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

75,045 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

65,742 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

43,178 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

17,826 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

4,067 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

3,953 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

8,322 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

10,921 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

75,045 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

65,742 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

43,178 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

17,826 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

4,067 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

3,953 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

8,322 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

10,921 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!


Featured group: 2016 Motivation Challenge

2016 Motivation Challenge
Stay motivated! Now that the first week of 2016 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

2016/03/06
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.
2016/01/01
Happy New Year!
We would like to wish all of current and future members a very Happy New Year! We hope that you had a good start of 2016 and that you will be able to maintain your fitness-related new year resolutions for the entire year. This new year also marks our 15-year anniversary! It's nice to think that we've been providing free workout guidance to our members for so many years, so would like to thank you, our members, for your support and for keeping FreeTrainers.com running for so long!

Our Community

Discussion forum activity

mobile
Hi Tammy There is an Android app which is still in development but it is taking a lot longer we had anticipated.  In the meantime, the website is responsive, so you should be able to easily navigate to your workout from your mobile phone. So...

Adrian Adrian 2016/05/26, 04:19 AM
DAILY / WEEKLY CHECK IN: Post your weight here
I am a 13 year old girl. Who just wants to be more active and to eat more healthy. I want to exercise more.  Right now I am 116 Lbs

katherine7355 katherine7355 2016/05/23, 07:08 PM
💪 Daily check-in 💪
check in monday- 1 3/4 mile walk and 30 minute interval training tuesday- 1 3/4 mile walk and 30 minute total body training w/weights wedns- 1 3/4 mile walk Thurs- 1 3/4 mile walk Friday- had to push mow lawn and had no more energy to do an...

jb40patsy jb40patsy 2016/05/23, 09:19 AM
Gym for a newbie
http://garagegymbuilder.com/gym-equipment-names-and-pictures/ http://www.bodybuilding.com/exercises/finder/lookup/filter/equipment/id/6/equipment/machine Do a google search; you can find all the information you're looking for. Best option ...

wgrimmer wgrimmer 2016/05/23, 12:19 AM
Word association .. again!
Plymouth

wgrimmer wgrimmer 2016/05/22, 11:40 PM
Introduce yourself
Hello everybody! My name is Isabela, and I'm 23! I'm here cause I need support! I'm a new member (just registered) and I love fitness. My goals this year aren't to loose weight, but more to lose body fat, I want all that fat out, I wanna see ...

Isabelalovesfit Isabelalovesfit 2016/05/22, 02:15 AM
Stubborn belly fat
Exercises for 15-20mins every second day. Lots of water drinking, no alcohol als possible...and only good suGars!! (If u are still love chocolate u can always eat dark chocolate) in youtube are lots of abs workouts u can do everywhere! Success!

Bakalova Bakalova 2016/05/19, 09:08 AM
Hello! Are your goals similar?
Hello, I am a student and don't have enough money to hire a Personal Trainer or Nutritionist, or even go to a local gym (all of them a expensive where I live unless I want to commute). So it has left me with the option of exercising and training a...

Owlian1 Owlian1 2016/05/12, 05:20 AM
average 14 year old bench press?
Hi I see your having trouble when I was really young I would always have trouble just last football season I was bench pressing around 55 x10 (im14) but now I can 1rep max 135 squat 225 and leg press legally 1000 pounds I just hit a growth spurt a...

Jdogawesome2 Jdogawesome2 2016/05/10, 09:09 AM
Hello World!
Hi guys! My name is Gyurdzhan Rasim and I just started using this website! Hope it helps me get that great body I want. I hope it "works out" for you too!

BlueTigerAzura BlueTigerAzura 2016/05/09, 11:45 AM

Latest FLogs

05.25.16
Walked to Snap Fitness and back. Got sun.  Worked lats: lat pull downs, lat machine rows. Did ab hyperextensions, and obliques.  Did machine leg raises and crunch. Did abs: v sits with ball on ankles; russiona twist, plank on 6# ball, leg extensio...

vwoman8 vwoman8 2016/05/25, 05:21 PM
Starting out
Sooooo, I just started a 12-week gym workout yesterday. I recently finished a round of personal training at my gym and wanted to venture out on my own on the gym floor. I'm working on upper body strength because I'm also trying to get better at po...

Mykoshia Mykoshia 2016/05/24, 10:25 AM
Exercise
Today I felt really motivated to workout.😀 I feel great after doing my workout and wanted to do more. So I did a little bit more but didn't push it too much.

katherine7355 katherine7355 2016/05/23, 06:59 PM
Start
Bench 1rep max 55kg Pull-ups 3 Push-ups best 40 Weight 95kg Height 6ft 5"

Pleenrp Pleenrp 2016/05/23, 01:55 PM
Hello!
I really hope this works this time , I am determinates to change my body and to be happy . This is a compromise with myself.

thegirlwhodidit thegirlwhodidit 2016/05/21, 01:24 PM
Tuesday, 5/17
30 min tredmill 5 min rowing 15 min eliptical 50 min total 10 min streaching

wig44 wig44 2016/05/17, 03:56 PM
Monday 5/16
First day at Granite. 30 min tredmill, 15 min eliptical, 15 min streaching

wig44 wig44 2016/05/17, 03:53 PM
Get tone and fit
Arms,legs,stomach,butt

Queenb12 Queenb12 2016/05/16, 10:33 PM
Cardio is not included
Hi there!, I am very excited to take advantage of the home plan workouts and from what I can tell it is going to be beneficial.  I am wondering why there is no cardio listed in the workout plan.  I do alot of walking and hiking so I will contin...

TFullerton TFullerton 2016/05/16, 06:03 PM
Committing myself - Hopefully!
Well, guess if it's on-line. I'll have to stick to it. Took dog out for slow walk this morning, though not too far. He's too old and I have work to get to. This evening, I'll do an hour's aquafit at my local gym. I will need to invest in a ...

RitaKellett1 RitaKellett1 2016/05/09, 05:21 AM