Welcome to FreeTrainers.com

Since 2000, FreeTrainers.com has created free customized exercise workout plans for over 2 million people. We realize that not everybody has the same fitness goals and that is why all of our workout programs are custom made for you. We help people lose weight, tone up, gain muscle, increase cardiovascular fitness, increase strength, connect with others through support groups, learn about exercise and nutrition.... etc. We hope you will find FreeTrainers.com to be a useful and important resource in your quest for a healthier you.


Our free customizable workout plans

Simply select one of the workouts below to get started.

Gym training workout program

336,786 using this workout

The complete workout plan designed for to use at your local gym. We'll build a personalized program based on your goals & experience. Equipment selection is now possible!

At home workout program

253,420 using this workout

We've created the ultimate in home workouts to give you a proper workout to experience the benefits a gym does.. but in the comfort of your home!

Cardio workout program

91,941 using this workout

Include a custom cardiovascular fitness plan to improve your weight loss success by boosting your metabolism, fighting depression and much more!

12-week mass & strength program

123,678 using this workout

Our twelve week program designed for advanced athletes to help them see exponential improvements with their strength & muscle gains!

Resistance bands workout program

13,562 using this workout

Resistance bands are an effective and affordable solution to get a full body workout in the comfort of your home for remarkable results!

Exercise ball workout program

6,822 using this workout

One of the biggest benefits of using a Swiss exercise ball with exercise is the strengthening of your core! Experience something new today!

Circuit training workout program

23,215 using this workout

Quick & effective describes our custom circuit training plans. Burn calories, improve cardiovascular health and more with each session!

First time in the gym workout

51,988 using this workout

Visit your local gym with confidence and direction with our dedicated first timer workout. We introduce you to various machines and your muscles!

Gym training workout program

336,786 using this workout

The complete workout plan designed for to use at your local gym. We'll build a personalized program based on your goals & experience. Equipment selection is now possible!

At home workout program

253,420 using this workout

We've created the ultimate in home workouts to give you a proper workout to experience the benefits a gym does.. but in the comfort of your home!

Cardio workout program

91,941 using this workout

Include a custom cardiovascular fitness plan to improve your weight loss success by boosting your metabolism, fighting depression and much more!

12-week mass & strength program

123,678 using this workout

Our twelve week program designed for advanced athletes to help them see exponential improvements with their strength & muscle gains!

Resistance bands workout program

13,562 using this workout

Resistance bands are an effective and affordable solution to get a full body workout in the comfort of your home for remarkable results!

Exercise ball workout program

6,822 using this workout

One of the biggest benefits of using a Swiss exercise ball with exercise is the strengthening of your core! Experience something new today!

Circuit training workout program

23,215 using this workout

Quick & effective describes our custom circuit training plans. Burn calories, improve cardiovascular health and more with each session!

First time in the gym workout

51,988 using this workout

Visit your local gym with confidence and direction with our dedicated first timer workout. We introduce you to various machines and your muscles!


New exercise pictures, thanks Pro-Fit!

Thanks to the generosity of Jason and Henderson from Pro-Fit Health Club we were able to use their first-class facilities to take some new exercise pictures! They even let us shoot after hours and stayed with us until we were done, and they did all of this for free! Their generosity, plus their facilities and services, makes this gym impossible to top.
Visit Pro-Fit Health Club Location
Of course, we would also like to thank the entire photo team involved for the hard work! Thank you Danielle, Pete, Vlad and Tara!

Featured group: 2018 Motivation Challenge

2018 Motivation Challenge
Stay motivated! Have you made a new years resolution to start a new workout program? Are you still waiting to start it? Have you already started it and are now having trouble keeping it up? We would like to help you during this period by creating a group for people facing similar challenges.

Everyone is welcome, regardless of your goals, age and gender, as long as you'd like to try to stay motivated with the rest of us.
Go to group

News

2020/03/04
Help with testing Android app

We have been working on an app which can help you bring your FT workout to the gym in a more convenient app format, as opposed to having to browse the website in a browser on your phone.

Although it's still at a very early stage, the app has been published to Google Play store and it is available for testing and initial feedback. If you would like to participate in the testing, you may install the app directly from the following link:
Link to Google Play Store

There is a forum discussion dedicated to the app which can be found here: Link

2016/10/26
New photos!
We have just finished updating the last batch of old exercise photos with some great new high quality, high resolution photos! This was only possible because of the hard work and generosity of the team that was involved in the photo sessions. We are very grateful to have such good friends helping us out.

Our Community

Discussion forum activity

Help with testing Android app
OMG THANK YOU ADRIAN!!! I'm so freaking stoked on the iPhone app! I can't wait to get it. :D

i.am.mrs.olney i.am.mrs.olney Yesterday at 05:56 PM
Thank you for this website
Thank you for the kind words. If we decide to switch from ad-supported model to a donation-based model, there will be a way to donate :-)  For now though, the ad revenue covers the running costs of the site, so we don't have any other channels for...

Adrian Adrian Yesterday at 06:12 AM
Back into it
18 days in for the second time in my life. Keep it going strong people. Keep it going strong.

dunlaprl dunlaprl 2020/10/22, 11:53 AM
Stay Motivated with Mobile Personal Trainer
Former Marine that was injured a while back. I finally had enough and got back into the gym. I found this site back in 2008 and used it on and off. Now that I am back on it there has been a lot of added material and upgrades. I even downloaded the...

dunlaprl dunlaprl 2020/10/22, 11:51 AM
Trouble with eating healthy
Omid, Weight Watchers really helped me here. If cost is a concern, I only used it for about three months, because you get a really good sense of what’s good for your body in that time. I don’t track my food anymore because it just doesn’t work for...

Trumike516 Trumike516 2020/10/11, 07:46 AM
Had a trainer but trying to explore on my own
I had shoulder surgery back in December and haven't worked out years prior to that do to pain. The workouts they provide are challenging. I have a long way to go in building strength. So for me, they are a great find. Hope this helps.

JEsquer JEsquer 2020/09/18, 11:13 PM
Gym training
How to weightloss and fitness for begginer

qfv5d47pm6 qfv5d47pm6 2020/09/08, 08:32 AM
Discussion Guidelines
all the best Guys

Shakun Shakun 2020/09/08, 01:53 AM
Questions and Thoughts!
I have a question too, can you add multiple workouts to your calander and if so how?

2026rosborne75 2026rosborne75 2020/08/31, 10:32 AM
Improve reps
mugas11 Hi, I just create my workout starting from tomorrow. I was checking the calendar for tomorrow and next thursdays and the number of reps and exercises are always the same. Do they eventually change or how it works? Thank you --- +1

monut monut 2020/08/30, 01:30 PM

Latest FLogs

10/27/2020
Tuesday (about a 50 minute workout  Leaning oblique and back Stretch Set 3x 15 rep. Crunches 15 seated twist 15 leg raises Child’s pose  Set 1 Lateral pull down 15 reps @65 lbs One arm dumbbell row 15 reps @20 lbs Barbell shrugs 15 reps (legit jus...

queenmaeve1771 queenmaeve1771 Yesterday at 08:24 AM
So far so good
I started a new meal plan a couple of weeks ago. The first week went well; I had prepped 3/4 of my food, so all I had to do was heat it up. The second week didn't go well, I think becaues I didn't prep my food. Well, I prepped my meat and that was...

i.am.mrs.olney i.am.mrs.olney 2020/10/26, 04:18 PM
Hey hi there.. Thanks for clicking to know more...
I am having Endomorph body type, which is fatty,skinned,faster metabolic, Before getting to fitness world i was weighing very much, people already started to do body shaming on me, its obvious that always fatty human get body shaming, well with th...

ssck ssck 2020/10/25, 10:27 AM
25.10
Wide Grip Machine Pulldowns 18kg One Arm Dumbbell Rows 5kg Dumbbell Shrugs 5kg Seated Dumbbell Presses 5kg Standing Dumbbell Curls 5kg

Amanfranca Amanfranca 2020/10/25, 07:24 AM
Just setup workout program
Weight 245#

Weldon42 Weldon42 2020/10/24, 08:40 AM
my excerises
I ran outside and I also did two diffrent dances and there about 3 mins each.  Also I went on a walk around sun set pond.

thort1 thort1 2020/10/14, 09:37 AM
My progress
Well, I have dropped 10 pounds and I know some size. I really feel good. Had a rough night, on and off sleep. Got up was not to thrilled thinking about the gym. But, now, I've been up a bit and can't wait to get there!! Love going and feeling ME ...

SusanB1957 SusanB1957 2020/10/12, 10:16 AM
10/12/2020
Great workout

Navychief99 Navychief99 2020/10/12, 08:32 AM
Working out once again!
I did not workout for a while and did my first workout in a month. It felt good and just a little challenging. I kinda wish there were less stretches though, otherwise it was great. Surprisingly I did not break into a sweat!

hi_lets_workout hi_lets_workout 2020/10/08, 03:40 PM
Cardio Workout Friday
0-2:30       5.5 speed 2 incline 2:30-4:30  5. speed 3 incline 4:30-6        5 speed 4 incline 6-7              4 speed 5 incline 7-7:30         4 speed 6 incline 7:30-10       5 speed 0.5 incline

sahira915 sahira915 2020/10/07, 10:01 PM