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

116,173 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

92,290 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

53,098 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

33,636 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

5,124 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

4,602 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

11,305 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

19,231 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

116,173 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

92,290 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

53,098 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

33,636 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

5,124 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

4,602 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

11,305 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

19,231 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: 2017 Motivation Challenge

2017 Motivation Challenge
Stay motivated! Now that the first week of 2017 is behind us, you might be at a difficult point. 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

DHEA and hair loss
I wouldn't worry about hair loss.

rohit7896 rohit7896 2017/03/22, 07:23 AM
How to keep motivated and not lose patience?
Set goals that are attainable.That will boost up your confidence.Every time you reach a goal,set another one.Remember you crawled before you walked.Thats exactly what you have to do now.Wars are won a battle at a time.Don't give up!

ffeJ ffeJ 2017/03/21, 10:07 PM
Hello from South Carolina...........
Obviously new to the site......so a little about me n my goals.I'm from the Pee Dee region in South Carolina.I kicked the McD's habit and started eating alot healthier.I went from 275 to 230 in about 4 months just from that change alone.Recently g...

ffeJ ffeJ 2017/03/20, 09:23 PM
Hi am new and am confused
Hey sup am new too. Did u choose to go for a diet?

Drake.on Drake.on 2017/03/19, 06:24 PM
This site is a blessing!
Hi everyone! My name is Kay! I am a 24 year old female, who was always chubby, lost 35 pounds, gained 40, and am now working towards losing the weight again! I'm looking forward to using this site, and to talking to some of you! Good luck to ev...

Kwillsucceed10 Kwillsucceed10 2017/03/15, 02:48 PM
Spine Curve = No flat stomach?
I have scoliosis and ever since last year I noticed my stomach sticks out a lot and makes me look fat. I had surgery when I was 12 for scoliosis (14 years ago),so I have two metal rods in my back so I can't bend my back which I think is the reason...

melissarosa melissarosa 2017/03/07, 11:12 PM
Secret to weight loss
I'm speechless....wow ! this was post is amazing that literally motivated me more ! that's what needed right there ! :)

robynlives16 robynlives16 2017/03/04, 09:46 PM
hey !
hey ! my name is robyn I'm 16 years old and I'm wanting to lose weight (of course :P ) all my life I have been over weight and at a young age bullied ,now I'm wanting to do right ,not because of being bullied or anything but because I know I need ...

robynlives16 robynlives16 2017/03/04, 09:35 PM

Latest FLogs

timing workout
To many exercises and not enough time to do them

gordo56 gordo56 2017/03/20, 08:20 PM
Diet
Any diet chart for beginners??

myfitnesss myfitnesss 2017/03/20, 03:53 AM
Today is the day
Today is the day i started My workout. I am highly pumped ready to start the day with an amazing workout I feel so refreashed . I've danced today , i had a good lunch veg pasta with a small salad and some pure water.    Today is the day I worked...

nat_2d2 nat_2d2 2017/03/19, 02:44 PM
First Day
Today i decide to better myself and get back into the gym.

arthurschantz arthurschantz 2017/03/16, 03:14 PM
Why go to the gym?
I want to lose all my excess fat that makes me look large next to my friends. I have thick thighs and broad shoulders. I also have a buldge in my stomach that i would like to lose. Cause im going to uni next year, i want to start fresh without bei...

2017/03/15, 11:15 AM
Why go to the gym?
I want to lose all my excess fat that makes me look large next to my friends. I have thick thighs and broad shoulders. I also have a buldge in my stomach that i would like to lose. Cause im going to uni next year, i want to start fresh without bei...

2017/03/15, 11:15 AM
Why go to the gym?
I want to lose all my excess fat that makes me look large next to my friends. I have thick thighs and broad shoulders. I also have a buldge in my stomach that i would like to lose. Cause im going to uni next year, i want to start fresh without bei...

2017/03/15, 11:15 AM
Want to lose weight but not the breast?
"Execute a chest workout to target the pectoral muscles. The pecs run underneath the breasts. Building these muscles up will help keep your breasts lifted as you lose weight. Target the entire chest with exercises like incline presses, flat bench ...

Maka-Albarn Maka-Albarn 2017/03/11, 04:01 PM
Working out
"Perform cardiovascular training to further promote weight loss. Keep your sessions in the range of 45 to 60 minutes and workout at a moderate pace. Work out three days a week on alternating days" Use the 7th day as a break day.

Maka-Albarn Maka-Albarn 2017/03/11, 04:00 PM
Stabilizing hunger
"Eat multiple times throughout the day, but keep your meals small. This will boost your metabolism and keep your appetite under control. Have your first meal as soon as you wake up and eat every two to three hours afterward. A cup of low-fat yogur...

Maka-Albarn Maka-Albarn 2017/03/11, 03:58 PM