The free home-workout brand from certified trainer Lindsey Bomgren, with hundreds of follow-along dumbbell-strength, low-impact and HIIT videos and structured free plans, including a dedicated 12-week plan for women over 50 · genuinely accessible and more midlife-aware than most · now with an optional paid app · Dumbbells and a mat.
How we assessed this. This is a research-based data profile, not a hands-on test. We assessed Nourish Move Love from its free videos and plans, the new app, its pricing, the creator’s credentials, independent coverage and user sentiment, and the exercise science, scored on our standard criteria. The hands-on sections are marked as pending. This is education, not medical advice; check with your clinician before starting a new programme, especially with joint, pelvic-floor or heart concerns.
Nourish Move Love Review 2026: Quick Answer
Research-based data profile, not personally tested; hands-on sections pending
Women who want free, accessible home strength and low-impact workouts from a certified trainer, and are happy to follow a plan themselves
You want clinical menopause or hormone programming, dedicated pelvic-floor rehabilitation, or heavy barbell loading
A free blog and YouTube home-workout brand with structured plans, plus an optional paid app
About 10 to 45 minutes, self-paced follow-along
A set of dumbbells, roughly 8 to 20 lb, and a mat; some workouts are bodyweight
Genuine low-impact options throughout, with modifications and no-jumping alternatives
Real dumbbell strength, and the over-50 plan actually programmes progressive overload
More midlife-aware than most, with a menopause specialty and a dedicated over-50 plan, but not clinical
Lindsey Bomgren, a NASM-certified trainer with a women’s fitness menopause specialty
YouTube, the blog, and iOS and Android via the app
Free core; optional YouTube membership $5.99 a month, or the app $29.99 a month
Yes, a large free library of videos and structured PDF plans, with no sign-up needed for the plans
Some core work via postpartum and diastasis content, but no menopause pelvic-floor programme
6.7 / 10
Quick Verdict
Worth it for women over 40? For free, accessible home strength and low-impact work, genuinely yes, and it is more perimenopause and menopause aware than most free brands, with the caveat that it is not a clinical menopause programme.
Nourish Move Love earns 6.7/10 in this research-based profile, and it is one of the more midlife-friendly free options we have looked at. Lindsey Bomgren is a certified trainer, and her brand offers hundreds of follow-along home workouts, dumbbell strength, low-impact strength and HIIT, barre, Pilates, mobility and walking, plus genuinely structured free PDF plans. Two things stand out for our audience: the low-impact and joint-friendly options are plentiful and real, including no-jumping alternatives, and there is a dedicated free 12-week plan for women over 50 that actually programmes progressive overload and speaks directly to bone density, muscle loss and hormonal change. That it is all free, from a qualified trainer, is a significant plus.
Where it is limited for our audience. It is still general women’s fitness at its core, not a clinical menopause programme: there is no hormone or symptom-based protocol, and pelvic-floor work comes mainly through postpartum and diastasis-recti content rather than a menopause pelvic-health track. The strength is dumbbell-based and capped by the weights you own, and because the follow-along videos vary session to session, progressing your load is something you track yourself rather than the app doing it for you. The free tier also carries YouTube ad interruptions, which is part of why the paid tiers exist. Use it if you want an accessible, well-coached, midlife-aware home routine and are happy to run it yourself.
Is Nourish Move Love right for you?
Nourish Move Love is strongest for building bone density (6.5 out of 10, against a 5.1 average across the 77 programmes scored) and weakest for starting strength training (6.0 against 6.1).
| Question | Verdict | Rating | Score |
|---|---|---|---|
| How it suits a perimenopausal body | |||
| Is Nourish Move Love good for pelvic floor problems?Based on pelvic floor support and low-impact design | Moderate, but better than mostmost score 4.6/10 | 5.5 / 10 | |
| Is Nourish Move Love genuinely built for perimenopause and menopause?Based on menopause programming, hormone awareness, education and expert credibility | Low, but better than mostmost score 3.3/10 | 4.3 / 10 | |
| Is Nourish Move Love good for painful joints?Based on low-impact design and recovery provision | Strong, and better than mostmost score 6.2/10 | 7.5 / 10 | |
| Is Nourish Move Love manageable when your energy is low?Based on recovery provision and mind-body support | Moderate, about the same as mostmost score 5.7/10 | 6.0 / 10 | |
| Is Nourish Move Love good if you are new to strength training?Based on beginner on-ramp and mind-body support | Moderate, about the same as mostmost score 6.1/10 | 6.0 / 10 | |
| Is Nourish Move Love good for building bone density?Based on bone loading and progressive strength | Moderate, but better than mostmost score 5.1/10 | 6.5 / 10 | |
| Does Nourish Move Love help with nutrition?Based on midlife nutrition support | Low, about the same as mostmost score 4.0/10 | 4.0 / 10 | |
| How it performs as a product | |||
| Can you fit Nourish Move Love into a busy week?Based on time efficiency | Strong, about the same as mostmost score 7.6/10 | 8.0 / 10 | |
| Is Nourish Move Love worth the money?Based on value for money | Strong, and better than mostmost score 6.9/10 | 8.0 / 10 | |
Jump to Section
What Nourish Move Love Actually Is
Nourish Move Love is a women’s home-fitness brand created by the certified trainer Lindsey Bomgren, running since 2015. At its heart it is a large, free library of follow-along home workouts on YouTube and the blog, covering dumbbell strength, HIIT and low-impact HIIT, barre, Pilates, yoga sculpt, mobility, standing and walking cardio, and core, in sessions of roughly 10 to 45 minutes. What sets it apart from a typical workout channel is the structure: there are numerous free, downloadable multi-week plans, from a beginner plan to strength and conditioning blocks, pregnancy and postpartum plans, and a dedicated 12-week plan for women over 50. In 2026 the brand also launched a paid app that adds ad-free training, structured monthly programmes, livestreams, a community and an AI coach, so the model is now free at the core with optional paid tiers.
For this audience it helps to be clear about what it is and is not. It is an accessible, well-coached, dumbbell-based home programme with genuine low-impact options and a real nod to the over-50 body, all available for free, which is a strong combination for midlife women. What it is not is a clinical menopause programme: there is no hormone or symptom-specific protocol, pelvic-floor work is mostly postpartum-oriented, and the strength is capped by the dumbbells you own. Read it as one of the better free, midlife-aware home options, best for a woman happy to follow a plan herself.
Who Is Behind Nourish Move Love? Credibility
The brand is led by Lindsey Bomgren, who has worked in fitness for around fifteen years and has run Nourish Move Love since 2015, and who holds a solid stack of fitness certifications: she is a NASM-certified personal trainer and an ACE-certified group fitness instructor, with further qualifications in pre- and post-natal fitness, functional strength and mobility, and barre, a fitness-nutrition specialism, and, notably for our audience, a women’s fitness specialism in menopause. She now works with a small team as well. That is a credible, well-rounded fitness background, and the menopause specialism is a genuine and relatively unusual signal that she is thinking about the midlife body.
How to read that credibility. These are strong fitness-industry credentials, and they show in the coaching quality and the sensible, progressive structure of her plans. What they are not is clinical or medical: a menopause fitness specialism is a fitness certification, not a medical qualification, so you should expect well-informed, sensible training rather than clinical hormone or pelvic-health care. For most women that is exactly the right level, but if you have significant symptoms or pelvic-floor concerns, treat this as good general training to combine with proper clinical guidance.
Content and Features
At a glance: a large, free library of well-coached home workouts with structured plans, real low-impact options and a dedicated over-50 progressive-strength plan. Capped for our audience by dumbbell-limited loading, no clinical menopause or dedicated pelvic-floor programming, and free-tier ads.
| Format | Free follow-along videos on YouTube and the blog, plus structured free PDF plans, and an optional paid app with ad-free monthly programmes. |
| Workout types | Dumbbell strength, HIIT and low-impact HIIT, barre, Pilates, yoga sculpt, mobility, standing and walking cardio, and core, about 10 to 45 minutes. |
| Strength and bone | Real dumbbell strength; the over-50 plan programmes genuine progressive overload with load increases and deloads. |
| Impact and joints | A real strength: plentiful low-impact strength and HIIT, walking, mobility, no-jumping options and modifications. |
| Women over 40 / menopause | More midlife-aware than most: a menopause fitness specialty and a dedicated over-50 plan addressing bone, muscle and hormonal change, though not clinical. |
| Pelvic floor | Some core work through postpartum and diastasis-recti content, but no menopause pelvic-floor programme. |
| Beginner-friendly | Yes: a dedicated beginner plan, beginner videos and clear modifications. |
| Nutrition | Some recipes and nutrition content, from a fitness-nutrition specialist, rather than a structured plan. |
| Cost | Free at the core; optional YouTube membership and a paid app. |
What Equipment Do You Need for Nourish Move Love?
Very little, which is part of the appeal. Most workouts use a set of dumbbells and a mat, with Lindsey typically recommending a range of roughly 8 to 20 lb so you have lighter and heavier options, and some sessions are bodyweight only. A resistance band or a kettlebell is an occasional optional extra. It is a genuinely home and minimal-equipment programme.
Because the strength work relies on the dumbbells you own, having a couple of weights, ideally an adjustable set, is the most useful thing to buy, so you can keep adding load as you get stronger, which is exactly what the over-50 plan asks you to do.
Recommended spec examples. These picks are curated for convenience by specification and feature fit, not personally lab-tested for long-term durability. Prices are examples; verify before buying.
Exercise mat
For the floor, core and low-impact work at home.Recommended
Starter Dumbbells (up to 10 lb)
The lighter end of her recommended range.~$65 to $80
Medium Dumbbells (up to 25 lb)
The heavier weights for progressive strength.~$50 to $65
A quick heads-up: some of the buy links above are Amazon affiliate links, so if you grab something through them I may earn a small commission, at no extra cost to you. I only ever point you to kit I would happily use myself.
Bottom line on equipment: a set of dumbbells and a mat run almost everything; adjustable weights make progressing easiest.
How We Scored Nourish Move Love: the 6.7 / 10 Breakdown
Scores on our 9 weighted criteria, from our research-based assessment. Women Over 40 is our menopause-fit criterion, and its full 12-capability breakdown follows in the next section.
| Category | Weight | Score | Reasoning |
|---|---|---|---|
| Time Efficiency | 15% | 8 | Short, flexible, self-paced follow-along sessions from about 10 to 45 minutes. |
| Muscle Potential | 18% | 6 | Real dumbbell strength with progressive overload in the over-50 plan, though capped by the weights you own. |
| Women Over 40 Specificity | 10% | 5.5 | More midlife-aware than most, with a menopause specialty and an over-50 plan, but not clinical; full breakdown below. |
| Joint Friendliness | 12% | 8 | Plentiful genuine low-impact options, walking, mobility and no-jumping modifications. |
| Recovery Compatibility | 10% | 7 | Structured plans include deloads, active recovery and mobility. |
| Programme Structure | 12% | 7 | Genuinely structured free plans and calendars, more organised than a typical channel. |
| Value for Money | 8% | 8 | Outstanding: a large, effective library and structured plans, free. |
| UX and Design | 8% | 6 | Clear, well-produced content, though the free tier carries YouTube ads and the app is new. |
| Nutrition Integration | 7% | 4 | Some recipes and nutrition content, rather than a structured plan. |
| Total | 100% | 6.7 / 10 | Research Score. |
Is Nourish Move Love Good for Women Over 40?
Yes, and more so than many free options. It ticks several of the boxes that matter most at midlife: real strength training with dumbbells, which protects muscle and bone; a genuine abundance of low-impact and joint-friendly workouts, including no-jumping and bad-knee-friendly options; and, unusually, a dedicated free 12-week plan for women over 50 that programmes progressive overload and openly addresses bone density, muscle loss and hormonal change. Add a certified trainer with a menopause fitness specialism, clear coaching and the fact it is all free, and it is a genuinely accessible, sensible choice for a midlife woman who wants to train at home.
Where it falls short, and what to pair it with. It is still general women’s fitness rather than a clinical menopause programme. There is no hormone or symptom-specific protocol, and pelvic-floor work is oriented around pregnancy and postpartum rather than a menopause pelvic-health track, so if you have prolapse, leaking or significant symptoms you will want dedicated support alongside it. The strength is also capped by the dumbbells you own and depends on you tracking and increasing your own load, so it is not the heavy, progressive barbell loading that maximises bone gains. It suits a self-directed woman more than someone who needs guided, symptom-specific care.
What the wider picture shows. Nourish Move Love is well liked and widely followed, with reviewers well into their sixties reporting real strength gains, and its blend of accessible strength, low-impact options and a midlife-aware plan is a strong free foundation. Read it as one of the better free, midlife-friendly home programmes, best paired with heavier strength if you can progress to it, and with a pelvic-floor or menopause-specific programme if you need that guidance.
How Nourish Move Love Fits Perimenopause, Menopause and Beyond
Our capability breakdown of how well Nourish Move Love suits women across perimenopause, menopause and post-menopause. Women Over 40 is our menopause-fit criterion, and this is the full breakdown behind the Women Over 40 row above.
Nourish Move Love is strongest for low-impact, joint-friendly training, real dumbbell strength and beginner-friendly access, and it has a genuine midlife orientation; it is weakest on clinical menopause and hormone programming, dedicated pelvic-floor work and heavy loading, in our menopause and midlife capability assessment.
| At a glance | Score |
|---|---|
| Right training for a midlife body | 7.0 / 10 |
| Built for menopause | 4.0 / 10 |
| Whole-woman support | 5.3 / 10 |
This is the perimenopause and menopause assessment, and it is separate from the overall score. Twelve things a programme either does for a midlife body or does not, each scored out of 10 with my reasoning next to it. Together they produce a single menopause fit score, and that becomes one of the nine categories in the overall scoring below.
How Nourish Move Love Fits Perimenopause, Menopause & Beyond
Women Over 40 is our most important criterion, and here's the full breakdown behind it.
Nourish Move Love is strongest for low-impact, and weakest for pelvic floor, hormone awareness, menopause programming, menopause education and midlife nutrition, in our menopause and midlife capability assessment for women over 40.
At a glance
| Capability | Score | Rating | Why |
|---|---|---|---|
| Right training for a midlife body | |||
| Low-impact | 8/10 | Strong | Plentiful genuine low-impact strength and HIIT, walking, mobility and no-jumping modifications, a real strength for joints. |
| Progressive strength | 7/10 | Strong | Real dumbbell strength, and the over-50 plan explicitly programmes progressive overload with load increases and deloads, though you track your own weights. |
| Bone loading | 6/10 | Some | Dumbbell loading plus some impact gives a real bone stimulus, but home dumbbells do not reach the heaviest loads. |
| Recovery & deload | 7/10 | Strong | Structured plans include deloads, active recovery and mobility. |
| Built for menopause | |||
| Menopause programming | 4/10 | Minimal | A dedicated free over-50 plan addressing bone, muscle and hormonal change, though general and educational rather than a clinical menopause protocol. |
| Pelvic floor | 3/10 | Minimal | Some core work through postpartum and diastasis-recti content, but no dedicated menopause pelvic-floor programme. |
| Hormone awareness | 3/10 | Minimal | The over-50 plan references oestrogen decline and hormonal change, but this is general education, not clinical hormone programming. |
| Menopause education | 4/10 | Minimal | Real midlife and over-50 education framing plus a menopause fitness specialty, though light rather than clinical. |
| Expert credibility | 6/10 | Some | A well-certified trainer (NASM, ACE group fitness, pre and post-natal, functional strength, and a women’s fitness menopause specialty), credible but fitness-industry rather than clinical. |
| Whole-woman support | |||
| Mind-body support | 5/10 | Some | Some yoga, mobility and a warm, positive coaching style, plus a community in the app. |
| Beginner on-ramp | 7/10 | Strong | Genuinely beginner-friendly, with a dedicated beginner plan, beginner videos and clear modifications, all free. |
| Midlife nutrition | 4/10 | Minimal | Some recipes and nutrition content from a fitness-nutrition specialist, rather than a structured or menopause-specific plan. |
ScaleBest-in-classStrongSomeMinimalNone
These are evidence-informed suitability ratings, not clinical measurements. They combine exercise science with product-specific research and, where indicated, hands-on testing, alongside multi-source verification, and are approximate. Individual response varies. A starting point, not medical advice. How we score menopause fit
What the sources say: scores combine the free library and plans, the app, the creator’s credentials, independent coverage and the science. Nourish Move Love does well on the right training for a midlife body, with real strength, strong low-impact options and structured plans, and it scores better than most free brands on the built-for-menopause measures thanks to a menopause specialty and a dedicated over-50 plan. It is held back from a higher menopause score because that content is general and educational rather than clinical, with no hormone protocol and only postpartum-oriented pelvic-floor work.
These are evidence-informed suitability ratings, not clinical measurements. They combine exercise science with programme research and multi-source verification, and are approximate. Individual response varies. A starting point, not medical advice. How we score menopause fit.
What the Research Says: Nourish Move Love Checked
The training here lines up well with the evidence for midlife women. Progressive resistance training improves strength and physical function in older adults, which is the basis of the dumbbell strength work and, in particular, the over-50 plan’s progressive-overload structure.[1] For bone, heavier progressive resistance and impact training improves bone density and function in postmenopausal women with low bone mass, as in the LIFTMOR trial, which is the direction the strength work points in, even if home dumbbells do not reach the heaviest loads.[2] That matters because across the menopause transition body composition shifts, with fat mass rising and lean mass falling, so protecting muscle is a priority.[3]
Where the limits lie. The evidence supports the strength direction, but two caveats apply. First, the biggest bone and muscle gains come from heavier, progressively loaded training than a set of home dumbbells usually allows, so if you can build towards heavier weights over time, do. Second, the research on strength does not cover the menopause-specific pieces this programme does not include, such as pelvic-floor rehabilitation or hormone care, which sit best with a dedicated programme or clinician. Used as accessible, progressive home strength with low-impact options, it is well aligned with what midlife women need most.
What Users Report: Verified Sentiment
Rating snapshot: Nourish Move Love has a large following, on the order of a million YouTube subscribers according to third-party trackers, which we treat as approximate, and its reception is broadly warm. There is not much large-scale independent review coverage, so much of the feedback comes from comments and on-site reviews, which we read as directional rather than definitive.
What users praise and criticise. The praise is consistent: it is free and accessible, the dumbbell strength work is effective, the coaching cues and positivity are good, the plans are structured and easy to follow, and it is beginner-friendly, with a striking number of older reviewers, well into their sixties and seventies, reporting real strength gains and even improved bone density, plus postpartum-recovery success stories. The fair criticisms are that the free YouTube videos carry ad interruptions, that individual sessions vary rather than auto-progressing, that the free tier has no personalised programming, and that there is no clinical or menopause-specific medical guidance. On-site testimonials are curated, so we treat them as marketing rather than independent review.
Consistently praised
- Free, accessible and effective home strength from a certified trainer.
- Plentiful genuine low-impact and joint-friendly options.
- Structured plans, including a dedicated over-50 progressive-strength plan.
- Beginner-friendly, with good coaching cues and a warm tone.
Consistently noted
- Free YouTube videos carry ad interruptions.
- Sessions vary rather than auto-progressing; you track your own load.
- No clinical menopause, hormone or dedicated pelvic-floor programming.
- Dumbbell-limited loading, and the paid app is new.
Source and credibility note: the subscriber figure is from third-party trackers and is approximate, and we did not find much independent review coverage, so we treat sentiment as directional, drawn from social metrics and mostly first-party site reviews. Figures can change, so treat them as a snapshot.
Nourish Move Love specifications
- Free trial
- No free trial, 30-day money-back guarantee instead
- Cancellation
- free on YouTube/site (app is separate, see sheet)
- Session length
- ~20 to 35 min
- Who makes it
- Lindsey Bomgren, NASM-CPT, ACE Group Fitness, PROnatal pre/postnatal, Women's Fitness Specialist (Menopause), Fitness Nutrition Specialist; ~15 yrs; not a clinician
- Still maintained
- Active; app v8.277.108 (rel 2026-07-30), id 6759941056
- What is included
- On-demand classes: yesLive classes: noRecovery content: yesMenopause education: partlyStructured programmes: yesMeditation: partlyNutrition guidance: partly
- Women over 40
- Pelvic floor work: partlyMenopause clinician involved: noInjury modifications: partlyBone-health focus: partlyModified progressions: yesCycle syncing: noPrenatal options: yes
- Devices and access
- Offline downloads: partlyCasting to TV: yesSubtitles: partlyWearable sync: no
- Support
- Clinical advisory board: noCommunity: partlySupplement upsell: no
- Last verified
- 13 August 2026
Nourish Move Love Price 2026: What You Actually Pay
| Plan | Cost | Notes |
|---|---|---|
| Free | $0 | Hundreds of follow-along videos on YouTube and the blog, plus all the structured PDF plans, with no sign-up needed for the plans. |
| YouTube membership | $5.99 a month | A lower-cost tier that reduces the ad experience. |
| NML App monthly | $29.99 a month | Ad-free, structured monthly programmes, livestreams, community and an AI coach. |
| NML App annual | $289.99 a year | About $24.17 a month, with a 30-day money-back guarantee. |
Cost and Cancellation
The core of Nourish Move Love is genuinely free: hundreds of workouts and all the structured PDF plans cost nothing, and you do not even need to sign up for the plans, though the free YouTube videos carry ads. There is a lower-cost YouTube membership at $5.99 a month, and the full NML app costs $29.99 a month or $289.99 a year, which works out to about $24.17 a month, with a 30-day money-back guarantee and cancel-anytime, and in the US it may be eligible for HSA or FSA payment through Truemed. You do not need the paid tiers to train effectively. Prices were checked in 2026 and can change, so confirm at sign-up.
Nourish Move Love Pros and Cons
Pros
- A large, free library of well-coached home workouts
- Real dumbbell strength, with progressive overload in the over-50 plan
- Plentiful genuine low-impact and joint-friendly options
- More midlife-aware than most, with a menopause specialty and an over-50 plan
- Beginner-friendly and accessible, from a certified trainer
Cons
- No clinical menopause, hormone or dedicated pelvic-floor programming
- Dumbbell-limited loading, with progression you track yourself
- Free YouTube videos carry ad interruptions
- Pelvic-floor content is postpartum-oriented, not menopause-specific
- The paid app is new, and testimonials are curated
How Nourish Move Love Compares
Here is how Nourish Move Love stacks up against the alternatives women most often weigh it against. Scores come from our own reviews; apps we have not scored yet are marked and update automatically once reviewed.
| Feature | Nourish Move Love | Caroline Girvan | EvolveYou | Pvolve | Sydney Cummings |
|---|---|---|---|---|---|
| Our score | 6.7 / 10 | 7.6 / 10 | 6.1 / 10 | 8.3 / 10 | 6.0 / 10 |
| Monthly price | Free · app $29.99/mo | Free on YouTube · app extra | ~$14.99/mo | $24.99/mo · equipment from $199 | Free on YouTube · app extra |
| Style | Home dumbbell strength, HIIT and low-impact | Follow-along strength | Guided women’s strength | Functional strength, menopause-built | Daily follow-along strength |
| Low-impact options | Plentiful | Some | Some | Yes, low-impact | Some |
| Midlife or menopause focus | Menopause specialty and over-50 plan | None | Minimal | Yes, menopause-built | None specific |
| Best suited to | Women wanting free, midlife-aware home strength | Women wanting free follow-along strength | Women wanting guided app strength | Women ~35+ wanting menopause-built strength | Women wanting daily free follow-alongs |
Nourish Move Love vs Caroline Girvan: Which Is Better for Women Over 40?
Both are free, home-based and strength-focused, but they suit different temperaments. Caroline Girvan is known for intense, structured, no-nonsense follow-along strength and conditioning that can be genuinely challenging, with less talk and more grit. Nourish Move Love is warmer and more accessible, with more low-impact options, a stronger beginner on-ramp, plenty of variety, and a clearer midlife orientation through its over-50 plan and menopause specialty.
For women over 40 the choice comes down to intensity and support. If you want to be pushed hard and enjoy a tougher, more athletic style, Caroline Girvan is superb value for free. If you want an approachable, encouraging, midlife-aware programme with lots of low-impact choices and structured plans you can grow into, Nourish Move Love is the friendlier fit. Neither is a clinical menopause programme, so pair whichever you choose with heavier strength as you progress, and with pelvic-floor or menopause-specific support if you need it.
Best Alternatives to Nourish Move Love
If you want more intensity, more guidance, or the menopause and pelvic-floor support this does not build in, these published options pair or compare well.
Nourish Move Love FAQ
Nourish Move Love is a women’s home-fitness brand created by the certified trainer Lindsey Bomgren, running since 2015. At its core it is a large, free library of follow-along home workouts on YouTube and the blog, covering dumbbell strength, HIIT and low-impact HIIT, barre, Pilates, mobility and walking, plus structured free PDF plans including a beginner plan, strength blocks, pregnancy and postpartum plans, and a 12-week plan for women over 50. In 2026 it also launched a paid app with ad-free, structured monthly programmes.
Yes, more so than many free options. It offers real dumbbell strength, plentiful low-impact and joint-friendly workouts, a beginner-friendly on-ramp, and a dedicated free 12-week plan for women over 50 that programmes progressive overload and addresses bone, muscle and hormonal change, from a trainer with a menopause fitness specialty. The caveat is that it is not a clinical menopause programme: there is no hormone or symptom-specific protocol, and pelvic-floor work is postpartum-oriented, so pair it with dedicated support if you have significant symptoms.
Largely yes. Hundreds of follow-along workouts on YouTube and the blog, and all of the structured PDF workout plans, are free, and you do not need to sign up to access the plans, though the free YouTube videos carry ads. There is an optional lower-cost YouTube membership at $5.99 a month, and a full paid app at $29.99 a month or $289.99 a year that adds ad-free, structured monthly programmes, livestreams, community and an AI coach, but you do not need the paid tiers to train effectively.
Reasonably well for a home programme. It uses real dumbbell strength work across all major muscle groups, and the over-50 plan in particular programmes genuine progressive overload with load increases and deloads, which is the right approach for muscle and bone. The main caveats are that loading is capped by the dumbbells you own and that you track and increase your own weights across the plan, so for maximal bone gains it is worth progressing towards heavier loads over time.
The core is free: hundreds of workouts and all the structured PDF plans cost nothing, with no sign-up needed for the plans, though the free videos carry ads. There is a lower-cost YouTube membership at $5.99 a month, and the full NML app costs $29.99 a month or $289.99 a year, which is about $24.17 a month, with a 30-day money-back guarantee, and in the US it may be eligible for HSA or FSA payment through Truemed. You do not need the paid tiers to train effectively.
For a woman who wants free, accessible, well-coached home strength with plenty of low-impact options and a midlife-aware plan, yes, and it is one of the better free options for our audience. It is a weaker choice if you want clinical menopause or hormone programming, dedicated pelvic-floor rehabilitation, or heavy barbell loading. This is a research-based profile, not a hands-on test, and it is best used as accessible home strength, paired with heavier loading as you progress and menopause-specific support if you need it.
Final Verdict
Research Score: 6.7 / 10 · Research-based, not personally tested
Nourish Move Love is one of the more thoughtful free home-fitness brands for a midlife audience. Lindsey Bomgren is a certified trainer, the library is large and well coached, the low-impact and joint-friendly options are plentiful and real, and the dedicated over-50 plan, which programmes proper progressive overload and speaks to bone, muscle and hormonal change, shows a genuine awareness of the midlife body that most free channels lack. That it is all available for free, with optional paid tiers if you want more, makes it a strong, accessible foundation.
Nourish Move Love is for women who want free, accessible, well-coached home strength and low-impact training with a midlife-aware plan, and are happy to follow it themselves. It is not for women who need clinical menopause or hormone programming, dedicated pelvic-floor rehabilitation, or heavy barbell loading, because those sit outside what it offers, and its strength is capped by home dumbbells and self-tracked progression. The best way to use it is as an accessible, midlife-aware strength and low-impact base, progressing towards heavier loads over time and adding a pelvic-floor or menopause-specific programme if you need that guidance. As a research-based profile this is our considered assessment rather than a hands-on test.
Assessment Status
Research-based data profile: this profile is based on the free videos and plans, the app, pricing, the creator’s credentials, independent coverage, user sentiment and the exercise science, scored on our standard criteria. It has not yet been personally tested; the hands-on sections are pending. How we score and test.
Sources and Further Reading
- Liu, C.J. & Latham, N.K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews. Available at: pubmed.ncbi.nlm.nih.gov. Progressive resistance training improved strength and physical function in older adults.
- Watson, S.L. et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with low bone mass: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2), 211 to 220. DOI 10.1002/jbmr.3284. Available at: pubmed.ncbi.nlm.nih.gov. Heavier, progressive resistance and impact training improved bone density and function.
- Greendale, G.A. et al. (2019). Changes in body composition and weight during the menopause transition. JCI Insight (Study of Women’s Health Across the Nation). Available at: pubmed.ncbi.nlm.nih.gov. The rate of fat-mass gain roughly doubled while lean mass declined across the menopause transition.
This is a research-based data profile, not a hands-on test. Pricing and features were verified in 2026 and may have changed. Some affiliate links may be present. This site does not accept payment from platforms reviewed. Education, not medical advice; check with your clinician before starting a new programme, especially with joint, pelvic-floor or heart concerns.
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