Free Pregnancy Workout Plan For Every Trimester

I was unsure where to start in my workout journey at 6 weeks postpartum with my second baby. I did not prioritize exercise after having my first baby just 2.5 years ago so I knew I needed a specific program for postpartum. It has helped me so much! I feel so much stronger and confident. I plan on continuing a new NML program next!

Lindsey is a great instructor. She has great energy and has great workout plans. I love how she keeps it real, she doesn’t pretend to be perfect and lets you know when she is feeling the burn and struggles right along with you. Her co-instructors are wonderful too. I love how they do the modified version of the exercise, which is the version I have to use about half the time.

Day 2 arm day! Wow! Seemed easy when I started and now my arms are burning. Grateful for a good 20 mins!

I have been doing NML workouts for over a year now and find the variety and time limit very doable for this extremely busy time in my life. As someone who has done every single program NML has, getting a new one in time for summer is a dream.

I love this program and the ease of turning on the tv and getting it done. I love that Lindsey is encouraging, knowledgeable, and has put together such a well thought out plan. I’ve been going for a few months and I’ve really seen improvements . Thank you NML!

I love these short effective workouts. I’m older(56) and longer workouts are very challenging for me. But Max 20 is exactly what I need and love. Going heavy and building strength. All part of my nursing home prevention program and I love you are a part of it too.

I started weight training again in January after taking a break due to life and I’m so glad I came back to what got me going again. I’ve loved these workouts for years and after doing this program I have never felt stronger. I’m on my 2nd go and I already feel the gains and can’t wait to try increasing weight ❤️.

Over 70 mom and grandmother, who is trying to set an example for the next generation. Love ths workout my goal is a real pull up in 6 months and better muscle definition. It takes longer for senior but it’s possible. Thanks Lindsey andz Rachel

I was looking for an injury friendly workout. As someone who enjoys HIIT training, I had to step away from this style due to a tear in my hip labrum. I wanted to work on muscle building while giving the high impact a rest. After completing this workout for 4 weeks, I noticed muscle strength by bringing them to fatigue (lower weight/higher reps) and surprisingly my VO2Max also increased. I can only attribute it to the 2 min hiit finishers. I love the adding this on the end, getting my hiit fix/my HR high but also preserving my injury. Do Not underestimate this style of workout. I was very impressed with this program!

I started Overload 30 back in November 2025 and went through it 1.5 times before the holidays; took me about 3 weeks. Travelled, took some time off, then started it again. Did Overload 30 3 times over 1.5 months and I feel AWESOME! Had to do some of the modified moves, but I finished!! Thanks Lindsey and Rachel, you gals are great!

Seven months ago, I had open-heart surgery to replace my aortic valve. My sternum was literally cut open and bound together with wire. After eight weeks, my movement and lifting restrictions were lifted, and I was off heavy pain meds, unable to start driving and back to life with five kids. I completed cardiac rehab rehabilitation, but I had not lifted more than 5 pounds the entire time. I was a long way to go to recovery and regain my strength. A friend recommended this program and I started on it and was able to do a few days in a row and then rest for a few days but I was able to do it. I started out at 5 pounds and then increased to eight and then 10 and then 12 pounds. I’m about to finish the program tomorrow and I’m so much stronger and more capable. I also am able to do walks and runs and longer cardio exercises and yoga. This is absolutely changed my life for the better. Thank you!

Great program! I really like how this athlete-style workout combines strength training with mobility, balance, and conditioning—it makes the routine more functional rather than just focused on aesthetics. The use of trisets, HIIT intervals, and progressive overload is a smart way to improve both muscle and athletic performance over time. Training 25–30 minutes a day with a structured plan like this is practical and sustainable for long-term results

Absolutely love this 4 day workout split!! It’s challenging but doable and I feel so strong after completing it!! Please do more videos like these, especially with the rep drops!

I’ve been doing a different plan for the last year on repeat, had some good results. Injured my knee and recovered and tried to get back into that program, but it felt boring. Found this one, and the muscle gains have been incredible. Symmetry in my legs is almost if not fully equal now, my arms are more defined than they’ve ever been, and I always feel great after I finish the workout. They are fun and encouraging to work out with as well. Definitely recommend!

I love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted to let you know 🙂

I found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20!

Great advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair!

After about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you!

I completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger!

This program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56!

Finally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum.

Not quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best!

I have just started and am completing my first week. Feeling much lighter and more energetic than when I started.

Q – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year.

I love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and jumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more!

I have just started this 50+ workout plan. I am 56 yrs old and I am wanting a structured plan of strength training, cardio, rest suitable for my age group. This plan ticks all the boxes. I am wanting to build more muscle mass to reduce my risk of a strong family risk of type 2 diabetes and prevent it altogether. To get stronger and live longer better.