Signs You’re Lifting Appropriately During Pregnancy

(And Signs You Might Be Doing Too Much)

One of the most common questions pregnant women ask isn’t “Can I exercise?” — it’s:

“How do I know if what I’m doing is actually okay?”

After years of mixed messages, fear-based advice, and rigid rules, it’s understandable to feel unsure. Especially when you’re trying to balance staying active, protecting your body, and doing the “right thing” for your baby.

The good news?
Your body gives clear feedback when training is appropriate — and when it needs adjusting.

This post will help you recognise supportive signs, early warning signs, and what to do next — without panic or guilt.

First: what “appropriate” training actually means

Appropriate pregnancy training is not about:

• lifting the heaviest weight

• pushing through discomfort

• sticking rigidly to a program

It is about:

• feeling strong and capable

• maintaining control and confidence

• recovering well between sessions

• adapting as pregnancy changes

Appropriate training supports your body — it doesn’t fight it.

Signs your training is appropriate and supportive

These are the green flags I look for as a coach.

1. You feel worked — not wiped

After a session, you might feel:

• warm

• lightly fatigued

• mentally clearer

But not:

• dizzy

• shaky

• completely drained for the rest of the day

You should still have energy left for life —
especially if you’re already managing work, family, and pregnancy.

2. Your technique stays consistent

Appropriate load allows you to:

• maintain good posture

• move with control

• breathe without panic or strain

• finish sets without rushing the last reps

If technique breaks down early in a set, the load (or volume) may be too high for that day.

3. Breathing feels manageable

During pregnancy, breathing and pressure management matter more than ever.

Supportive training allows you to:

• breathe continuously or with gentle bracing

• avoid excessive breath-holding

• feel pressure distributed, not forced downward

Breathing that feels panicked, rushed, or held out of necessity is a cue to adjust.

3. Breathing feels manageable

During pregnancy, breathing and pressure management matter more than ever.

Supportive training allows you to:

• breathe continuously or with gentle bracing

• avoid excessive breath-holding

• feel pressure distributed, not forced downward

Breathing that feels panicked, rushed, or held out of necessity is a cue to adjust.

5. Symptoms stay stable or improve

This includes:

• pelvic floor comfort

• abdominal control

• general aches and pains

vTraining that’s well-matched to your body often helps you feel better, not worse.

Signs you may be doing too much (or need modification)

These aren’t reasons to quit training — they’re signals to adjust.

1. Pelvic heaviness or pressure

Feelings of:

• dragging

• heaviness

• “something dropping”

during or after training are important signals. They suggest load, volume, or pressure management may need modifying.

2. Pain during or after sessions

This includes:

• pelvic pain

• sharp abdominal pain

• worsening back or hip pain

Pain is not a badge of effort in pregnancy. It’s information.

3. Increasing abdominal doming or loss of control

Some abdominal shape change is normal as pregnancy progresses — but increasing doming combined with loss of control or discomfort suggests a need to adjust:

• load

• position

• tempo

• or exercise choice

4. Excessive fatigue or poor recovery

If training leaves you:

• exhausted for days

• emotionally flat or irritable

• struggling to get through daily tasks

It’s a sign your body needs less intensity or volume, not more discipline.

5. Needing to “push through” symptoms

If you’re constantly telling yourself:

• “I’ll just finish this set”

• “It’ll be fine”

• “I should be able to do this”

That’s often a cue that the session isn’t matching where your body is that day.

What to do if you notice warning signs

This is where many women go wrong — they jump straight to stopping.

Instead, try this order:

1. Reduce load

2. Reduce reps or sets

3. Slow the tempo

4. Change position or stance

Swap the exercise

Often, one small change is enough to bring training back into a supportive zone.

When to seek extra support

If symptoms persist despite modifications, or you’re unsure what’s normal for you, it’s appropriate to seek:

• guidance from a qualified prenatal coach

• assessment from a women’s health physiotherapist

• support that considers both movement and pelvic health

Asking for support isn’t a failure — it’s part of individualised care.

The bigger picture

Pregnancy training isn’t about perfection.

It’s about:

• listening

• adapting

• staying connected to your body

• and maintaining confidence in movement

When training is appropriate, it builds strength and trust — not fear.

What to read next

If you’re wondering how to balance strength, recovery, and real life once baby arrives, the next post will explore:

“Returning to Strength Training After Birth: How to Progress Without Rushing”