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.
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Download Your FREE Workout Plan Here
Download the PDF calendar for this workout plan so you can easily access your daily workouts.
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.
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 Dumbbells. 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.
Program FAQs
Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
How To Download and Use This Workout Plan
Stronger 25 Workout Program: WEEK 1
Day 1: 25-Minute Full Body Push Workout
- NEW WORKOUT COMING: Monday, July 17th at 4AM CST
- 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
Day 3: 25-Minute Leg Workout: Strength, Power and Isometrics
- NEW WORKOUT COMING: Wednesday, July 19th at 4AM CST
- 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
Day 5: 25-Minute Full Body Strength and Abs Workout
- NEW WORKOUT COMING: Friday, July 21st at 4AM CST
- 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
Day 6: 25-Minute Full Body Pull Workout
- NEW WORKOUT COMING: Monday, July 24th at 4AM CST
- 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
- NEW WORKOUT COMING: Thursday, July 27th at 4AM CST
- 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
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.
- 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.
- 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.
- 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.
- Zero 30 is a no equipment full body, body weight workout program designed to be done ANYWHERE.
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Strength Training Program FAQs
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.
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.
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.
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.
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
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.
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