Breast uplift / exercise / weight loss - Personal trainer

Dear Trustworthy323338,

I understand your concern. It is best that you consult your plastic surgeon regarding post operative care and management (i.e including massage techniques and timing) specific to your case. Your surgeon knows your condition well and has preferences on when and what to use for faster healing and recovery. Post operative care and management depends on the type of surgery performed and the technique used during surgery among other factors.
It is best, however, that you follow your plastic surgeon's advice on post operative care management for a smooth and faster healing and recovery.


Daniel Barrett, MD
Certified, American Board of Plastic Surgery
Member, American Society of Plastic Surgery
Member, American Society of Aesthetic Plastic Surgery

I recommend patients do not do any exercises using the pectoralis major muscle for 1 month after breast lift surgery. The technique I recommend is The Bellesoma Method. This will reshape your breast tissue creating upper pole fullness without implants, elevate them higher on the chest wall and more medial to increase your cleavage. The weight of the breast is transferred to the underlying pectoralis major muscle resulting in long term stability. Vertical scars are avoided, nipple sensation (in 95%) and the ability to breast feed are maintained.

Best Wishes,

Gary Horndeski, M.D.

Usually, about 10% or more weight change up and down needs to occur to notice a change in your breasts. And, they may or may not get saggier. Dr. Ted Eisenberg, Board Certified Plastic Surgeon and Author. RealSelf Distinguished Hall of Fame Inductee. Philadelphia, Pa., USA

Since you're a personal trainer and likely used to high-intensity workouts, your return to exercise after a breast uplift (mastopexy) with augmentation needs to be gradual to allow proper healing. Here’s a general guideline, but always follow your surgeon’s specific advice:
Timeline for Returning to Exercise
• Weeks 1-2: Focus on rest and light walking to promote circulation without increasing strain on your chest. Avoid raising your arms above shoulder level.
• Weeks 3-4: You can increase walking speed and incorporate light lower-body movements (e.g., bodyweight squats, seated leg exercises) as long as there’s no strain on your chest muscles.
• Weeks 5-6: Gradually introduce light resistance training for the lower body. Avoid upper-body work, high-impact cardio, and anything that engages the pectorals.
• Weeks 6-8: Depending on your healing progress, you may be cleared to start light upper-body exercises, but avoid heavy lifting or chest-focused workouts.
• After 8-12 weeks: Most surgeons allow a return to normal training, including chest exercises, but start with low weight and controlled movements.
Will Weight Loss Affect Breast Position?
Since your breasts now have implants and have been lifted, losing a few kilograms shouldn’t cause sagging unless the weight loss is extreme. However, factors like skin elasticity, the size of your implants, and how much natural breast tissue you have will play a role. If your skin has good elasticity, moderate weight loss won’t have a major impact.
Tips for Maintaining Breast Shape While Losing Weight
• Prioritize Strength Training: Keep muscle tone in your chest, back, and shoulders to support breast positioning. Avoid excessive chest pressing early on.
• Maintain a Healthy Body Fat Percentage: A slow, steady cut (~0.5kg per week) minimizes drastic changes in breast volume.
• Supportive Bras: Wear high-quality sports bras, especially during workouts, to minimize stress on healing tissues.
• Hydration & Nutrition: Collagen-supporting foods (like bone broth, leafy greens, and vitamin C-rich foods) can help maintain skin elasticity.
If you're aiming for a leaner look, consider working with your surgeon to plan a safe weight loss approach that won’t compromise your results.

If you are intending to lose weight it is best to complete this prior to surgery. The reason is some women notice big changes in their breast size with weight fluctuation while others hardly notice any. Most women are able to return to a non physically demanding job a week or two after surgery. Strenuous workouts can resume after six weeks, though it's advised you proceed gradually. Visit my website or schedule a consultation with a board certified plastic surgeon to learn more.

If your breasts became larger with weight gain, then lose what weight you want first. You can probably start back to work with verbally guiding your clients by one week. Full activities can be resumed by 6 weeks, except for heavy upper body strength like pushups and heavy lifting.