How to Rebuild Strength After Ostomy Surgery
- Jenn Moore
- Apr 8
- 7 min read
Learn how to rebuild strength after ostomy surgery safely, reduce fear, and regain confidence in your body with practical guidance.
When You Want to Feel Strong Again… But Don’t Trust Your Body Yet
At some point after ostomy surgery, this thought shows up:
“I want to feel strong again… but I don’t know if it’s safe.”
You might be wondering:
What if I cause a hernia?
Can I even use my core anymore?
What if I make things worse?
Or it might look like:
avoiding movement
feeling weaker than you expected
second-guessing every sensation in your body
Even something as simple as getting up from a chair can feel uncertain—like you’re not quite sure how your body will respond.
If you’re trying to exercise after ostomy surgery, return to working out with an ostomy, or just feel like yourself again in your body—it’s completely normal to feel unsure.
If that’s where you are—
That makes sense. I’ve felt it too—and it’s something I hear all the time from people after ostomy surgery.
Most people aren’t actually taught how to rebuild from here.
Quick Start (If You’re Overwhelmed)
Go for short, comfortable walks
Practice gentle breathing and core awareness
Avoid anything that feels like strain or pressure
Focus on consistency, not intensity
That’s enough to begin.
At this stage, rebuilding strength isn’t about doing more. It’s about giving your body small, repeatable experiences that feel safe.
Is It Safe to Rebuild Strength After Ostomy Surgery?
Yes—it is safe to rebuild strength after ostomy surgery.
But what most people aren’t told is how to do that safely.
You’re often told to “be careful,” which sounds helpful—but doesn’t actually tell you what movement is okay.
This is where a lot of people get stuck—not because they can’t rebuild, but because they’re never shown how.
So you end up:
avoiding movement
second-guessing everything
worrying you’ve already done too much
Rebuilding strength isn’t about pushing through fear.
It’s about learning how to move again in a way that feels supported, controlled, and repeatable.
Starting gently isn’t a step backwards.
It’s what allows your body to feel safe enough to rebuild.
When Should You Start Rebuilding Strength?
Early: walking, breathing, gentle movement
Mid: light strength work
Later: gradually building intensity
If you’re unsure where you are, that’s normal.
You can check with your healthcare team— begin gently and build from there.
Where to Start (If You’re Not Sure What to Do Yet)
Take short walks
Practice gentle core awareness in daily movement
Avoid strain or pressure
Focus on doing a little consistently
You don’t need a full program.
You just need a starting point.
You’re allowed to go slower than you think you “should.”You’re not going to break yourself by starting gently.
How Often Should You Be Doing This?
Think rhythm—not rules.
move most days
add strength gradually
adjust based on energy
Some days will feel better than others.
That’s part of rebuilding—not a problem.
Strength Might Look Different Now—And That’s Not a Step Back
You’re not going back to your old body.
You’re building from where you are now.
That can feel frustrating.
But it’s also where real strength comes from.
You’re learning:
how your body responds
how to work with your energy
how to build gradually
This isn’t starting over.
It’s building something more sustainable.
What Actually Matters When Rebuilding Strength
Before you think about workouts, it helps to understand what your body actually needs right now.
Not intensity. Not pushing.
But support.
Core connection
This isn’t about ab workouts
.
It’s about gently engaging your core during everyday movement so your body feels supported.
Breathing
It’s very easy to hold your breath without realizing it—especially when something feels effortful.
Practicing exhaling during movement (like when you stand up or lift something) helps reduce pressure and keeps things feeling more controlled.
Stability
Before your body is ready for intensity, it needs to feel steady.
That might look like slower, more intentional movement where you feel balanced and in control.
Consistency
Doing a small amount regularly is what builds trust.
Not doing a lot once—but doing something your body can handle and repeat.
5 Steps to Rebuild Strength After Ostomy Surgery
1. Start with connection, not intensity
Before adding exercise, take time to notice how your body moves.
This might look like simply paying attention to how you stand, sit, or walk—and gently engaging your core during those movements.
2. Respect your energy
Your energy may not be consistent right now.
Some days will feel easier than others—and adjusting based on that is part of rebuilding, not a setback.
3. Rebuild your core safely
Your core is still there—it just needs a different approach.
Think gentle engagement and breath-supported movement, rather than force or intensity.
4. Progress gradually
Progress doesn’t mean doing more as quickly as possible.
It means adding small amounts over time so your body can adapt without feeling overwhelmed.
5. Learn your body
At first, everything can feel uncertain.
Over time, you’ll start to recognize what feels like effort, what feels like fatigue, and what feels like too much.
That’s where trust starts to come back.
What to Pay Attention to in Your Body
Feels okay
light effort
mild fatigue
controlled engagement
Pause if
sharp pain
pressure at stoma
breath holding
You may also notice changes in energy or output as you become more active.
That’s part of learning your body.
Common Fears About Exercising With an Ostomy
A lot of the fear around movement comes from not knowing what’s safe—and from not wanting to make things worse.
I remember how easy it is to second-guess everything—and I see this come up all the time.
“What if I get a hernia?”The goal isn’t to avoid movement completely.
It’s to build gradually and learn how to manage pressure in a way that feels supported.
“Can I train my core at all?”Yes—but how you approach it matters.
Gentle, controlled engagement is very different from high-pressure or high-intensity core work.
“Will I ever lift weights again?”In many cases, yes.
But it doesn’t start there. It starts with connection, control, and confidence—and builds from there.
What Not to Do Early On
jumping into heavy exercise
holding your breath
pushing through pain
comparing to before
What Happens If You Have a Setback?
Setbacks happen.
It usually means:
you need more recovery
or a small adjustment
It’s NOT failure—it’s your body giving you information about what it needs right now.
It is NOT starting over.
Signs You’re Progressing
movement feels easier
less hesitation
more awareness
growing confidence
These might feel small—but they matter, and they add up over time.
What This Looks Like in Real Life
Early on:
short walks
daily movement awareness
Later:
simple strength work
gradual progress
There’s no sudden jump back.
It’s a gradual return.
Getting the Right Support (At Any Level)
You don’t have to figure this out on your own.
The most helpful approach is often a combination of:
medical guidance
rehab support
and real-world strength rebuilding
If you’re unsure where to start, checking in with your healthcare team can help give you a clearer picture of what’s appropriate for you.
Working with a physiotherapist—especially someone familiar with abdominal surgery or ostomies—can also make a big difference in helping you feel more confident and supported.
And if you don’t have access to that kind of support, you’re not doing anything wrong.
There are still ways to begin, and you can take this one step at a time.
Trusted Resources to Support You
These are well-established programs that can help you get started:
If you’re looking for additional support with comfort or support garments, you might also want to check out Siil Ostomy.
I have a 20% off code you’re welcome to use COACHJENN —it’s just something I share with the community if it makes things a bit easier.
Where I Fit In
This is the space I work in—because it’s one I’ve been through myself, and now support others through every day.
A lot of people get to this point and still feel unsure how to actually move forward in a way that feels safe.
That’s where guidance can make a difference.
Accessibility Matters
If cost is a barrier, you’re not excluded.
I offer a You Got This Wellness Fund for people who genuinely wouldn’t be able to access coaching otherwise.
You’re always welcome to ask about it.
What Rebuilding Strength Actually Looks Like
It’s not a straight line.
It might look like:
having good days and lower-energy days
building gradually instead of pushing quickly
slowly trusting your body again
Rebuilding strength isn’t just physical.
It’s learning how to feel more at home in your body again—and that takes time.
A Quick Note on Guidance and Safety
This guidance is meant to support your understanding and help you start rebuilding safely.
Your body and recovery are unique, so it’s always worth checking in with your healthcare team if you’re unsure what’s appropriate for you.
You Don’t Have to Figure This Out Alone
If you want to feel stronger again—but aren’t sure how to do that safely—
That’s exactly the work I do inside Stuck to Strong.
You’re always welcome to book a call and talk through your situation.
No pressure—just support.
You May Also Find Helpful (Coming Soon)
If this is where you're starting and you're beginning to feel a bit more ready, I’ll be sharing more on:
How to Safely Train Your Core With an Ostomy (Without Fear of Hernia)
Exercising With an Ostomy: How to Feel More Comfortable and Confident Moving Again
How to Exercise When You’re Exhausted After Surgery or Living With Chronic Illness
These will go a bit deeper into things like core work, confidence, and managing fatigue—so feel free to come back to them when you need.
If You Want to Share
If this brought anything up for you, you’re welcome to share:
what felt helpful
what you’re still unsure about
or what you’d want more support with next
I read every comment, and it helps me shape what I create going forward.
If This Helped
If this helped you, there’s a good chance someone else needs it too—feel free to share it with them.
If you’re new here, I’m Coach Jenn.
I’m a Health Coach, Certified Personal Trainer, and Nutrition Coach who helps people rebuild strength, confidence, and trust in their bodies after illness, surgery, and major setbacks.
My work is grounded in both professional training and lived experience—supporting people navigating chronic illness, ostomy surgery, and bodies that don’t always follow predictable rules.
I focus on real-life strength, sustainability, and helping people move from feeling stuck to feeling strong.
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