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

276,584 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

175,841 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

80,032 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

95,270 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

8,466 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

6,129 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

20,006 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

45,462 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

276,584 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

175,841 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

80,032 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

95,270 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

8,466 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

6,129 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

20,006 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

45,462 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

Introduction
Hi i am very thin with 6 ft height. Many people call me a matchstick. Goal When i walk with someone like parents girlfriend, sister , they should feel safe with me. When i watch an action movie, i should say to myself . I can also do it!

Mayanmax Mayanmax 2019/06/24, 03:23 PM
starting again
hey everyone i have been sat at home with depression for a couple years temper problems etc not worked out for 5 years i used to alot but then nothing i want to get back into it just asking what would be the best starter rout to take ie diet worko...

julez2244 julez2244 2019/06/24, 09:37 AM
Gym work out with a weak back
Hi,I am a 35 yr old male, weight 120 kg and am 180 cm tall. Until around 6 yrs back, i was fairly active in a variety of sports and was quite fit. However, a variety of factors such as sickness, work pressure, and a very severe L5S1 herniated disc...

Wireliner Wireliner 2019/06/23, 10:01 PM
Daily Check-In's and motivation 2019
Still going - had a great last week as well as a very good yesterday. Currently hitting the gym M/W/F - and doing cardio on my days off.

Jac48 Jac48 2019/06/18, 05:12 PM
Welcome
Bump the old Welcome to FT!!   For any who visit the site.

Jac48 Jac48 2019/06/13, 10:43 PM
21, 5'7" , 160lbs Please help!!!
Hello Suttb, Weightloss comes from diet.  A flat stomach comes from losing weight, we all gain it in different places and sometimes it can seem difficult to lose it there.  You can't focus weight loss to one specific area of the body.  Overall ...

Jac48 Jac48 2019/06/06, 05:58 PM
New - Weight loss
Hello Rachel, good to have you.  6 lbs. doesn't seem too bad of a gain.  I'm sure with a small change to diet and or excercising you will be able to get back to 112.  Good luck

Jac48 Jac48 2019/06/06, 05:53 PM
Newbie question about the sets function:
Hi, I have a doubt, for example: If I have 4 different exercises to do and all of them tell me to make 3 sets each. So: Can I practice the whole 1rst set of the 4 different exercises or I should go for 3 sets of the first exercise continuosl...

Finn_Mertenz Finn_Mertenz 2019/06/05, 10:24 PM
💪 Daily check-in 💪
Adrian Are you still on track?  What have you done today? Regular check-ins will increase your chances of sticking to your fitness goals! --- Hi im Amanda im just starting... getting married in a few months... stressed but need to loose this ex...

Mndchrls Mndchrls 2019/06/05, 03:30 PM
Keto is KING
So what did u eat... where did u start

Mndchrls Mndchrls 2019/06/05, 03:28 PM

Latest FLogs

W1 - Rest Day
yayyyy

ullllllll ullllllll Today at 08:03 PM
June 25, 2019
Core and back

Angelwhite4292 Angelwhite4292 Yesterday at 09:22 PM
June 24, 2019
Core and shoulders

Angelwhite4292 Angelwhite4292 Yesterday at 05:17 AM
June 22, 2019
Core, triceps and biceps

Angelwhite4292 Angelwhite4292 2019/06/23, 05:09 AM
June 20, 2019
Core and chest

Angelwhite4292 Angelwhite4292 2019/06/21, 06:17 AM
2 weeks in
Going really well so far. I used to be a clock watcher when in the gym and work out for no longer than 30 mins (alonge with swimming ect) I am now in the gym for no less than 60 minutes a time on 4 days out of the week. Focusing on different ar...

LukeT83 LukeT83 2019/06/20, 03:14 PM
Day 1
I am feeling excited about this new journey! And the community on here as well. :)

ceriselong ceriselong 2019/06/20, 08:12 AM
June 18, 2019
Core and back

Angelwhite4292 Angelwhite4292 2019/06/19, 07:21 AM
June 17, 2019
Core and shoulders

Angelwhite4292 Angelwhite4292 2019/06/18, 05:33 AM
Lose weight
I'm fat weighing about 76 kg.

Payal890 Payal890 2019/06/17, 07:59 AM