Progressive Overload Workout Plan (Overload 30)

Great all around workout that builds strength. I achieved muscle fatigue in each workout. This is my go to and I have repeated it several times.

I was waiting for a plan like this with 2 arm days and 2 leg days per week. Each day really seems to get into your muscles and bring them to fatigue with the 3 sets. I do miss a cardio/core day, but there is a little core sprinkled in the first week and a great HIIT finisher in each!

This was a great new challenging workout! I really pushed myself. I was so proud when I finished this workout! Its a great way to prepare for obstacle races!

I have been working out with Lindsey and Rachel for a few years and this has been my favorite program so far. I feel so strong after every workout. They have inspired me to “go heavy” reaching for 20lb dumbbells which I never thought I would do. Lindsey talks you through the moves and explains how to make them work for you. I always struggled with deadlifts hurting my back until Lindsey offered a modification, now they are one of my favorite moves. Thank you NML!!

I just finished my 4th time through this and am the strongest I’ve been in my life (33yo, 8 months pp with my first baby, also started medical residency this year). The workouts are incredibly efficient and difficult and I’ve been slowly able to up my weights each time through (now up to the weights she uses in the videos largely). Her messaging is amazing and helps me stay motivated even when sleep deprived and in my crazy life! I got hooked on her energy and workouts with her pregnancy workouts and planned to go back to the programs I had been doing before pregnancy, but tried this and won’t be going back! I cannot believe this is free and am so thankful to the NML team!

I have been working out with NML for 5 years and this is my FAVORITE plan!! I feel like such a beast completing 3 sets of heavy strength! Your workouts have been with me through injury and I feel stronger than ever! Because of your encouragement, I have seen my mindset change from aesthetic goals to functional goals and I have found such joy in training. I am thankful to the Lord for NML!! God Bless y’all!

This program makes me feel so strong! Love the basic moves and focus on going heavy. Lindsey and Rachel are always motivating and keep me coming back for more great workouts. Grateful to have NML in my life!

NML is amazing for building real strength and improved cardio in not a lot of time and this program is a perfect example of it! It’s based on what science tells us about how adults need to train to improve health span (e.g., 3 sets strength, split training, HIIT finisher, mobility). It’s scalable for different levels. And most importantly, Lindsey and Rachel talking you through it all is so motivating, makes it FUN and makes the time fly!

I have been working out with NML for several years and love the way Lindsey pushes me (challenges me) to use heavier weights. Met Con is one of my favorite programs because I never thought I’d be able to do 100 reps of an exercise, but with consistent training, I surprised myself with how strong I actually have become!

I stumbled across NML when I was searching for some easy to follow dumbbell workouts for women and started doing the overload 30 program. I’m now on my fifth round and love it. Love how easy it is to fit into my life, just 30 minutes and I feel stronger and am seeing real progress. Thank you making these programs freely available ❤️

It makes me feel strong and accomplished. My body changed after doing it 3 times back to back. I couldn’t get enough.

This is probably my favorite NML program! I love the focus on strength but with a HIIT finisher at the end. It makes me feel strong and conditioned. I have repeated it 5 times now and will definitely keep coming back to it in the future. I would absolutely recommend this program!

It was such a fun one that really helped me to feel strong. I went from using 12 pound dumbbells to 15 pound dumbbells. I can’t wait to go thru the program again.

This workout is exactly what I’ve been looking for in this stage of life – late 30’s, simple effective strength moves. Classic moves, repeated for most effectiveness!

Great program for someone who wants to feel their strongest but doesn’t have the time to get to the gym every day, all of Lindsey’s programs are so great, the follow along videos are fun and they take the stress out of planning your own workouts

This program lives up to its name – the progressive overload approach really works. What I love most is how challenged I felt while never feeling defeated. Lindsey strikes the perfect balance between tough programming and supportive coaching. By the end, I felt SO strong and had so much fun getting there with Lindsey and Rachel. Great for anyone looking for efficient, effective strength training.

I tried the workouts of this program at the end of the 12 week Winter Arc 2025…. and I am still working on feel that I have conquered them. This workouts are hard! But at the same time onve you keep doing them you star to feel the progress. I Love NML 💪🏻

After completing this workout program I truly felt stronger and not just because I was sore for days. I’ve been following NML for a few years and as Lindsay gets stronger her workouts seem to get harder. Not to worry she gives you options to scale the workouts. But they seem to just get tougher which is great because I feel like I’m continually getting stronger. When I started a few years ago I could barely bicep curl 15 lb and I’m up to 25 lb curls for at least 3 reps.

This program has made me the strongest I have been in my entire life – 58 years in all! It has also made me realize I am made for hard things, can accomplish things that scare me (like box jumps), and move into my 60s with more energy and better health!

You cannot complete this program 2-3 times and not see visible results! Wow – NMLs best program!

I loved this program! I really appreciated the chance to focus on building strength and muscle, while still getting my heart rate up (especially at the end)! And as always, I love that they get it done in about 30 min. I would love more plans like this!

I have completed this program a few times and each time it is just as challenging as the first. This hits everything. I am always so sore after an overload workout, but they are all so fun I can’t wait to go back. Hands down my favorite of the plans.

Love this program! I love strength training! But I love how this program challenges you with the one minute buy in and 2 minute buyout of cardio and strength! I’m on my third round of this program and have noticed gains in many areas! And love how each workout is under 40 minutes, perfect for a mom of 3 like me! And love how Lindsey motivates you, I feel like I’m working out with friends!

Truly the best for strength and conditioning

Overload 30 built muscle and led to many sore days!! My favorite program so far!