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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.

woman performing a bicep curl hold and dumbbell press out


Download Your FREE Workout Plan Here

Download the PDF calendar for this workout plan so you can easily access your daily workouts.
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Stronger 25 is our 25-minute strength training program that builds off our 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.

Cover image of stronger25 program - at home strength training program

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, SplitStrong35, HIITStrong35 and Zero30. 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. 

Stronger 25 Workout Program Details

1. Gym Equipment Needed:

A Set of DumbbellsMost 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.

workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Strength Training Program workout calendar PDF with clickable links to daily workouts

How To Download and Use This Workout Plan

  1. Download the Strength Training Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. 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.
  4. 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.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
two women performing an overhead tricep extension with dumbbells

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

Stronger 25 Workout Program: WEEK 1

WEEK 1 of 2-Week Strength Training Plan - Stronger25 by Nourish Move Love

Day 1: 25-Minute Full Body Push Workout

Day 2: 25-Minute Back and Bicep Workout

Day 3: 25-Minute Leg Workout: Strength, Power and Isometrics

Day 4: 25-Minute Sweaty Standing Workout: Abs and Cardio

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.

Stronger 25 Workout Program: WEEK 2

WEEK 1 of 2-Week Strength Training Program PDF - Stronger25 by Nourish Move Love

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

Day 8: 25-Minute Leg Circuit Workout: Slow Burn

Day 9: 25-Minute Unilateral Core

Day 10: 25-Minute Full Body Endurance Training: Pyramid Workout

Wondering Which Workout Program To Do Next?

We recommend repeating each program 2-3 times before moving on to the next program. This allows you to challenge yourself to pick up heavier weights, perform the moves with better form, and measure progress.

  1. Strong 20 is a functional strength training program designed to help you build strength for the demands of everyday life. We recommend completing the Strong 20 program before advancing to Stronger 25. Complete Stronger 25 x 2-3 times before moving on to SplitStrong.
  2. SplitStrong 35 is a strength-focused split training workout routine. SplitStrong is designed to build a solid base of foundational strength. We recommend completing the Strong 20 program before advancing to SplitStrong. Then complete SplitStrong x 2-3 times before moving on to HIITStrong.
  3. HIITStrong 35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
  4. Zero 30 is a no equipment full body, body weight workout program designed to be done ANYWHERE.

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.

Pin this Free Workout Program: Stronger 25 Strength Training Program

Pin for pinterest - 2 week stronger25 strength training workout program pdf

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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