Stronger 25: Strength Training Program
Build strength at home with this free strength training program: Stronger 25! This home workout program will challenge your strength, power, resistance, control and core training. Download the strength training program PDF with daily workout videos on YouTube. All you need is a set of dumbbells and 25 minutes a day.
Stronger 25 is my 25-minute strength training program that builds off my popular Strong 20 Workout Program.
This strength program will challenge your strength, power, resistance, control and core training.
We’re taking functional strength training to the next level. We’ll target all major muscle groups including the upper body, lower body and core through resistance training.
Each workout includes dedicated core training and a functional, mobility-focused warm up and cool down. Challenge yourself to lift heavy weights, focus on the movements, and finish the program stronger than you started.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan
A strength program designed for real life. The workouts are short, efficient and scalable for all fitness levels – from postpartum/beginner to intermediate or advanced.
This free, 2-week workout plan is modeled after our popular strength training programs: Strong 20, SplitStrong 35, Build 30, MetCon 100, HIITStrong 35, and Zero 30. These programs are different from our other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program.
You can find more information about which signature program is right for you (and the order I recommend progressing through my programs) in this free Nourish Move Love Program Guide.
Read A 5-Star Review ⭐⭐⭐⭐⭐
“Love LOVE Stronge 20 & Stronger 25!! I should say I absolutely love all of your workouts! Your workouts keep me coming back for more and make me feel so strong after having two kids. Thank you so much for providing these free workouts that are absolutely awesome. I have never been able to be consistent with my workouts until I started watching you! I also love the 10-minute diastasis recti – it has made my core feel stronger and not like mush.”
— Laine M.
Already completed this challenge? Leave a review!
Week 1
Day 1: 25-Minute Full Body Push Workout
- YouTube Link: Full Body Push Workout (Stronger 25, Day 1)
- Equipment: Dumbbells and optional mini loop resistance band and step/bench/box
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats. Add an incline to launcher push ups and modify the core burnout as needed. You can sub any of these Pregnancy Core Exercises as your pregnancy progresses.
Day 2: 25-Minute Back and Bicep Workout
- YouTube Link: Back and Bicep Workout (Stronger 25, Day 2)
- Equipment: Dumbbells and sweat towel
- Pregnancy Modifications: Follow the workout modifier and modify the core burnout as needed. You can sub any of these Pregnancy Core Exercises as your pregnancy progresses.
Day 3: 25-Minute Leg Workout: Strength, Power and Isometrics
- YouTube Link: Leg Workout (Stronger 25, Day 3)
- Equipment: Dumbbells and optional mini loop resistance band and step/bench/box
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub squats if lunges don’t feel good for you and modify the core burnout as needed. You can sub any of these Pregnancy Core Exercises as your pregnancy progresses.
Day 4: 25-Minute Sweaty Standing Workout: Abs and Cardio
- YouTube Link: Sweaty Standing Abs and Cardio (Stronger 25, Day 4)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. As your pregnancy progresses, option to sub this Pregnancy Core Workout instead.
Day 5: 25-Minute Full Body Strength and Abs Workout
- YouTube Link: Total Abs and Full Body Workout (Stronger 25, Day 5)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub squats if lunges don’t feel good for you, add an incline to planks and push ups, and modify the core burnout as needed. You can sub any of these Pregnancy Core Exercises as your pregnancy progresses.
Week 2
Day 6: 25-Minute Full Body Pull Workout
- YouTube Link: Full Body Pull Workout (Stronger 25, Day 6)
- Equipment: Dumbbells and sweat towel. Optional bench/box/step.
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Option to make all single leg exercises bilateral. Modify the core burnout as needed by adding an incline to planks, or sub any of these Pregnancy Core Exercises as your pregnancy progresses.
Day 7: 25-Minute Chest, Shoulders and Triceps Workout
- YouTube Link: Chest, Shoulders and Triceps Workout (Stronger 25, Day 7)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier and modify the core burnout as needed. You can sub any of these Pregnancy Core Exercises as your pregnancy progresses.
Day 8: 25-Minute Leg Circuit Workout: Slow Burn
- YouTube Link: Slow Burn Leg Workout (Stronger 25, Day 8)
- Equipment: Dumbbells and optional mini loop resistance band
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub squats if lunges don’t feel good for you and modify the core burnout as needed. You can sub any of these Pregnancy Core Exercises as your pregnancy progresses.
Day 9: 25-Minute Unilateral Core
- YouTube Link: Unilateral Core Workout (Stronger 25, Day 9)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier as needed, taking planks from your knees or adding an incline. Be mindful of rotational twists as your pregnancy progresses, or sub this Pregnancy Core Workout.
Day 10: 25-Minute Full Body Endurance Training: Pyramid Workout
- YouTube Link: Full Body Pyramid Workout (Stronger 25, Day 10)
- Equipment: Dumbbells
- Pregnancy Modifications: Follow the workout modifier and slow down moves as needed.
Find This Workout Plan On Youtube
Youtube Playlist
Stronger 25 Workout Program Details
1. Gym Equipment Needed:
A Set of Dumbbells (Discount Code: NMLTF5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment: Mini Loop Resistance Bands (Discount Code: NML), Gliders/Sweat Towel and Optional Bench/Chair.
2. Time Requirement:
Workouts are 25 minutes per day, 5 days per week.
This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!
If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. So your training plan would look like:
Week One:
Day 1: Full Body Push
Day 2: Back and Biceps
Day 3: Leg Workout
Week Two:
Day 6: Full Body Pull
Day 7: Chest, Shoulders and Triceps
Day 8: Leg Circuit Workout
3. Fitness Level:
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
4. Cost:
FREE! No sign up needed.
Strength Training Program FAQs
What Is The Best Strength Training Program?
A good strength training program will include compound strength training exercises (or exercises that engage several muscle groups at once). They’ll also divide weight training sessions by muscle group (split training). This allows you to build muscle by working muscle groups to fatigue while still allowing proper rest and recovery time.
Can I Do This Plan If I’m A Beginner/Pregnant/Postpartum?
Yes. Strength training is naturally low impact and a great option for beginners and pregnancy/postpartum. Follow along with the modifier for options to scale each move as needed.
What Are The Benefits Of Strength Training Programs?
Strength training workouts build muscle, improve muscle endurance and reduce risk of injury. These workouts can also reduce risk of heart disease and increase bone density. Strength workouts can be scaled for any fitness level, and following a plan is beneficial because it will target different muscle groups, taking the guesswork out of how to train effectively.
How Many Times A Week Should You Strength Train?
I recommend that beginners start to strength train with 20-30 minute workouts, 3 days a week. This is a pace that allows your body proper time to recover between training sessions as you build strength. Our more advanced weight lifting plans follow a 5-day training split.
How Much Weight Should You Lift To Gain Muscle Mass?
Progressive overload is important for building muscle. When you gradually increase the weight, frequency, or number of repetitions in your strength training routine, you’re implementing progressive overload. When choosing weights, the last 2-3 reps of each exercise should feel challenging to complete, but you should be able to complete them with good form.
How To Download and Use This Workout Plan
- Download the Strength Training Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Stronger 25 Workout Program.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
Pin this Free Workout Program: Stronger 25 Strength Training Program
Leave A Review
Your review helps us keep creating free workouts.
Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.
Love the Abs at the end of each day!
January 13, 2026
This plan has so many great aspects. From the abs added on each day to a full body push and a full body pull day. And don’t forget a Pyramid workout for Day 10! The length of each class is great when you are short on time, but want to get in a full workout. As always warm up and cool down are included which is a big bonus!
The Most Effective FAST Workout Plan
January 9, 2026
This Stronger 25 plan is one of my absolute favorites from NML! It is fast and effective, with tons of modifications so you can truly go at your own pace, and can do this plan over and over again with different weights/reps as you get stronger. As a new mom, 25 minutes is the perfect length for this stage of my life, and I still feel like I am getting a good workout!
Don’t underestimate this one
January 7, 2026
Each workout is just 5 minutes longer than Strong 20, but it is definitely more intense. Must be the shorter rest times – 30 seconds on, 10 seconds rest, and repeat for trisets? Cue the fatigued muscles! Overall it’s a lot more conditioning-focused in my opinion compared to just heavy strength. The day 10 pyramid is a fun challenge to check off your list.
Stronger in 25! Love it!
December 30, 2025
I am 54 years young and have worked out all my life! As I have gotten older and started menopause I noticed I needed to change my workout to see results. I used to do cardio and full body lifting 4-5 days a week. Now I follow the workout plans and get my 15,000 plus steps a day alternating muscles and I love it! Stronger in 25 is just the right amount of time to squeeze into a busy day.
Love this program!!!
December 27, 2025
I’ve done this program at least a few times, and I love how scalable it is! I can increase weights, and I’ve also recently adapted it using one dumbbell for travel. I love it and highly recommend it!
Just right!!
December 27, 2025
Love how this pushes me yet makes it just short enough that I’ll do it on busy days. Love the last five minutes of each workout. Sometimes I just turn on the videos so I can hear the pep talks!
Strength Training Convert
December 27, 2025
I’m a lifelong runner who’s been avoiding strength training forever. I’m also a physical therapist who knows better 😬. This Fall I contrived my husband to run a marathon with me, and he got me to do a hyrox with him. I finally realized how empowering and rewarding strength training can be. I came to NML from the recommendation of a friend and long-time running buddy who completed the prenatal plan and told me she felt stronger going into labor with her second than ever in her life. Sold. I’m six weeks into the winter arc plan and am loving stronger 25. It’s scratching the itch of checking the boxes and going through the motions that I really enjoy from running plans. I’m so grateful for the intentionality behind the plan and all the ways I am being built up and encouraged to do my best rather than thrown into a spiral of comparison or defeat. I can already see the way this program is helping me be more balanced and set up for more longevity in my career, and I’m so grateful for the opportunity to get stronger and feel like an athlete in such an accessible way.
Love this workout sequence! I keep coming back!
December 27, 2025
Love love love this program. Quick, efficient, and effective. As a busy mom, I don’t have a ton of time to workout, and this plan packs a punch in 25 minutes! I love all the workout plans, but I keep coming back to this one!
Amazing
December 26, 2025
This program is the perfect combination of all things in great length of time
You Will Feel Amazing
December 26, 2025
I’ve been doing NML workouts for over a year and I have never felt healthier and fitter. I REALLY appreciate all the NML staples in each program: moving in all planes, mobility, building strength, positivity, and goal setting. This plan is a great follow-up to Strong20.
Consistent fav
December 26, 2025
This plan is one of my favorites – one of the things Lindsay says is that you can do the workouts again and see improvement – this is it for me – I am now using heavier weights than when I first started this plan. Finding NML has been life changing!!
great work outs!
December 26, 2025
I laugh everytime you say your 70 yr old self will thank you! I am currently 71 yrs old and have been doing nml for about 5 yrs. I have always excercised ( think Jane Fonda, The Firm) but I find nml challenging, different every day and effective. I do use many of the modifications due to past injuries and arthritis but I am happy to report I am able to keep up with the workouts and my 4 grandchildren! thanks to nml!
Great plan after an illness
December 26, 2025
I had been sick for a month meaning all exercise was on hold. When I was ready to jump back into it again I knew I needed a plan that would gradually get me back to my previous fitness level. This was it! The moves were challenging but the format was totally doable for someone coming from an exercise break. After a month of following this plan I know I’m ready to take on the more challenging plans.
Perfect length!
December 26, 2025
I love the Stronger 25 series. It is the perfect length to squeeze in before work without feeling rushed while still feeling strong!
Working mom go to !
December 26, 2025
As a working mom of two, time is of the essence. I start my day with a walk, and of course a NML workout! This program (and all programs really) is a quick, effective, and most importantly, FUNCTIONAL workout. NML has changed the way I see fitness and I no longer strive for “smaller body”. Now my goals are strength, and making sure I can carry each one of my babies on my hip. At 35, this program is exactly what I need. So grateful for NML and starting another year STRONG
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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