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

279,560 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

177,452 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

80,468 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

96,360 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

8,523 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

6,149 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

20,147 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

45,754 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

279,560 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

177,452 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

80,468 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

96,360 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

8,523 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

6,149 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

20,147 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

45,754 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

Just getting started
Hi y'all. I am so glad I found this group. Looks to be a great place to start my journey. My name is Alysha and this is my first fitness journey I am starting on. Today will be my day one in the gym and I am feeling pretty excited. I can't wait to...

Alyshalove06 Alyshalove06 Yesterday at 10:23 AM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:42 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:42 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:41 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:40 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:40 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:38 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:37 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:35 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:35 PM

Latest FLogs

Hey Y'all
Haven't checked in for awhile, but I've been in the gym doing the workouts. Heck, I even found a gym on vacation. Anyway, I'm been doing the 1st time In a gym plan all this time. I've added a few more moves, and I'm really loving the workout tim...

copperblonde copperblonde Yesterday at 01:07 PM
Day 1
Today is day 1 of my journey to get happy. I plan to go to the gym after work and perform my entire planned workout. I am feeling more motivated today and I am praying for strenth to follow my goals.

Alyshalove06 Alyshalove06 Yesterday at 10:20 AM
Starting Gym
Starting Gym from Tommorrow never been before Wish me luck

TJ_Rasul TJ_Rasul 2019/07/14, 05:50 PM
Starting Gym
Starting Gym from Tommorrow never been before Wish me luck

TJ_Rasul TJ_Rasul 2019/07/14, 05:50 PM
den 1
malko sum demotivirana , no shte go napravq . Samo taka moga da postigna dobri rezultati

keva0410 keva0410 2019/07/14, 12:42 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 03:13 PM
Just starting Out..
For the past 10 years, I have had mom-guilt.  I was always skinny, but after I had my daughter, I couldn't shake the weight.  I have tried several lose weight quick schemes and the only one that really worked was the keto diet.  Sadly, after I had...

timbit_213 timbit_213 2019/07/07, 04:05 PM
I'm Off and walking
Beginning beginners  new cardio progrm tommorow.  Wish me luck.

SuperGpa SuperGpa 2019/07/07, 12:57 PM
2nd day
Hit the gym before going to the farm. Felt great!

Geantady Geantady 2019/07/01, 08:05 PM
First day!
It's my first day today working out, i felt very motivated and by the time i did my first few crunches it struck me. I could barely finish my 2nd set. I find it funny and it won't keep me from hitting the gym tomorrow! Finished my whole workout lo...

Geantady Geantady 2019/07/01, 07:15 AM