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

226,358 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

152,145 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

72,320 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

76,680 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

7,417 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

5,734 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

17,493 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

39,276 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

226,358 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

152,145 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

72,320 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

76,680 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

7,417 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

5,734 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

17,493 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

39,276 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

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
Just joined and wanted to say hi. I'm 41 and have really lapsed in my fitness since being hit with an injury. I just couldn't be arsed anymore. Well I've managed to get all flabby and seriously out of shape so time to sort it out. Looking forward ...

Sjac Sjac 2018/09/21, 03:36 PM
New Member
I am Melanie. I am a 30 year old from Colorado. I am a mother of 5 boys. They are 13,10,8,5 & 4. They keep me pretty busy. My goals right now are to get into shape and would like to lose about 20 pounds by the end of the year. Not just to look be...

Mn.moreno06 Mn.moreno06 2018/09/18, 09:57 PM
Newbie
Goodluck with that! Keep your exercising on track and you'll be great before you know it. (i'm also trying to be fit!!)

Teeyel Teeyel 2018/09/18, 09:00 PM
A new start
Goodluck! Although I don't have your challenges, I am trying to keep my exercising on schedule. It's the struggle as I'm lazy, but cheers to the both of us.

Teeyel Teeyel 2018/09/18, 08:59 PM
New mama getting back into the swing of things
Hi! Goodluck with your exercises! I'm rooting for you as I also try to get fit.

Teeyel Teeyel 2018/09/18, 08:57 PM
Post Pregnancy Body
Anyone else notice that post pregnancy weight looks way different then prepregnancy weight at the same weight? My 155 before looked way better. I almost feel like i need to lose another 5 to 10 pounds to look the same as i did before! And so much ...

Piper13 Piper13 2018/09/15, 11:20 AM
Secret to weight loss
I am facing problem of loose skin. 3year ago i had weight loss about 30 to 35 kg without any consultation & without proper diet.I want to recover my flabby skin to muscles. How can i recover it? I try to fix it with gym excercise but i have not ...

Alex.hennry Alex.hennry 2018/09/12, 11:11 PM
How to resolve problem of flabby skin
I am facing problem of loose skin. 3year ago i had weight loss about 30 to 35 kg without any consultation & without proper diet.I want to recover my flabby skin to muscles. How can i recover it? I try to fix it with gym excercise but i have not ...

Alex.hennry Alex.hennry 2018/09/12, 11:04 PM
Second Year college student
Cardio and body weight workouts. The cardio will help you cut weight and build endurance. The body weight workouts will assist in cutting weight while making you stronger without bulking up. Examples: pushups, pull-ups, body weight squats, burp...

COLJOH COLJOH 2018/09/11, 09:03 PM
Mobile application?
Hi I am new on this forum and I was just wondering if there is an app for it as going back and forth on the website is not too convenient. If not what is the best way that you suggest to keep an eye while training. Thanks :D

OverClocked OverClocked 2018/09/08, 02:03 PM

Latest FLogs

Beginning a New Chapter
Today I start to get serious about maintaining a regular workout regime. Need to be consistent with toning and cardio. Want to melt my last 33 pounds quickly while shaping up and slimming down a few more sizes. Excited to reach my goals and want t...

Graceburnette Graceburnette 2018/09/20, 07:05 PM
9/19/18
Body:  Cellulite, stretchmarks, veins, rolls, bad posture (slouch) Condition:  Tired, shaky, somewhat sweaty Measurements Butt: 41.5 L Thigh:  18.5 U Thigh:  24.25 Calf:  15.5 Stomach:  34 Chest:  36 Shoulders:  39.25 Arm:  12.5

KassidyMae KassidyMae 2018/09/19, 03:43 PM
Test
Test

qbatten12 qbatten12 2018/09/12, 12:30 AM
Starting up
Nothing to write on benefits, just a reminder to myself that this is where I started the gym based program.

IAli IAli 2018/09/09, 09:55 AM
Starting weight
68kg

JHynes90 JHynes90 2018/09/06, 08:52 AM
bodybuilding
hi guys  i love bodybuilding but just can't keep at it. i am tall and i love sport and build up stuff leroy

2002leroyj 2002leroyj 2018/09/04, 12:30 AM
8-24-18
First day!  Completed my workout. I am grateful I found this site.  It is perfect for someone who needs direction and instructions on how to complete exercises.  I love the pictures for reference.  My goal with starting this fitness plan is to str...

JBerndt JBerndt 2018/08/24, 01:37 PM
leg day pt. 2
leg lifts (25 each leg/ 25 with them together)                           - 4 way leg lift (3)` lunges (forward - 25/ backwards - 25) squats (50 weighted) jumping jacks (100) core band pull downs (25) cool down : down dog middle split...

sophiekerver sophiekerver 2018/08/19, 07:45 PM
leg day
warm up : squats one legged squats on both sides calf raises sumo squats

sophiekerver sophiekerver 2018/08/19, 07:34 PM
Losing weight
Hi, I am 16 and want to lose weight. I have struggled with weight issues since second grade when I got sick. I HATE how I look and have very bad self - esteem issues because of it. I am 5'5 and now 195 as of yesterday. I don't look like it at all ...

bvbgirl4ever16 bvbgirl4ever16 2018/08/11, 12:11 AM