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.


Download the app

Bring your FreeTrainers.com workout with you to the gym on your Android or iOS device!

Get it on Google Play Download on the App Store

No access to Google Play store? Download APK here


Our free customizable workout plans

Simply select one of the workouts below to get started.

Gym training workout program

339,656 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

257,404 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

92,551 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

125,221 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

13,947 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

6,864 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

23,356 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

52,253 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

339,656 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

257,404 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

92,551 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

125,221 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

13,947 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

6,864 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

23,356 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

52,253 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

2020/10/29
Android and iOS apps available

We would like to announce that our first app is available now on the Google Play Store and the Apple App Store. The app versions are identical, the only difference being that the iOS app does not support Google and Facebook login. We apologize for this inconvenience and we will try to fix this issue soon.

The next planned version of the app will allow users to record exercise details like weights and repetitions in the app, so you can see that information next time you do the exercise.

We look forward to your feedback!

2020/03/04
Help with testing Android app

We have been working on an app which can help you bring your FT workout to the gym in a more convenient app format, as opposed to having to browse the website in a browser on your phone.

Although it's still at a very early stage, the app has been published to Google Play store and it is available for testing and initial feedback. If you would like to participate in the testing, you may install the app directly from the following link:
Link to Google Play Store

There is a forum discussion dedicated to the app which can be found here: Link


Our Community

Discussion forum activity

Mass Workout
Hey guys, I'm just about to take this workout plan forward.  Has anybody used it before and found the benefits worth it?  I'm a skinny guy that finds it hard to gain weight. Do you think this will be much of a benefit?  Thanks :)

DanPhillips DanPhillips 2020/11/18, 01:09 PM
Help with testing Android app
i.am.mrs.olney THANK YOU! I will start testing it tonight! Question: does it automatically log the workout? I just downloaded it, and I don't see anywhere to save it when I'm done. --- Hi, not yet, that will be the next version. This init...

Adrian Adrian 2020/11/03, 02:05 AM
Thank you for this website
Thank you for the kind words. If we decide to switch from ad-supported model to a donation-based model, there will be a way to donate :-)  For now though, the ad revenue covers the running costs of the site, so we don't have any other channels for...

Adrian Adrian 2020/10/27, 06:12 AM
Back into it
18 days in for the second time in my life. Keep it going strong people. Keep it going strong.

dunlaprl dunlaprl 2020/10/22, 11:53 AM
Stay Motivated with Mobile Personal Trainer
Former Marine that was injured a while back. I finally had enough and got back into the gym. I found this site back in 2008 and used it on and off. Now that I am back on it there has been a lot of added material and upgrades. I even downloaded the...

dunlaprl dunlaprl 2020/10/22, 11:51 AM
Trouble with eating healthy
Omid, Weight Watchers really helped me here. If cost is a concern, I only used it for about three months, because you get a really good sense of what’s good for your body in that time. I don’t track my food anymore because it just doesn’t work for...

Trumike516 Trumike516 2020/10/11, 07:46 AM
Had a trainer but trying to explore on my own
I had shoulder surgery back in December and haven't worked out years prior to that do to pain. The workouts they provide are challenging. I have a long way to go in building strength. So for me, they are a great find. Hope this helps.

JEsquer JEsquer 2020/09/18, 11:13 PM
Gym training
How to weightloss and fitness for begginer

qfv5d47pm6 qfv5d47pm6 2020/09/08, 08:32 AM
Discussion Guidelines
all the best Guys

Shakun Shakun 2020/09/08, 01:53 AM
Questions and Thoughts!
I have a question too, can you add multiple workouts to your calander and if so how?

2026rosborne75 2026rosborne75 2020/08/31, 10:32 AM

Latest FLogs

Been A While - Body Fat Numbers
Updated Bodyfat Numbers July 13, 2016 Height: 182cm Weight: 95.2kg Body Fat%: 27.04% (average of five measurements) Fat Mass: 25.74kg (average of five measurements) September 10th, 2016 Height: 182cm Weight: 95.3kg BF%: 26.42 (average...

yadmit yadmit Yesterday at 04:36 PM
Day 0
Setup schedule, presently 130 lbs. Workout tomorrow.

vcrespo vcrespo 2020/11/18, 07:15 PM
day 2 Tredmill
5,4 weight : 167 calories lost : 302

Justice_116 Justice_116 2020/11/18, 01:05 PM
Start
I've done this a lot. I hate myself - don't exercise. Tired. No more. I want to be successful. I want people to look at me and be amazed. I have endometriosis and it's nearly ruined my life. I want more from life than this.

RoseaLupum RoseaLupum 2020/11/07, 10:11 AM
11/06
I did my full workout. It was hard, im gonna be honest. But i feel so refreshed

jojomcjojo2006 jojomcjojo2006 2020/11/06, 12:41 PM
Skinny
Skinny

Kavindu Kavindu 2020/11/01, 07:06 AM
10/29/20
 Leaning oblique and back Stretch Set 3x 15 rep. Crunches 15 seated twist 15 leg raises Stretch - calf stretch, toe reach, thigh stretch Set 1 Leg extensions 15 reps (leg under machine, lifting up) 115lb (135 pulled left knee) Barbell squats 15 re...

queenmaeve1771 queenmaeve1771 2020/10/29, 10:21 AM
10/27/2020
Tuesday (about a 50 minute workout  Leaning oblique and back Stretch Set 3x 15 rep. Crunches 15 seated twist 15 leg raises Child’s pose  Set 1 Lateral pull down 15 reps @65 lbs One arm dumbbell row 15 reps @20 lbs Barbell shrugs 15 reps (legit jus...

queenmaeve1771 queenmaeve1771 2020/10/27, 08:24 AM
So far so good
I started a new meal plan a couple of weeks ago. The first week went well; I had prepped 3/4 of my food, so all I had to do was heat it up. The second week didn't go well, I think becaues I didn't prep my food. Well, I prepped my meat and that was...

i.am.mrs.olney i.am.mrs.olney 2020/10/26, 04:18 PM
Hey hi there.. Thanks for clicking to know more...
I am having Endomorph body type, which is fatty,skinned,faster metabolic, Before getting to fitness world i was weighing very much, people already started to do body shaming on me, its obvious that always fatty human get body shaming, well with th...

ssck ssck 2020/10/25, 10:27 AM