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

225,266 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

151,660 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

72,181 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

76,263 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

7,389 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

5,718 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

17,443 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

39,117 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

225,266 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

151,660 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

72,181 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

76,263 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

7,389 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

5,718 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

17,443 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

39,117 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

Post Pregnancy Body
Anyone else notice that post pregnancy weight looks way different then prepregnancy weight at the same weight? My 155 before looked way better. I almost feel like i need to lose another 5 to 10 pounds to look the same as i did before! And so much ...

Piper13 Piper13 2018/09/15, 06:20 PM
New mama getting back into the swing of things
Hey guys my name is Piper, I'm 29 and a new mom of 5 month old Rori. Well im back down to my prepregnancy weight but everything is so different! And squishy! Lol So it's hard to juggle both mom life and working out, I was feeling so sad about t...

Piper13 Piper13 2018/09/15, 06:13 PM
Secret to weight loss
I am facing problem of loose skin. 3year ago i had weight loss about 30 to 35 kg without any consultation & without proper diet.I want to recover my flabby skin to muscles. How can i recover it? I try to fix it with gym excercise but i have not ...

Alex.hennry Alex.hennry 2018/09/13, 06:11 AM
How to resolve problem of flabby skin
I am facing problem of loose skin. 3year ago i had weight loss about 30 to 35 kg without any consultation & without proper diet.I want to recover my flabby skin to muscles. How can i recover it? I try to fix it with gym excercise but i have not ...

Alex.hennry Alex.hennry 2018/09/13, 06:04 AM
Second Year college student
Cardio and body weight workouts. The cardio will help you cut weight and build endurance. The body weight workouts will assist in cutting weight while making you stronger without bulking up. Examples: pushups, pull-ups, body weight squats, burp...

COLJOH COLJOH 2018/09/12, 04:03 AM
Mobile application?
Hi I am new on this forum and I was just wondering if there is an app for it as going back and forth on the website is not too convenient. If not what is the best way that you suggest to keep an eye while training. Thanks :D

OverClocked OverClocked 2018/09/08, 09:03 PM
A new start
Hello, I found this site after searching for a Free Trainer, as the gym I joined wanted to charge several hundred dollars a month for one! 😮 I haven't exercised since High school. I have Carpal Tunnel and IBS so it makes things a bit more cha...

Taellyn Taellyn 2018/09/05, 11:03 PM
Advice on USMC Boot Camp Fitness Prep
Uh yeah I think that’s enough although I would do a little more pushups and pull-ups

Willow_Tree Willow_Tree 2018/09/04, 08:42 PM
How to know how much weight to start with?
Hi All Starting out tomorrow and would like to know how much weight I should start with without burning out by set #2 Fi

Deltafi Deltafi 2018/09/03, 08:27 AM
Newbie
Hi Everyone I am new to FREE trainers.  I am turining 45 in a few months and wanted to make a change in my life.  My goal is to sculpt and tone. Fi

Deltafi Deltafi 2018/09/03, 08:21 AM

Latest FLogs

Test
Test

qbatten12 qbatten12 2018/09/12, 07:30 AM
Starting up
Nothing to write on benefits, just a reminder to myself that this is where I started the gym based program.

IAli IAli 2018/09/09, 04:55 PM
Starting weight
68kg

JHynes90 JHynes90 2018/09/06, 03:52 PM
bodybuilding
hi guys  i love bodybuilding but just can't keep at it. i am tall and i love sport and build up stuff leroy

2002leroyj 2002leroyj 2018/09/04, 07:30 AM
8-24-18
First day!  Completed my workout. I am grateful I found this site.  It is perfect for someone who needs direction and instructions on how to complete exercises.  I love the pictures for reference.  My goal with starting this fitness plan is to str...

JBerndt JBerndt 2018/08/24, 08:37 PM
leg day pt. 2
leg lifts (25 each leg/ 25 with them together)                           - 4 way leg lift (3)` lunges (forward - 25/ backwards - 25) squats (50 weighted) jumping jacks (100) core band pull downs (25) cool down : down dog middle split...

sophiekerver sophiekerver 2018/08/20, 02:45 AM
leg day
warm up : squats one legged squats on both sides calf raises sumo squats

sophiekerver sophiekerver 2018/08/20, 02:34 AM
Losing weight
Hi, I am 16 and want to lose weight. I have struggled with weight issues since second grade when I got sick. I HATE how I look and have very bad self - esteem issues because of it. I am 5'5 and now 195 as of yesterday. I don't look like it at all ...

bvbgirl4ever16 bvbgirl4ever16 2018/08/11, 07:11 AM
nom-noms
8 am: cofee + whipped cream 9 am: salad: avo, tomato, sd tomato, parmesan, toots, shrooms, egg, oil,

skisosiil skisosiil 2018/08/10, 08:08 AM
Foods
9 am: coffee, avocado-egg-sdtomato-chicken-olive-oli-salad water+water 2pm: caffe latte + water

skisosiil skisosiil 2018/08/09, 01:01 PM