A common question about breast augmentation exercise is how and when to return to a normal workout routine.
If you generally have a focus on exercise and fitness in your normal day-to-day life, it’s natural that knowing how to approach breast augmentation exercise after surgery will be an important part of your recovery process.
In this blog, we’ll discuss what you can generally expect when returning to exercise after breast augmentation and why it’s so important to ease into it rather than push too hard too soon.
What is a normal – and expected – to experience after a breast augmentation?
The first few days after surgery will mostly be focused on rest and recovery.
This early stage is usually when you’ll feel the most tired, and your upper body may feel quite tight or heavy. If your breast implants were placed under the muscle, there may also be more tenderness or pressure in the chest area. You’ll likely be wearing a post-surgical bra and will be advised to limit arm movement and avoid lifting anything heavier than a few kilos.
During this time, any form of structured exercise is off the cards. You may be encouraged to walk gently around the house, but only as much as what feels comfortable. This light movement is mostly to help prevent blood clots and promote healthy circulation. Anything that involves raising your arms above your head, using your chest muscles, or getting your heart rate up should be completely avoided.
Your surgeon will give you specific instructions based on the details of your surgery, and this advice should always come before any general timeline.
When you can slowly begin to resume light activity levels
After the first week or so, most patients begin to feel more mobile, but that doesn’t mean it’s time to dive straight back into training.
Even if you’re someone who’s used to daily exercise, it’s important that you give your body the downtime it needs. Breast augmentation involves creating a pocket for the implant, and depending on the technique used, the tissues of the chest wall, skin and muscle are all affected. These tissues need time to heal properly, especially before being placed under any kind of strain.
By the second week, you might feel ready for more walking or moving around the house more freely, but you should still avoid any workouts that involve the upper body. It’s common to still feel some tightness across the chest or a pulling sensation if you stretch too far, which is a sign that the area is still in recovery mode.
Even though your energy might start to return, it’s not yet time for any workouts that involve pushing, pulling, or lifting, even if you think your lower body is fine to train. The stabilising muscles of the chest and shoulders tend to be activated more than you realise during general workouts, so it’s best to hold off a bit longer before trying anything at the gym.
Introducing low-impact training
At around four to six weeks, many patients begin to introduce more structured, low-impact exercise.
This might include walking outdoors at a slightly faster pace, using a stationary bike with little resistance, or doing some gentle lower-body work with body weight only. Your surgeon will usually let you know when this phase is appropriate, based on how you’ve healed so far.
What’s important to remember is that even if you feel physically fine, internal healing still takes time. So while it might feel like you’re ready for a full-body circuit or high-intensity cardio, the tissues in the chest area may not be fully repaired yet.
Jumping back in too quickly can risk complications like wound breakdown, shifting of the implants, or strain on the incisions.
This is also not the time to return to anything high impact, like running or jumping, especially without proper support. It’s important that you continue to wear a supportive post-operative or sports bra during exercise, even when you’re only doing low-impact activity.
When you can start to resume upper body training
When it comes to chest, back, or arm workouts, you’ll need to wait a little longer to resume them after a breast augmentation.
For some patients, upper body resistance training can be resumed by around six to eight weeks of recovery, but this depends entirely on the type of implant placement, your healing progress, and your surgeon’s recommendations.
When you’re ready to resume upper body training, it’s important to ease into it slowly. You should start with body weight movements or light resistance and avoid anything that creates a deep stretch through the chest or activates the pectoral muscles too strongly. Movements like push-ups, chest presses, dips, or even certain yoga poses can place pressure on the chest and should be reintroduced cautiously.
Your implants may feel a little different during certain movements, especially early on, and you might notice that some positions create a pulling or stretching sensation. That’s why it’s so important that you ease in slowly and don’t rush back to heavy training too soon. If anything feels uncomfortable, sharp, or overly tight, it’s a sign to stop and give your body more time.
Getting back to your usual gym routine
By about eight to twelve weeks, most patients have been able to return to the gym, including some upper body workouts and moderate-intensity cardio. However, this still depends on how your body is recovering and what your surgeon has advised.
At this stage, it can be tempting to pick up exactly where you left off, especially if your energy is back and you’re feeling more like yourself. Even if everything feels healed on the outside, the tissues beneath the surface will still be adapting to the changes from surgery. This is particularly important to keep in mind for strength training, as you’ll want to rebuild slowly to avoid overloading the chest muscles.
Some exercises may feel different, especially those involving a bench press or anything that places your back against a hard surface. Wearing a supportive sports bra is still important, even long after you feel healed, to help minimise any unnecessary movement during workouts.
Why making a careful and gradual return to exercise matters
With any surgical procedure, overdoing it too soon can lead to complications, and a breast augmentation is no different.
Taking a gradual approach to breast augmentation exercise gives the body time to recover properly and reduces the risk of pain, swelling, or delayed healing.
You can still keep active during your recovery, but it’s about choosing the right type of movement at the right stage, and building from there. As with any surgery, your surgeon will be the best person to guide you, so don’t be afraid to ask questions or check in before returning to the gym.
To find out more about recovery after breast surgery or to book a consultation, get in touch with the clinic directly. A tailored surgical plan, including aftercare and recovery guidance, will be discussed during your consultation.
Personalised recovery advice with Dr Norris: Form & Face in Sydney (Bondi Junction) and Bella Vista.
A breast augmentation consultation with Plastic and Reconstructive Surgeon Dr Norris will be the clearest and most accurate way to get the right recovery advice – including how and when to resume exercise.
If you would like to book your consultation, please contact our team at our Sydney (Bondi Junction) or Bella Vista locations.