Progressive Overload Workout Plan (Overload 30)

Lindsey has done it again, thank you! Following the “Build” program has helped me up my weights and see more muscle and with that stability. (As a senior both are important to me!) Consistency and following the programs incremental steps have encouraged me to try to increase my weights. Helpful tips, as always, are included so that your form is correct. I hope to keep up with Nourish Move Love for the next decade, God willing!

If you’re looking for true results, this is the program for you (although I would say that for all of NML’s programs!). The moves are simple, allowing you to focus on form and challenging yourself by picking up the heavy weights. I loved the consistency of three sets to build true muscle. I have done this program several times already and will continue to do so! Love, love, love. I’ve never felt stronger!

Ow ow ow ow ow. Pushed through this and have done it twice through. This is an incredible program that humbles me while lifting me up. Thank you!

Not sure how I came across NML. I think I read a news article about the progressive overload plan and decided to give it a try. As a 53 year old man who has been diagnosed as having bulging discs over 10 years ago. I wanted a strength training program that would work for someone of my age, fitness level and personal health challenges and I found it with NML progressive overload. Now I’ve done this plan twice through and I am keeping up with it. What I like about it is that you can definitely push yourself to your limits (and beyond) with it and it’s so intense that the 30+ minutes that it takes to do the workout goes by really fast. I really feel like Lindsey and (the amazing) Rachel have helped me improve my life significantly and for that I want to say thank you.

I am fast approaching my 69th birthday and am coming back from several injuries resulting in giving up weight training and running and resulting in frustration and depression. I have basically started from zero….. I was fortunate to find your website and am excited about getting my strength, fitness and overall wellbeing back on track. I particularly like the Overload 30 program that I will complete tomorrow (with modifications of course) and will continue to utilize.

I love your enthusiasm. It is contagious!

I just finished round 1 of this program and started round 2 yesterday. It’s challenging and rewarding all at the same time. I’m excited to see how I will feel at the end of this round; I already was able to go up from 15lb dumbbells to 20lb for leg days! These videos have been an excellent addition to my daily workout routine and my husband also enjoys doing them with me. I’m so grateful to have stumbled upon NML. Lindsey’s words of encouragement are motivating and relevant as a mama. Can’t wait to try out her pregnancy workouts when the time comes!

I really love this program format. This split really gets my muscles burning and I can feel the progress doing this program over and over! This is a must try! Lindsay is amazing and keeps pushing us in so many ways!

Hey, I just started watching and working out with your videos. I really appreciate your seated workouts. I have a major back issue and cannot balance and have atrophy in my lower legs and feet . I can workout on an elliptical and do Pilates but I often feel left out bc of my disability. You motiva

tee to keep going. I appreciate you.

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 💪🏻