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

126,377 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

99,670 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

55,335 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

37,257 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

5,383 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

4,751 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

11,949 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

21,625 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

126,377 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

99,670 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

55,335 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

37,257 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

5,383 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

4,751 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

11,949 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

21,625 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

Does anyone even use this site anymore?
SouthernHeart JtotheAYtothe83 JtotheAYtothe83 --- Honestly, I have lost my motivation and feel like crap lately. I'll be alright though. It's great to hear you're doing good. I'm jealous! Lol...Keep it up! ;) --- Yeah, keep going and keep mov...

MJK86 MJK86 2017/05/23, 01:48 PM
Benching
Jeremiahcarter I am 14 years old and my max is 165lbs and i do reps of 130×10 im not bragging just asking if that is better than average? If u have info for me plz tell me i want to get better and check my youtube its jeremiah carter ! ---

Jeremiahcarter Jeremiahcarter 2017/05/19, 08:45 PM
Benching
I am 14 years old and my max is 165lbs and i do reps of 130×10 im not bragging just asking if that is better than average? If u have info for me plz tell me i want to get better and check my youtube its jeremiah carter !

Jeremiahcarter Jeremiahcarter 2017/05/19, 08:44 PM
Coach Potato Gone Active
I completely agree.  Keeping your body alkaline 'most of the time', in general, is an excellent way to stay healthy.  Personally, I don't like to think of it as a 'diet', more of a general awareness. Keeping your body's PH levels in balance has pr...

tramper tramper 2017/05/19, 03:40 AM
facial muscles getting lifted during workout
I don't think it's a negative thing at all, just a personal trait.  Either way, it's completely natural.  We all have our own idiosyncracies that make us unique. The bottom line is, the more you exercise and the healthier you get, the more posi...

tramper tramper 2017/05/19, 03:34 AM
Getting back into it
Hi all, I'm new to this site and just wanted to say Hi.  I used to exercise a lot, but currently, after living a very unhealthy lifestyle for the past few years (hotelier), I am probably the most unfit and unhealthy I've ever been.  I'm not get...

tramper tramper 2017/05/18, 10:36 PM
Introduce yourself
Hi! I'm 36 yr old female. I have always struggled with my weight. As a child I was put on diet after diet by my mom & it was always whatever she was doing. That lasted until I was 17 & moved out. I felt free to eat whatever I wanted b/c I was neve...

Feathersince81 Feathersince81 2017/05/18, 01:32 PM
hello
Im new here. been trying to lose weight off and on for two years. Havent had much success. looking for advice and someone to help motivate and keep me on track. I am looking to lose about 40 pounds and be able to run 5 miles without stopping

MathFrog MathFrog 2017/05/17, 05:32 PM
Discussion Guidelines
Hello all, I am new here.  I have been going to the gym now for 3 weeks and loving it.  I go 4 dys a wee nd concentraten certain muschles each day and get in some cardio as well.  I used to be an athlete but had knee surgery 2 years ago that left ...

Poofer74 Poofer74 2017/05/17, 01:12 PM

Latest FLogs

Start
Hello, I'm a 24 years old girl. I'm going to start working out today. I need to lose 44 lbs, but my initial goal is 22 lbs that I gained during pregnancy. I beleive I can do it, I was just lost in what exact moves I should do and that's what I fou...

Ftmdoji Ftmdoji Yesterday at 05:46 PM
Chest and Back
Worked chest and back today. Instead of working barbells was strictly dumbbells for chest (bench and inclined). Pushed 3 set of each 15,12,10 75 pounds respectively. Got to keep pushing next week going to start cardio and getting more strict on my...

JtotheAYtothe83 JtotheAYtothe83 2017/05/23, 11:52 PM
gaining muscle
ectomorph

apurvaputhiya apurvaputhiya 2017/05/22, 06:37 AM
New Beginnings
Hello! My name is Joanie Rose Bell and I am starting a new fitness journey once again! I am 17 years old and I am hoping to recover that once strong will to have a healthy lifestyle. I know it'll be hard but God is my witness, strength and comfort...

princessjoanier princessjoanier 2017/05/20, 09:32 PM
Why Working Out Is the New Going Out
There are many reasons why Working out has been termed as Going out nowadays. You might find it confusing, but the truth is- working out has become like making fun with friends as you do when outing these days. Therefore, the popularity of this id...

Martinlathum Martinlathum 2017/05/20, 04:05 AM
What type of machine I will select for weight loss
I am so confused, what type of machine I will select for weight loss. Elliptical Machine or Treadmill Machine or Exercise Bike.I think Exercise Bike is easy to use.

Martinlathum Martinlathum 2017/05/20, 04:00 AM
Past 2 days
Been doubling up on legs and chest. Just left gym pushing the past few days did legs and biceps today. Good day. Good Friday everyone

JtotheAYtothe83 JtotheAYtothe83 2017/05/19, 01:29 PM
Shoulders and back
A hard workout today on a rest day with my brother. Shoulders killing me, legs still sore from yesterday. No days off hard work pays off

JtotheAYtothe83 JtotheAYtothe83 2017/05/16, 11:14 PM
Legs before work Push-Ups while working
I had a pretty good workout (all except being able to use the leg press) before work, now while at work I'm doing sets of 10 push-ups. Hopefully i can get through 15 sets tonight. Up-date at end of shift.

JtotheAYtothe83 JtotheAYtothe83 2017/05/16, 01:49 AM
Help
I feel like i need major help I have no motivation and no support

Bbgy_87 Bbgy_87 2017/05/14, 11:04 PM