core + pelvic floor foundations (without fear-based language)
  • A gentle, adaptable Week-One Reset Plan
  • Walking progressions and low-impact conditioning
  • Phased strength training (Phase 1 and Phase 2) with regressions and “stop signals”
  • Guidance for returning to running and lifting safely
  • Time-efficient workouts for sleep-deprived schedules
  • A complete 30-Day Strength Plan with progression rules
  • Long-term maintenance strategies to stay strong for years, not weeks

This is educational content, not medical advice. You’ll learn how to make smart decisions, recognize red flags, and work with your healthcare team, while steadily rebuilding confidence in your body.

Healing happens when calm, consistency, and intelligent progression replace urgency and guesswork.

The Evan Calder Recovery Series - all 15 books

The complete 15-book series
Postpartum rebuilt. Here’s the rest of your body.
You’ve got the safe, progressive path back after birth. The full series covers what else tends to flare: back and hip pain, knees, neck and shoulders, plus mobility, and returning to running or lifting without setbacks.
All 15 books for $39.99, instead of $89.85 bought separately. You save $49.86 (55%)
One payment. Lifetime access. Instant download, plus a 30-day money-back guarantee so you can try the whole series risk-free.

The series

Recovery Series

  1. Recovery After Workout
    Book 1Recovery After Workout 5.00 · 1 Goodreads rating
  2. Physical Therapy at Home
    Book 2Physical Therapy at Home 5.00 · 1 Goodreads rating
  3. Stroke Recovery Activity Book
    Book 3Stroke Recovery Activity Book 5.00 · 1 Goodreads rating
  4. Strong After Birth
    Book 4Strong After Birth 5.00 · 1 Goodreads ratingYou are here
  5. Helping With Back Pain
    Book 5Helping With Back Pain 5.00 · 1 Goodreads rating
  6. Training Injury Recovery
    Book 6Training Injury Recovery 5.00 · 1 Goodreads rating
  7. Mobility Blueprint
    Book 7Mobility Blueprint 5.00 · 1 Goodreads rating
  8. Strength and Balance Exercises
    Book 8Strength and Balance Exercises 5.00 · 2 Goodreads ratings
  9. Hip Pain Relief & Strength
    Book 9Hip Pain Relief & Strength 5.00 · 1 Goodreads rating
  10. Knee Strengthening Program
    Book 10Knee Strengthening Program 5.00 · 1 Goodreads rating
  11. Neck Pain Reset
    Book 11Neck Pain Reset 5.00 · 1 Goodreads rating
  12. Shoulder Pain Reset
    Book 12Shoulder Pain Reset 5.00 · 1 Goodreads rating
  13. Sciatica Relief Program
    Book 13Sciatica Relief Program 3.67 · 3 Goodreads ratings
  14. Plantar Fasciitis Fix
    Book 14Plantar Fasciitis Fix 5.00 · 1 Goodreads rating
  15. Weightlifting Recovery System
    Book 15Weightlifting Recovery System 5.00 · 2 Goodreads ratings
Evan Calder

About the author

Evan Calder

Recovery Guide

Evan Calder is a movement and recovery educator specializing in injury rehabilitation, physical resilience, and long-term strength for everyday people. His work focuses on helping readers rebuild confidence in their bodies after pain, injury, illness, or major life changes, without relying on extremes, shortcuts, or fear-based advice.

More about Evan Calder