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

72,244 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

63,436 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

42,314 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

16,694 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

3,986 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

3,898 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

8,078 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

10,454 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

72,244 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

63,436 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

42,314 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

16,694 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

3,986 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

3,898 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

8,078 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

10,454 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

Any Powerlifters out there.
This used to be quite a motivating forum, for at least me. I was never much of a power lifter but some of the folks that posted on here really knew there stuff. I learned much and felt myself pushing harder on lift days after reading some of the...

Jac48 Jac48 Yesterday at 07:03 PM
Tips to build size! P.S.body size
Eat...preferably higher protein food and less sweets.

Jac48 Jac48 Yesterday at 06:24 PM
Hello All
Congrats to get back into after all this time and an injury. That's not an easy feat to overcome. It takes discipline to really stick with it and get back into it. Hopefully you will be able to bounce back quickly and see results, just start s...

Jac48 Jac48 Yesterday at 10:13 AM
💪 Daily check-in 💪
changing to weekly check in-  last week Mon-50 minute aerobic Tues- 62 minute aerobic, bicip and tricip w/ weights workout Wed- 20 minute aerobics, ab workout, arms w/ weights workout, 1 1/2 mile walk Thurs- 35 minute aerobics, chest/ should...

jb40patsy jb40patsy 2016/04/26, 07:04 AM
A little about me
What helped me, after i had both my knees operated, i found this website: www.thelazarangelov.com and read about Lazar, he got three surgeries in last year and he is still in incredible shape

hatetobegreat hatetobegreat 2016/04/15, 07:46 PM
Want to Reduce 15kgs in 3 months.....
I want to reduce my weight very quickly just in 3 months because as my parents are looking for marriage proposals

swethaeemani90 swethaeemani90 2016/04/09, 10:54 PM
Discussion Guidelines
i am hoping with this site that i would loss wight and get in shape. i also hope that this site would help me get motivate to hit my goals.because i tryed to lost wight and get in shape be for but it was so hard for me to stay motivate.

jtruesdell15 jtruesdell15 2016/04/07, 10:35 AM
Need help passing a PT Test
So, I have been working very hard over the last few months.  After recovering from 2 shoulder surgeries and a torn Achilles, I am finally back to normal.  I have lost about 25 pounds since November 15 (I could still stand to lose 15 or so) and hav...

RynoFit RynoFit 2016/04/06, 01:10 PM
Hello my friends
Myself Mary Carell and I'm 29. I'm a new member of this group. I'm very excitexd to perticipating in the new discussions. Thank you.

marycarrell marycarrell 2016/04/05, 01:46 AM
Hello to Everyone
Hi, Thanks for welcome

Onyourbike Onyourbike 2016/04/04, 02:48 AM

Latest FLogs

First Day at the Gym
So I've never been to a gym before and I gotta say I really enjoyed it. It was what I consider fun. I tried a little bit of everything and I didn't feel like I was being judged for not knowing how to use any of the equipment. It was a friendly env...

Oxymorongetfit Oxymorongetfit 2016/04/26, 07:47 PM
Stoked
Found a reason to get motivated again...got a mth to get myself in some kinda shape again..then keep on it afterwards...Here goes nothing :)

Miggsy Miggsy 2016/04/24, 10:18 PM
First time for everything!!!
So after years of working construction and not doing anything physical when I would get home and after years of putting off the inevitable, I joined this awesome sight. And now whenever I want a different type of training without paying for a gym ...

bomber_dud bomber_dud 2016/04/23, 07:40 PM
Today I made a choice
Hey Everyone! I'm glad to be a part of this community now. Today, I made a decision to start living the life I want to live. I haven't played sports in 4 years since my fourth concussion but I decided it is time to start a new chapter. I am out of...

2016/04/19, 05:49 PM
today is day 1
Today is day one starting a new exercise program using this program hopefully this program can keep me on track. He does not three weeks till 100 mile ride

emt184548 emt184548 2016/04/17, 07:09 AM
Start of my journey
Today I start my new me journey. Found out that my fiance is going away for 2 months and I want to surprise him with a more healthier me. He loves me just as I am but I'm sure he would love someone he can have kids with. Yes I'm over weight but th...

KWilliams90 KWilliams90 2016/04/13, 07:23 PM
wow... day 6 already!
another day of exercise done! I get to see how much more progress I've made in two days time! :)

Kitty__16 Kitty__16 2016/04/13, 03:16 AM
Slower is definitely better ...
Well, for me at least! I decided to slow down what I do for my exercise and take more time doing each thing, not do more of them, just do them slower, more deliberately, and I feel like I did the first day I started, though not quite as sore!! ...

Kitty__16 Kitty__16 2016/04/11, 01:59 AM
day 4
I am currently 1 kilo less than I was this time last week and 2cm smaller around the middle! Yay! I'm glad to see progress. And all it is taking is 30 minutes 3 days a week! I haven't bothered changing my diet, simply because all the diets I've...

Kitty__16 Kitty__16 2016/04/08, 03:18 AM
first day cardio workout
today i want to the boxing gym that my husband gose to. i thought it was fun and i like got over there because i know every one that there. but to day was my first do really working out with every one.

jtruesdell15 jtruesdell15 2016/04/07, 08:31 PM