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

104,534 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

85,672 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

50,509 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

29,598 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

4,843 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

4,420 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

10,527 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

16,445 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

104,534 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

85,672 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

50,509 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

29,598 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

4,843 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

4,420 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

10,527 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

16,445 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

💪 Daily check-in 💪
Tomorrow will be the starting of will be week two of my 3 days a week exercise plan. And it is Zumba Friday.

Tasheika Tasheika Yesterday at 11:16 PM
When do I start?
I have said every Sunday since the year began, "I will start today!" Then Monday comes and it is like, ok next Sunday! As it gets closer I say no not Sunday, Monday! Beginning of the week and Sunday can be my last day for whatever I want! Monday c...

Sammic88 Sammic88 2017/01/18, 04:31 PM
SMOKING
The title says it all. I have just joined the community, will start my workout tomorrow. What bothers me is the fact that I'm smoking. I don't think I can quit smoking anytime around this year. I don't know. It just feels wrong even just to use s...

gizemcan gizemcan 2017/01/17, 02:53 PM
Finally
Hi everyone! I'm Gizem from Turkey, 19 years old. I used to be a professional swimmer and volleyball player, I was so into many sports. Then I quit swimming and injured my leg badly, so sport was out of my life. I gained weight so fast. I was a te...

gizemcan gizemcan 2017/01/17, 02:27 PM
Introduce yourself
Hi Katie, I am also very over weight I need to lose 150lbs. It might seem impossible but if you take it one day at a time. I think you will find hard but doable. At least that is how I see it. Have faith in yourself.

Tasheika Tasheika 2017/01/16, 05:04 PM
JOIN US - GROUP IS OPEN TO ALL MEMBERS!
Hey I am New to this site. Is this group still active?

Tasheika Tasheika 2017/01/15, 07:51 AM
Discussion Guidelines
Hello Everyone, My name is Tasheika Conley and my goal is to. Become a healthier and happier me. I am over weight. And need to lose 150lbs. My goal is to lose 15lbs in three months.

Tasheika Tasheika 2017/01/14, 09:44 AM
Day 1 A New Day in a Different Direction
Yesterday was the first time in years I had been to the gym. And I loved it. I was invited to a Zumba class. I had know idea it would be an hour long. But it was awesome 😊. After words I started on the exercise plan I started on this website. I am...

Tasheika Tasheika 2017/01/14, 09:38 AM
bodybuilding teens
hey guys i am a 14 year old bodybuilder training since last christmas i have made serious gains ,gained 24.5 lb of muscle and lower than 7% body fat intrested in gradualy increasing strenth mentaly and physically is my number one goal.

_c0lt3919 _c0lt3919 2017/01/13, 06:06 PM
Need advice
Hey, I recommend you to do 3 days of weight lifting (1h per day) and other 3 days of cardio like walking, running or cycling. Obviously you should do one day weight lifting and one day cardio with a rest day every week. Cardio Days: The most...

encaputxat encaputxat 2017/01/12, 11:13 AM

Latest FLogs

Fly little Butterfly
Je puis tout par celui qui me fortifit! Phillipien 3:14

Lady_Day Lady_Day Yesterday at 01:00 PM
REALITY CHECK
So today is the second day of working out at the gym..... I took an abs class thinking I would be able to get this GREAT workout....WRONG!!!!! The reality check is that I am no where in shape like I should be. This had me thinking and realized  th...

tlynn.mii tlynn.mii 2017/01/18, 09:06 PM
Day 3 A Change For The Better In A New Direction
Today was a very good day. I felt like I had more gumption. I worked on my Core and Legs at the gym. I also did a half hour on the stationary bike doing hills. Almost 5 miles in distance. Plus I went and took care of get my medical insurance. And ...

Tasheika Tasheika 2017/01/18, 05:20 PM
Seeing Changes!!
So, i had a check up at my doctors a while back and when getting my weight checked they told me i was 167. Which for my hieght is reasonable but i wanted to try harder with my workouts to lose those extra pounds i put on in the year prior. Now I s...

AlyHaldane AlyHaldane 2017/01/17, 09:09 PM
Day 2 A Change for The Better In A New Direction
I went to the gym worked out did cardio for 30 minutes on stationary bike. Went on to work on my Core, Chest and Triceps. Then did another 10 minutes on stationary bike. My legs will probably hate me Wednesday.

Tasheika Tasheika 2017/01/16, 03:06 PM
My determination..
Today was the first day in a long time that I actually did a full workout. I am encouraged and determined to loose 100 pounds. I wish that I had a workout buddy or buddies where we could work out together.. but we will c..

Jacquelinelee Jacquelinelee 2017/01/15, 12:57 PM
My determination..
Today was the first day in a long time that I actually did a full workout. I am encouraged and determined to loose 100 pounds. I wish that I had a workout buddy or buddies where we could work out together.. but we will c..

Jacquelinelee Jacquelinelee 2017/01/15, 12:57 PM
Day 1 A Change for The Better In A New Direction
Went to the gym. First time in years. I was invited to join the Zumba class. And it was awesome. After words I Started my main exercise. I did everything on the machines for my core, back, shoulders, biceps

Tasheika Tasheika 2017/01/13, 10:26 AM
Friday 13th January
Just starting and hope to keep this up. Did just a regular at home workout. Worked on abs, legs and butt.

punkyhunter punkyhunter 2017/01/12, 06:22 PM
2017 motivation workouts
This year I will lose weight using this workout  https://createworkouts.com/w/VyMrZigIG

encaputxat encaputxat 2017/01/12, 11:16 AM