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

205,618 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

141,731 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

69,225 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

68,611 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

6,956 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

5,544 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

16,484 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

36,466 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

205,618 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

141,731 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

69,225 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

68,611 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

6,956 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

5,544 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

16,484 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

36,466 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

Hey hey!
Hi, all!

leighleigh66 leighleigh66 2018/06/14, 11:43 AM
Need help getting started
Is there anyone that can help me get all the needed supplies to get started. Shoes, wraps etc. I just don't want to forget something. Just need help making a list. I can go shopping and get the stuff I need. I am 47, don't want to fail from the st...

Magusyk Magusyk 2018/06/13, 06:08 PM
Hello, new here.
P.S. I am 47 years old

Magusyk Magusyk 2018/06/13, 06:01 PM
Hey Everyone !
This is my first time getting into a gym. A PT is pretty expensive at my place and this site seems like a great resource to start. Its been just about a week and I have DOMS, so I guess I must have done something right. Just looking for advice on ...

harsh3 harsh3 2018/06/08, 05:49 PM
What difficulty to pick when starting gym program
Hello all! I recently joined free trainers and i want to start their workout program for the gym but i do not know which level should i go for because i don’t want to go too hard on the first days then hit a plateau. Keep in mind that i have d...

Andyyy01 Andyyy01 2018/05/28, 07:49 AM
Extremely High Cholesterol
I have not heard of such elevated numbers, but they indicate a quick trip to a cardiologist that specializes in meditations to lower cholesterol, not a GP or your PCP not a internist The issue with station based cholesterol lowering medications is...

Mudiver Mudiver 2018/05/25, 11:34 AM
Hey everyone
Hello Annie, hope you find this site helpful and informative.  The best way for us to offer some helpful tips would be to fill out your profile so we know exactly what your short and long term goals are.

Jac48 Jac48 2018/05/25, 09:27 AM
optimal Rest?
What is optimal rest for recovering your muscles. Obviously i would think this is dominated by your goals. But if I want to build muscles through weight training and do some cardio on my "rest days" for weight loss would that inhibit my muscles fr...

JSloth JSloth 2018/05/24, 01:32 AM
Greeting!!
Welcome Naj. It really is a life changing experience!!  Good luck reaching your short and long term goals.

Jac48 Jac48 2018/05/23, 02:06 PM
Hi
Hi I've competed once last year I came 3rd😊 I practically prepped myself in less than 8 weeks lol I'm not employed atm so cannot afford a trainer. But would like any tips and advise on nutrition water loading refeed Tec It confuses me lol

Jackir Jackir 2018/05/23, 12:34 PM

Latest FLogs

Getting Motivated
so here it goes day 1 and I am so scared , of starting this weight loss journy again . It is hard one specially since I am alone in this besides I did this to myself alone . So I have to put an end to it alone onece again  this time I will strive ...

r8terbabe r8terbabe Today at 02:04 PM
Let's get this body tansformation started!
Just starting out but im really optimistic!

Robinlyons32 Robinlyons32 Today at 06:17 AM
Me
Leg

k8vdy3sjrb k8vdy3sjrb Yesterday at 07:24 AM
Progress - Vacation
Unfortunately, for a student, vacation time often means no easy access to gyms. I've been doing Pilates at home to maintain my fitness. Since I am now at a hotel with an actual gym, I'll be temporarily resuming my weight training!

apple_pie2297 apple_pie2297 2018/06/16, 09:27 PM
Day 1
15 min L1 Biking crunches 15-15-8 ab machine 70lb 15-15-15 sitting dumbell press 25lb 20-16-11 sitting lat raise 5lb 20-16-14 leaning lat raise 5lb 20-16-14

tbramblett tbramblett 2018/06/03, 02:01 PM
Träningsschema
Börja dagen med att dricka 1 flaska vatten.  10:00 Frukost, kall soppa. 11:00 Promenad, 1 h 30 m. 13:00 Lunch, klar soppa och proteindryck.  14:30 Styrketräning och yoga, rest day är det cardio och yoga. 18:00 Middag, kyckling och t...

Panarinz Panarinz 2018/06/02, 04:42 AM
Just a motivation start!
So, listen here myself.  You have a workout schedule now, don't be lazy! Just for your own health!

evansp005 evansp005 2018/06/01, 10:36 AM
first workout complete
full body completed

JeremyFinney JeremyFinney 2018/05/30, 06:24 PM
Log #1
I did yesterdays workout today and I am hoping to catch up tomorrow by doing both todays and tomorrows workout. I felt good today. Some exercises were easy and some were a little challenging but not too bad. I ended up increasing the reps of the g...

Lulu4682 Lulu4682 2018/05/29, 09:43 PM
i will get more fit
life is hard but hit the gym harder than you would.

jkpwzc6t53 jkpwzc6t53 2018/05/29, 11:14 AM