If you’re pregnant and constantly tired, even on days when you “didn’t do much,” you are not alone. Many expecting moms are searching for ways to boost energy during pregnancy, only to feel frustrated when typical advice like “get more sleep” doesn’t seem to touch the depth of their exhaustion. Here’s the truth that often gets overlooked: pregnancy is one of the most physically demanding experiences the human body can go through, and feeling tired is not a failure. It’s feedback.
This post is here to help you understand why pregnancy feels so exhausting and, more importantly, how to support your energy naturally in a way that works with your body rather than against it.
Pregnancy is Physically Demanding in Ways We Don’t Talk About Enough
Let’s start with the part most people don’t tell you.
During pregnancy, your body operates at roughly 2.2 times your basal metabolic rate (BMR) for about 280 days. For context, the upper limit of sustainable human energy expenditure is about 2.5x BMR. Running a marathon also sits around 2.2x BMR.
That means pregnancy is comparable to running a marathon…every single day…for months.
Your body is building a whole human, creating a new organ, increasing blood volume, shifting hormones, supporting fetal growth, preparing for birth and delivery…and recovery! Of course you’re tired!
This level of sustained physical output is incredibly demanding, and acknowledging that reality is often the first step toward feeling better. You don’t need to push harder, you need support and grace.
Listen to Your Body First: Rest is Not Giving Up
One of the most powerful ways to boost energy during pregnancy is also the simplest and the hardest to accept: rest when your body asks for it.
There’s a difference between discomfort and depletion. Pregnancy fatigue is often your body signaling that it needs recovery, not motivation. Ignoring that signal can lead to deeper exhaustion, increased stress, and slower recovery over time.
This might look like:
- Going to bed earlier
- Taking breaks during the day
- Ajusting workout intensity
- Letting go of unrealistic productivity expectations
If fatigue feels sudden, extreme, or unlike anything you’ve experienced before, it’s always wise to check in with your healthcare provider. But for many moms, ongoing tiredness is a normal physiological response to pregnancy itself.
NSDR: Deep Rest Without Needing to Sleep
Sleep isn;t always accessible during pregnancy. Between discomfort, frequent bathroom trips, and busy schedules, naps are not guaranteed. That’s where NSDR (non sleep deep rest) can be incredibly helpful.
NSDR allows your nervous system to downshift into a restorative state without actually falling asleep. It helps reduce stress hormones and can noticeably improve energy levels.
Simple ways to practice NSDR:
- Lying down with your eyes closed and focusing on slow breathing
- Guideed body scnas
- Listening to an NSDR or yoga nidra style audio for 10- 20 minutes
Think of this as giving your body a reset, even when sleep isn’t an option.
Meditation and Breathing That Supports Energy
Energy isn’t just physical. It’s also neurological.
When your nervous system is constantly in a heightened state, your body burns through energy faster. Gentle meditation and breathing practices help regulate that system so energy can be used more efficiently.
Try starting with:
- Slow nasal breathing
- Longer exhales than inhales
- Short, consistent sessions rather than long practices
Even a few minutes can create noticeable shifts, especially when practiced regularly.
Exercise That Boosts Energy Versus Drains It
Movement can be one of the best ways to boost energy during pregnancy, but only when it’s done intentionally.
Movement that often supports energy:
- Walking
- Prenatal strength training
- Low to moderate intensity workouts
- Short, consistent sessions that leave you feeling capable afterward
Movement that often drains energy:
- High intensity workouts without enough recovery
- Long duration cardio sessions
- Pushing through fatigue
- Trying to match pre-pregnancy performance
A helpful rule of thumb is to finish movement feeling like you could do a little more. Pregnancy is not the season to empty the tank.
This is where structured prenatal training can make a huge difference! If you’re looking for guidance for your prenatal fitness journey, I would love to help! I am an ACE Certified Personal Trainer and NASM Women’s Fitness Specialist with an emphasis on pre-/post-natal education, and I offer in-person training, online virtual coaching, and program design to ensure your fitness needs are met in a supportive and compassionate way. Contact me for a free consultation or browse my ready-to-go prenatal programs today!
Nutrition That Supports Sustained Energy
Food is fuel, but not all fuel works the same.
To support stable energy levels during pregnancy, focus on:
- Protein at every meal to support tissue growth and blood sugar balance
- Healthy fats for sustained energy and hormone support
- Consistent meals and snacks to avoid big energy crashes
- Hydration throughout the day
Rather than chasing quick fixes, aim for nourishment that keeps your energy steady.
It’s also important to ensure you are eating enough. The old adage of “eating for two” isn’t quite right, but you do need to increase your caloric intake during pregnancy to support the high physiological demands on your body in pregnancy!
Pregnancy calls for an additional 250-350 calories, on top of your body’s maintenance calorie budget (not the amount of calories you eat when trying to lose weight!). Unsure what that looks like? Check out our FREE calorie calculator to get a tailored maintenance calorie, adjusted for pregnancy or breastfeeding!
Energy Is Holistic, Not a Single Fix
There’s no one trick to feeling energized during pregnancy. Supporting energy comes from layering habits that respect your body’s workload.
That includes:
- Rest and recovery
- Nervous system regulation
- Intentional movement
- Adequate nutrition
- Compassion for the season you’re in
When these pieces work together, energy becomes more sustainable and less forced.
How This Shows Up in the Bump to Baby Program
Bump-to-Baby Full Prenatal and Postpartum Exercise Program
This philosophy is exactly why the Bump to Baby Program exists.
It’s designed to support pregnant moms through strength training, recovery, and movement that honors the reality of pregnancy. Instead of pushing harder, the program focuses on building resilience, preserving energy, and preparing your body for birth and postpartum recovery without burnout.
If you’re looking for guidance that adapts to your energy levels and changes with you through pregnancy, this program was built with you in mind.
You’re Not Lazy. You’re Pregnant!
If there’s one message to take with you, let it be this: feeling exhausted does not mean you’re doing something wrong.
Your body is performing an extraordinary amount of work every single day. When you support it instead of fighting it, energy becomes something you protect and rebuild, not something you constantly chase.
And that shift alone can make pregnancy feel a little lighter.
Additional Resources for Pregnancy Energy Support
If you’re navigating pregnancy fatigue and want more support, these resources may help you go deeper:
On The Fitness Cult
- Strength Training During Pregnancy: What You Need To Know
A helpful breakdown of how to move your body safely while pregnant and why strength training can actually support energy and recovery. - Postpartum Recovery Timeline: What to Expect After Birth
Understanding what comes after pregnancy can help you make more sustainable choices now and avoid burnout later. - Setting Realistic Fitness Goals During Pregnancy and Postpartum
A mindset focused guide to setting expectations that work with your changing body.
Trusted External Resource
- American College of Obstetricians and Gynecologists (ACOG): Exercise During Pregnancy
ACOG provides evidence based guidance on physical activity, fatigue, and general pregnancy wellness. This is a great reference if you want reassurance or have questions to bring to your healthcare provider.
Gentle reminder: while education is empowering, always consult your healthcare provider if fatigue feels extreme, sudden, or concerning.
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