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

333,008 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

249,358 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

91,261 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

122,015 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

13,174 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

6,780 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

23,039 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

51,580 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

333,008 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

249,358 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

91,261 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

122,015 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

13,174 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

6,780 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

23,039 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

51,580 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

Trouble with eating healthy
Hi guys , I have been training less than a month now and i dont know what im doing tbh. Im just doing some excersises and i cant eat healthy, to be specific i dont know what to eat . I did my research but im still questioning what to eat . Im 173c...

OmidGhafour OmidGhafour 2020/09/21, 02:50 PM
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
How much % RM is needed in the Mass n Strength
How can i build my body abs

Sumeetpatil66 Sumeetpatil66 2020/08/25, 10:52 AM
Wt loss workout
Pear shaped

Simhar Simhar 2020/08/25, 09:13 AM
Weight lost surgery
I had my weight lost surgery 7/23/2020 8/24/2020 now I new to the gym I need help To get started 😊

Jody1582 Jody1582 2020/08/24, 06:49 AM
New to freetrainers - question
Hello everyone, I'm Jonathan from London, England. I started  the 12 week mass workout phase 1 yesterday. I started with the leg workout. Was I right to use a lower weight for the 15 reps and the highest weight for the later sets 5 reps? Beca...

jonnyboy613 jonnyboy613 2020/08/17, 07:07 AM

Latest FLogs

Workout cardio
Cardio/flexibility

Ashleybuffano1 Ashleybuffano1 2020/09/23, 03:57 PM
Before I start
Hi my name is Elizabeth I am a over weight teen i weigh about 225 and have been over weight all my life and I want to be a 120 pound person again i was about 9 when i weighed 120  If I can want to lose about 105 pounds before i start my next grade...

Gettinfit007 Gettinfit007 2020/09/15, 10:48 PM
04-09-20
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Benn_10022 Benn_10022 2020/09/04, 09:49 AM
Hi
Hey everybody, I'm 12 years old and looooove to read. I'm super excited to try something new and stay in shape during the COVID-19 season. I love to dance and ride horses but now i can't do dance because of social distancing rules and am just tryi...

2026rosborne75 2026rosborne75 2020/08/27, 08:55 PM
The Wrong Run
Yesterday I decided to run my block. Now I havent ran in maybe 3 years and lets just say my body did not agree with me. I decided to purchase a post workout recovery powder. Today will be just full body work out. I only do full body on mon, wed, a...

cthorne91 cthorne91 2020/08/19, 07:26 PM
back on the saddle again!
I have been off and on my weight loss journey for some time now and I have just restarted and have to  stop the walking part as I rolled my ankle yay me why is this so hard to me to just do something right? all I wanted was to get back down to und...

darker.tyn darker.tyn 2020/08/18, 02:07 PM
Beginners Work
Its my first day and I would love to give up but my sister is my motivation and I will make this neccessary change. My target area is my stomach and the home work out is an all over body. I added a few more crunches and leg raises. I will not be d...

cthorne91 cthorne91 2020/08/17, 09:27 PM
idk
230 pounds

Sam_A Sam_A 2020/08/14, 01:05 PM
Day One
Day one! Wooho! Felt good. Can feel that I haven't worked out in years. Simple, but could feel it. Really focused on going slow and contracting.

KRenk KRenk 2020/08/13, 08:57 PM
Workouts
So this workout is for people that want to loss weigh and want and get more slim And stay heath. This is going to be 4 month program

Faith..Howard90 Faith..Howard90 2020/08/12, 10:46 AM