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

97,194 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

80,671 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

48,723 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

26,959 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

4,645 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

4,316 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

9,992 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

14,826 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

97,194 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

80,671 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

48,723 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

26,959 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

4,645 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

4,316 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

9,992 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

14,826 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: 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

2016/10/26
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

Hi!
Hello... I'm Tammy and here looking for ideas and support for getting into shape. I recently turned 50 and was diagnosed with diabetes. Looking to lose weight, get healthy, and adopt a healthier overall lifestyle.

MissusB MissusB 2016/11/28, 10:21 PM
Hi everyone, I'm Stuart from Mansfield, UK
My main reason for starting to go to the gym is that I have fibromyalgia. My GP has said that one of the best ways to manage it is exercise. It will also help keep my weight down. As I am now in my 50s it will also help keep my bones strong. All ...

skegbyguy skegbyguy 2016/11/21, 06:09 PM
average 14 year old bench press?
Im australian, so its in kg here. I am 14 weigh 90 kg and i only have a barbell and weights- with 50kg i will do 12 overhead lifts and then 12 underhand, do other excercoses come back and do more. I am slightly ùner 6ft and am heavily built.

Sonofhades Sonofhades 2016/11/21, 07:40 AM
Home work out
asitbhatia0 Is it possible to work out at home without any gym equipments?? --- Yes it is possible. I lost 35lbs working out at home and walking on a treadmill.

Lovelylady86 Lovelylady86 2016/11/20, 08:31 PM
Hello I'm Candance
Hi everyone my name is candance and I'm looking for tips how to shed weight and keep it off. Right now I weigh 197LBS. I must admit it doesn't really look like it, but I do carry it in my waist. I was wondering if you all can help me out.

dannnigirl dannnigirl 2016/11/11, 04:47 PM
Hey Everyone, My name is Dunc
I'm not in bad shape but I realy need help getting rid of my man boobs and spare tire, plus improving my generaly fitness would be a massive bonus.

DuncyPoo DuncyPoo 2016/11/07, 05:11 AM
Hello Everyone! My name's Ani
Hi everyone, My name's Ani. I am slightly new to the workout business, but I have some knowledge about cardiovascular exercises as I have played soccer for a very long time. What I am lacking in knowledge is more of the strengh and muscle devel...

MakeGains7 MakeGains7 2016/11/04, 07:38 PM
Require Advice For Biceps & Triceps Muscle Gain
Dear Free Trainers Members, I am 37 years old, height 5F-09Inch, weight 82 kg. I do occassional exercise but for last 1 months i do it in my home with pushups & using light weight dumbbell. My chest is 42 inch, right hand bicep 14inch and left...

topuroy topuroy 2016/11/03, 04:57 AM
Call me the Brodster
Hey all, Currently at an unhealthy weight and just moved into a comunity with a gym across the road. Took a leap of faith and got a gym membership. Looking to get as much support as I can in my endevor. If you would like to be virtual lifting b...

7qzjsbfpdg 7qzjsbfpdg 2016/11/02, 06:54 AM
Hi, My name is Sam
samABH Hi, my name is Sam, i wasn’t always obese, but excess of smoking and alcohol, can make a dramatic change in your health, after 5 year I decided to quite everything and hit the gym, it felt like am stepping behind the enemy lines, today and ...

SahiaBoo SahiaBoo 2016/10/30, 11:56 PM

Latest FLogs

will I actually keep up with this
that is the question

Jess666 Jess666 Yesterday at 09:40 AM
still at it
muscles getting bigger and getting stronger still 5 days strength training and 7 days 8 mile bike rides. can't get rid of the man boobs and belly and triceps arm fat fast enough but still going. met a workout buddy at the gym so we motivate eac...

mattaz mattaz 2016/11/29, 06:07 PM
DAY ONE
So this is going to be my venting spot for me working out and being on my weight loss journey. So let me start off by introducing myself...My name is Razia, but people call me Raz for short. So let me say that I have been on a weight loss journey ...

raziah661 raziah661 2016/11/29, 11:10 AM
11.29.16
M 2 rounds 15 reps each 1 round 13 incline crunches (assisted last round)

Unluckynomad Unluckynomad 2016/11/29, 09:47 AM
Day 1 FOR REAL!
0628HRS just waiting to clock out at work then stop by to see my mother and trade headphones. After that I am neededbat home to hurry little man off to school and take my wife to court for her hearing about Joe. I didn't get much sleep before work...

MisterJ21216 MisterJ21216 2016/11/28, 05:32 AM
my mission
ive had subacromial bursitis and have been on light duties at work. i recieved a cortizone injection on tuesday the 7th november and i am at the point where i need to rebuild my strength. i found this website and im giving it a go.

jnrvmqc jnrvmqc 2016/11/27, 06:40 AM
Fitness buff, no thanks. Slim fit is more like it.
Hello whoever ends up reading this. I don't know how things work here. I'm very new to it. If i do attract attention, thank you and sorry, I think would be most apt. Thank you for letting me rant, and sorry for ranting.. :P I've never been re...

Shoveit Shoveit 2016/11/27, 05:40 AM
DELAYNA in this
I a 18 years old girl from Oklahoma been fat all life unhappy about it need help

dfz6jx2sm4 dfz6jx2sm4 2016/11/22, 11:01 PM
Need to lose weight
I have to lose 50 pounds.  I am hoping that building muscle will help burn fat.

Colenso Colenso 2016/11/21, 11:33 AM
Newbie
So I'm a newbie to this site but not exactly new to the gym scene. I go to my schools workout room every day Monday through Friday. I have for a few weeks. But I don't know what to do in there and feel pathetic so I only use the treadmill. Now I u...

WishToBePretty WishToBePretty 2016/11/18, 04:26 PM