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

159,994 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

117,753 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

61,668 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

50,390 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

6,074 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

5,085 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

14,044 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

28,884 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

159,994 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

117,753 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

61,668 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

50,390 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

6,074 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

5,085 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

14,044 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

28,884 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: 2017 Motivation Challenge

2017 Motivation Challenge
Stay motivated! Now that the first week of 2017 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

двери в баню стеклянные минск
Добрый день товарищи! Наша компания занимается свыше 10 лет продажей изделий из стекла в городе Минске.Вот основные виды подукции ,которую мы можем предложить вам: 1) Стеклянные двери –это распашные,раздвижные двери и входные груп...

snegirozjx snegirozjx Today at 11:44 AM
What should I do?
StrongJonh I am now trying to begin working out and getting fit, I am 17 years old 6'1 and I weigh 220, I have a good amount of fat on me and have tried losing this weight before; but never found the motivation/ right diet/ right workouts for me. ...

NickPayne73 NickPayne73 2017/12/11, 10:42 AM
☀💕☀GOOD MORNING☀💕☀
Aleeyah192 Does anyone know how to edit their calander for some reason it’s giving me two muscle groups everyday instead of one --- Hi Aleeyah The muscle groups chosen for each day depend on the workout configuration when you first choose ...

Adrian Adrian 2017/12/11, 02:18 AM
Hi I'm nee
Hi I'm new just started! I've had a hard time getting off the couch working 10 hour shifts at the hospital. I want to workout but every time I come home my bed is very cozy it's hard to get out to the gym! I've gained some weight, and this is my f...

Caro27 Caro27 2017/12/09, 10:32 PM
average 14 year old bench press?
davo.p i'm 5'8 176 pounds i can do 100X10 i don't know max but know it's over 110 just started bench press. --- I weigh 165 and I’m 5,8 and I can bench 170 I’m 14 and in 9th grade just do as many reps ...

Nbbbnbbb Nbbbnbbb 2017/12/06, 09:42 PM
Post Pregnancy Body
I'm there too girl! I have had two kids in the last two years and my body didn't exactly bounce right back. Trying to manage the newborn and my toddler (who is everywhere) on top of working and housekeeping...I just haven't been able to get bac...

Luminata Luminata 2017/12/06, 07:22 AM
Stay at home mommy needs motivation
Hi! I'm a stay at home mom also! I have two little ones (2 year old and an 8 months old). Finding time and energy can be a challenge. The key I've found to making time for things i want/need to do is planning and routine. I bought a planner and a ...

Luminata Luminata 2017/12/06, 07:00 AM
SAHM Hey!
So, i'm 29 in a couple weeks and In the last two years I've had two babies. (Three total). I used to be a professional dancer and now that my youngest is 8 months old and I'm still 40lbs overweight I'm feeling stuck in a body that's not mine. Now ...

Luminata Luminata 2017/12/05, 09:18 PM
Hey
Hey i'm new here. Came across this after i started going to my local gym and the trainers were completely uninterested in helping out. I wanted to say thank you :)

dementiala dementiala 2017/11/30, 03:22 AM
New
Hi all, I turned 39 in September and my goal is to get in shape before I am 40 hahaha. Hard enough goal! Anyway, I like to exercise at home, got some discipline there. My main problem is nutrition. I like my pastas and bread, so if anyone ca...

Chrizz Chrizz 2017/11/27, 06:08 AM

Latest FLogs

Cheating already
Been skimping out on workouts these last couple days because I've had a really bad stomach bug but let's see what tomorrow brings..

Sarahjeanbaby92 Sarahjeanbaby92 Yesterday at 11:10 PM
Full Body and Cardio
Full Body Took 1 hr Advanced to intermediate Treadmill 20mins 3.9kph 7incline 210calories

RIDWANARBI RIDWANARBI 2017/12/10, 11:54 PM
Day 2
Ouch....only halfway today I'm too stiff and sore today can't take the pain...maybe Monday

Sarahjeanbaby92 Sarahjeanbaby92 2017/12/08, 05:24 PM
Day 1
Just finished day one and well....im pretty sore but let's see what happens. 226.6 lbs today.

Sarahjeanbaby92 Sarahjeanbaby92 2017/12/07, 03:55 PM
12-06-17
Did my first workout today. I walked on the treadmill for half an hour. I did three laps and walked 1/4 of a mile. my top speed was 2 mph on it. then I did 10 jumping jacks,10 side jumping jacks, and 10 high knees.  I did my stretches and crunches...

cwirb89 cwirb89 2017/12/06, 09:03 PM
December 5th 2017
Did some stretches following along with the bike and row machine.

Shelbyphillips Shelbyphillips 2017/12/05, 08:31 AM
12/5/17 log
rowed for 5 minutes Eliptical for 15 minutes

hopehamel03 hopehamel03 2017/12/05, 08:29 AM
12/5/17
cardio

eslaughter eslaughter 2017/12/05, 08:25 AM
rowing-12/4
whole body-rowing machine

emilydelsignore emilydelsignore 2017/12/05, 08:25 AM
I want to get a French body
Tall: 170 Wight: 66.5

Vard7777 Vard7777 2017/12/04, 03:51 PM