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

235,630 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

155,999 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

73,621 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

80,141 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

7,579 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

5,800 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

17,923 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

40,389 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

235,630 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

155,999 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

73,621 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

80,141 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

7,579 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

5,800 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

17,923 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

40,389 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

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.
2016/03/06
Timezone, Facebook, Google
In the last couple of months we've been busy working to add some new features for you. The most notable feature that we have added is support for local time zones. Since we all live in different parts of the world, it's nice to be able to see all dates and times in our local time. This is especially important for workout plans, where "today" might not be the same as "today" on the server. We tried to guess your time zone from your browser, but if we got it wrong, you can set it yourself in your account settings page. The other important new feature is the ability to create accounts and log in with Facebook and Google. This should simplify the registration process for many people and it makes one less username/password which you need to remember.

Our Community

Discussion forum activity

aqua fit and strength training
hi, i'm pretty new to this and i'm concerned i'm doing too much :) i currently do aqua fit 4xs a week and want to do strength training (circuit or trx) 2x's a week. i've been told to consider aqua fit as cardio, but my aqua fit is basically boot c...

sandil sandil 2018/11/10, 08:43 AM
new novice
hello everyone, i joined this group because i'm new to exercise and the gym and truly don't want to hurt myself :) (i tend to be a bit of a go getter). i've been working out very hard, as a result of being diagnosed with type 2 diabetes june 2017....

sandil sandil 2018/11/09, 06:29 PM
Hi, my name is Dave and I'm 66.
I used to keep in fairly good shape because my job, Remodeling houses required it.  I went through 2 years of illness and have been back in the gym now for 5 months.  I lost a lot of muscle mass while I was ill and am just getting back to feeling ...

Tangle2 Tangle2 2018/11/08, 10:25 PM
`Bello!
Welcome to FT and good luck with your fitness goals....especially this time of year :)  With Thanksgiving and Christmas right around the corner it can be tough to eat right and hit the gym like we want.

Jac48 Jac48 2018/11/07, 05:05 AM
Help
I personally use Fitnotes.  You will need to manually fill out your weight/reps ect but it tracks your progress, lets you know when you have made gains based off of past input and calculates a rough 1 rep max based on sets/weight you input.  It...

Jac48 Jac48 2018/11/07, 05:01 AM
Routine
Hello Dneville, I would imagine the rep counts are higher due to you selecting lose weight.  Generally speaking if you are looking to lose weight and not bulk up, higher reps is fine.  I personally think 20/16/12 is a bit high.  I would stick w...

Jac48 Jac48 2018/11/07, 04:56 AM
Hello, November newbie
Hi everyone, I am Mimi (30)and am looking at getting back into being healthy and skipping the lazy couch , movie and glass of wine after work. Am happy to get tricks and ideas on how to get back into an active lifestyle. Did boxing classes until J...

Mimimirka Mimimirka 2018/11/06, 09:54 PM
exercise
Hi I am new to this site and I am wondering if there are excercise videos on here that we can do or is it all just exercise given to us. It would be nice having someone tell uis how to do the exercises.

kyahnke kyahnke 2018/10/29, 06:50 PM
New and looking for advice!!
Hey!!  My name is Nicole and I'm 37 yrs old...I've always been a competative athlete and was hard into working out for years up until 3 years ago, that's when I realized it was taking over my life and I was obessed and counting calories!! ( I w...

NConley NConley 2018/10/29, 09:44 AM
So I'm New, Now What? Help Me Please!!!!!
Hello. I'm Dani from Southern Indiana, USA. I am 35 and unable to go to any kind of doctor. I have too much stress in my life and I've decided that now is a good time to be healthy. I was doing ok on my own, figuring out how to lose weight and I l...

DNT DNT 2018/10/28, 11:03 PM

Latest FLogs

aqua fit
at the y for the 11 am aquafit complete, some great moves in the water. asked about yoga because of injuries to my wrists and knees (same instructor) and hope to add 2 yoga classes a week :) looking forward to getting bendy

sandil sandil 2018/11/11, 03:55 PM
first day
Starting to read this web page, I hope it will work

Caudillo Caudillo 2018/11/10, 07:00 AM
my circuit
warm up: 2.5 km walk at 5km/hr trx: squats, lunges, rows, golf swing, lats 3x15 dumbells 10lbs, 3x15 tricept pull downs 45lbs, 3x15 pec deck 65lbs, 3x15 assisted pull ups 65lbs, 3x15 lat machine (can't remember name0 35lbs, 3x15 clams 3x30 ...

sandil sandil 2018/11/09, 09:00 PM
Workout today
Today I did a late workout because I had a lot of things going on. I completed a HIIT workout that went along the lines of- Warmup; 400 meter run Pushups Squats Cario (jumping jacks, high knees, etc) Core (crunches, russian twist) Weights (d...

Anann11 Anann11 2018/11/06, 08:27 PM
Day 1
Back to it. 16st 12 starting weight. Aiming to get back down to 14 again

JamesNotts JamesNotts 2018/11/03, 07:37 AM
No Pain, No Gain
It felt so good to be back at the gym. I focused on core, back, shoulders and biceps. Boy am I feeling it today. I call it the hurt so good because you know it's for the results. I weighed myself at 147 last night. The next weigh in won't be for 2...

GetFitBritt GetFitBritt 2018/10/31, 10:38 AM
New Adventure
I was always the super skinny girl. I weighed 100 lbs until I was 27, even after having 3 kids. Some medical issues came up and changed my life drastically. I currently weigh 148 lbs and have been at this weight for about 4 years now. I want t...

GetFitBritt GetFitBritt 2018/10/30, 12:12 AM
First day
so I saw the results one of my friends got from working out and I decided I really needed to crack down so I have my plate app and I'm on a 1501 calorie per day diet and this workout plan so let's hope for the best

grayciealcott grayciealcott 2018/10/24, 08:59 PM
Life Style Change
Monday which is Oct. 29th. I will begin my ' Life Style Change '🍎 * Stop smoking! * Start exercising regularly, build a routine. * Schedule workouts & meals. * Vlog weekly. * Crush my GOALS! 😎 * Meditate on prayer daily. * Read my Bible ...

Cris76 Cris76 2018/10/23, 05:20 PM
Did my first work out
Feeling productive and will see how I feel in the morning did pliates last night and abs a bit sore.

KellyCarr KellyCarr 2018/10/18, 09:56 PM