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

178,332 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

126,717 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

64,761 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

57,509 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

6,383 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

5,285 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

15,003 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

32,388 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

178,332 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

126,717 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

64,761 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

57,509 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

6,383 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

5,285 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

15,003 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

32,388 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
Oh no! But you're going to start again?

voxotica voxotica Yesterday at 05:14 AM
SAHM Hey!
Hey @Luminata! How's the fitness coming along?

voxotica voxotica 2018/02/20, 07:06 AM
What if the gym is closed
Oh! OK. Guess I misunderstood. But yes; you get what you pay for... I've always found a good notebook and pencil works best.

voxotica voxotica 2018/02/20, 06:19 AM
Hiii I am new here I name is Nizam
I need to loss my billy fat

Nizamkiju Nizamkiju 2018/02/18, 04:19 AM
I'm 22 FM & need help
That's EXACTLY where I am! It is super difficult to lose weight sometimes when you are young and busy. If you want to talk to me, message me privately. You can do this!

helfline helfline 2018/02/16, 12:25 PM
GAIN LEAN MUSCLE
What are you currently doing for a workout? What is your fitness level? Do you have access to a gym/fitness center? What are your goals?

voxotica voxotica 2018/02/16, 07:02 AM
New!
I'd love to chat! But no one is EVER on this site....

voxotica voxotica 2018/02/14, 10:11 AM
Help
This post was in 2014; have you made any progress in your fat loss journey?

voxotica voxotica 2018/02/14, 10:08 AM
lots of help please anyone..
So, big butt, thick thighs, small waist and big boobs. On top of that you're tiny (5'2"). Besides that sounding amazing; I don't think I understand the question...

voxotica voxotica 2018/02/14, 10:04 AM
Question
That's all core strength.

voxotica voxotica 2018/02/14, 09:58 AM

Latest FLogs

First Day
Fat! I don’t want to look in the mirror an see what I’ve been seeing continue looking back at me. I’m sick of the fat that I’ve added to my body I want it off!

Fatkate25 Fatkate25 Yesterday at 04:18 AM
Cardio 5-6 mins @4.5 mph
Max Elevation, max hr, hr@cooldown, cooldown speed mph 18/02/18 .5, 162, 116, 2.4 20/02/18 6, 173, 120, 2.0

Shrng Shrng 2018/02/17, 02:25 PM
START
stretches  sit ups  squats  some light lifting ready to start on thursday.

dinkyrondeau dinkyrondeau 2018/02/13, 03:49 PM
Day 2:
Leg day. I was so excited for today because this is an area that I am very self concious about. I added after my work out and drove home with an ache in both quads that lasted for THREE DAYS! So excited to go back again. I want to get stronger and...

helfline helfline 2018/02/12, 07:16 AM
Day 2:
Leg day. I was so excited for today because this is an area that I am very self concious about. I added after my work out and drove home with an ache in both quads that lasted for THREE DAYS! So excited to go back again. I want to get stronger and...

helfline helfline 2018/02/12, 07:16 AM
Day One
I completed my first day of training yesterday. And I literally thought I was going to die. It was a full ab and chest work out and by the end, I was covered in sweat. It feels so good to start this up and I am excited to work out again today.

helfline helfline 2018/02/09, 09:18 AM
Last - 2/15
On 2/20

Shrng Shrng 2018/02/07, 10:53 PM
A little about me.
Hey guys, my name's Jean Luc and I've been skinny for most of my life. Throughout my entire life, I've never paid much attention to my physical health due to lack of motivation and lack of knowledge which in turn, doubles in fear of failure theref...

IrishPotatoDude IrishPotatoDude 2018/02/07, 01:39 PM
Brand New
Hi everyone, I wanted to thank those of you who made this possible to access without a subscription. I am a member of a gym but, dont know how to form my own routine. This gives me all the information I need to succeed and I am so excited to ge...

helfline helfline 2018/02/07, 11:42 AM
Baby weight
My daughter is 10 months and my family is starting to talk of a vacation, which means swimsuit. Thats something i never look forward to because lets face it I have never looked the best in a bathing suit. I still have my maternity swimsiit as my ...

Babyweight47 Babyweight47 2018/02/07, 11:17 AM