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.


Download the app

Bring your FreeTrainers.com workout with you to the gym on your Android or iOS device!

Get it on Google Play Download on the App Store

No access to Google Play store? Download APK here


Our free customizable workout plans

Simply select one of the workouts below to get started.

Gym training workout program

359,448 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

279,739 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

96,216 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

134,784 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

15,358 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

7,090 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

24,228 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

54,374 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

359,448 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

279,739 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

96,216 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

134,784 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

15,358 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

7,090 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

24,228 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

54,374 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

2020/10/29
Android and iOS apps available

We would like to announce that our first app is available now on the Google Play Store and the Apple App Store. The app versions are identical, the only difference being that the iOS app does not support Google and Facebook login. We apologize for this inconvenience and we will try to fix this issue soon.

The next planned version of the app will allow users to record exercise details like weights and repetitions in the app, so you can see that information next time you do the exercise.

We look forward to your feedback!

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


Our Community

Discussion forum activity

Hi I'm Lea
Hello. I started yesterday at a gym for the first time and this app made it pretty bareable. I typically hate exercise for the sake of exercise. I get bored and push myself too hard. I get frustrated that everything is hard and feel week and sad....

LTTL LTTL 2021/07/27, 08:52 PM
Hi - Peggy here 4-20-2021
Good to see you back!! I check in from time to time, not quite as active as it was in the early 2000’s but great info none the less. Good luck reaching your goals.

Jac48 Jac48 2021/05/10, 08:06 AM
Hey all
Hey PJ! Thanks for the supportive post, I really appreciate it. I'm starting out with taining my core 2 days a week, then one day each on my upper and lower muscle groups, I also am learning to inline skate, got inspired by some guys I saw in vide...

9385prwcbh 9385prwcbh 2021/04/27, 05:28 AM
Help with testing Android app
Adrian i.am.mrs.olney THANK YOU! I will start testing it tonight! Question: does it automatically log the workout? I just downloaded it, and I don't see anywhere to save it when I'm done. --- Hi, not yet, that will be the next version. ...

i.am.mrs.olney i.am.mrs.olney 2021/02/08, 04:16 PM
Hello All, I'm Dion
Hello everyone, My name is Dion and I am an Army Veteran in the Fayetteville, NC area looking to people to workout with. I used to work out alot back in the day, got lazy for a bit, but now I am back with a new found love for exercising and I a...

dion.francis08 dion.francis08 2021/02/02, 07:25 AM
Hello, I'm Randy.
I'm so glad to be here. I would love to hear from others about their weight loss journey. I'm new to this all but I'm determined to lose weight and feel better.

RandyTheKing RandyTheKing 2021/01/23, 02:25 PM
average 14 year old bench press?
I'm 14 5'10 and 200lbs my max bench press of 1 rep is 175lbs. Is this good?

Recco Recco 2021/01/17, 10:28 PM
Hi, I'm Esther, and I'm new here!!
Well, as i said, my name is Esther, I'm 49 years young, and I was searching something like Freetrainers.com offers.  Thanks in advance!!

Esther_71 Esther_71 2021/01/17, 05:46 PM
Hi im new! :D
Hi im new and i wanna like lose a couple pounds and im also trying aketo diet so ima see where it takes me! :D

4sy9tjdm6r 4sy9tjdm6r 2021/01/14, 09:15 AM
Hi from the east coast of Canada
Glad to have found this resource and looking forward to getting more active in 2021.  I'm 54 and like a lot of moms found that my fitness activities slowed down after I had kids. I used to lift weights pretty seriously and just realized that th...

dizzyg dizzyg 2021/01/02, 09:10 AM

Latest FLogs

A few days in.
Definitely sore all over and can tell I haven't been to a gym in a long time. I try to walk an extra mile every day on the treadmill on top of my stretches and workout. Time to hit the shower and clena up.

ADreadedShadow ADreadedShadow 2021/07/24, 07:34 AM
Start
Don't know weight or fat%, but know my own look: lean with a beer belly. Workout went fine I guess, I'm no expert. I felt burning/stretching and sweated so I guess I did something okay. Really wish there hadn't been anybody else in the clubhouse b...

ADreadedShadow ADreadedShadow 2021/07/22, 07:14 AM
Beginning workouts today.
First day working out. I'm going to try to do two workout programs a day, one from this site and the other from another one that i found. I'll decide whether or not i want to keep combinng them or not,

Wanheda Wanheda 2021/07/05, 02:58 PM
Healthy Life Style
Certified Personal Trainer

J.Fit.Style J.Fit.Style 2021/06/22, 11:11 PM
Health, Fitness, & Wellness Journey
Health is wealth. I'm on a mission to become the healthiest version of myself. I know the journey won't be easy nor perfect but no journey is. I'm proud of myself for how far I've come in my wellness journey and I look forward to what the future b...

Mocha10 Mocha10 2021/06/18, 02:46 PM
New to this program!
Never had a plan for exercise before. Ready to start my fitness journey to hopefully build muscle mass as well as  maintain fitness

rustywolf rustywolf 2021/05/10, 11:33 PM
3rd week
starting on week 3. feels gr8 to stick with a plan

Gpiza007 Gpiza007 2021/05/03, 06:39 PM
day 3
skipped yesterday. no time. so doing the exercises today . hopefully ok to do them 2 days in a row, but I dont want to skip

Gpiza007 Gpiza007 2021/04/27, 03:11 PM
day 2
lost weight. family has ostracized me . even more reason to get in better shape

Gpiza007 Gpiza007 2021/04/24, 03:30 PM
start
flabby,out of shape. need to shape up for beach season. I have 2 months

Gpiza007 Gpiza007 2021/04/22, 02:45 PM