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

261,146 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

168,017 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

77,625 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

89,370 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

8,144 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

6,005 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

19,239 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

43,609 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

261,146 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

168,017 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

77,625 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

89,370 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

8,144 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

6,005 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

19,239 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

43,609 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

Looking for help devising routine
I think it's up to you. I can say personally, I do cardio on my off days because then I can only focus on one thing. So I'll do Strength > Cardio > Strength etc. Since you don't have to be at the gym to do cardio, it can be like a jog, walk at the...

Akaniya Akaniya 2019/03/16, 01:48 AM
Daily Check-In's and motivation 2019
Had an excellent Back/Chest day on Monday followed up by Shoulders and Arms yesterday.  Rest day today and planning on legs tomorow.

Jac48 Jac48 2019/03/13, 11:47 AM
average 14 year old bench press?
WeebwithMuscles WeebwithMuscles Jman12345 loganrd69 ok im 14 i weigh 129 5ft6. I'm now just starting bench pressin 85 how can i bench more? I've been 50 doing push ups a night. --- I’m 14 in 8th grade and am 6ft-6ft1 and weigh about 155-160. I’...

Jman12345 Jman12345 2019/03/08, 09:24 PM
Rotator Cuff Injury
I need to know what exercises to avoid which would make it worse. (I know push-ups are a no-no)   That being said...what exercises CAN I do for chest/shoulders/back?  I will be exercising at home with dumbbells.

annie7687 annie7687 2019/03/03, 04:34 PM
21, 5'7" , 160lbs Please help!!!
Hello, I am 5'7" and weigh 160 lbs. I am currently a college student, and I am in need to lose weight especially in the gut. I would love to tone up my abs and not have a gut anymore. What can I do to gain a good gut health and obtain a flat stoma...

suttb3 suttb3 2019/03/01, 06:36 PM
Post your WEIGHT here
Sierra here,         I just graduated college and I gained almost 60 lbs while there- I'm sitting at 190 right now with a height of 5'8'' at 21, I would really love to get down to 130 again! More than weight though I would really just love to be ...

sierra.somnis sierra.somnis 2019/02/28, 10:41 AM
New here
I really don't even know what Im doing here! :)

clickhorse clickhorse 2019/02/23, 06:42 AM
Just starting and want to print out the calendar
Does anyone know if I can print out the monthly calendar with my workout days marked on there

Axle1969 Axle1969 2019/02/18, 06:52 PM
Hello!
Jac48 Welcome RachelK, glad to have you!!  I used to hit the gym regularly in my 20's, did it for years.  Then 5 kids came and things changed.  One thing that help keep me motivated now which I must admit is a struggle at times, is the fact that I...

heyrachelk heyrachelk 2019/02/07, 01:56 PM
hello from texas
Welcome Labyrinth, and good luck with your weight loss.  That is an aggressive goal, 90lbs. by September.  I'm not a fan of fad diets, South Beach, Atkins ect.  Losing weight and keeping it off really comes down to a life style change.  Healthy fo...

Jac48 Jac48 2019/02/06, 09:11 AM

Latest FLogs

Day 1 part 2
Wow! my first workout was great! I definately learned that I need to drink waaay more water before hand. I'm pretty tired and my arms are sore but I feel like I accomplished something.

LindseyG24 LindseyG24 Today at 11:04 AM
Day 1
Today I'll be trying this workout for the first time. Wish me luck!!

LindseyG24 LindseyG24 Today at 08:42 AM
First workout of the week (3-19-19)
I feel pretty good just sore. I'm looking forward to my workout tomorrow! I'm excited to improve on my performance of the exercises and to see my progress as the week progresses!

-BJen- -BJen- Yesterday at 09:28 PM
Day 1
I am addicted to sugar. However, I am also addicted to working out. I love all types of exercise, especiallly swimming and workouts on the stability ball. today I weighed in at 234. My goal is 180. I was 400 pounds, and had gastric bypass 9 years ...

awheatl1 awheatl1 Yesterday at 06:04 AM
1st day
cardio.....1.5 miles, 40 minutes. weight: 311

raywood raywood 2019/03/12, 12:05 AM
The beginning
Overweight and uncomfortable. Getting tired all the time Eating to much

robertpowell robertpowell 2019/03/11, 12:16 PM
Sabatoged by my Teeth
Well...its been a week and a couple days since I have been able to go work out at the gym. Ugh. I have continued to get in my 10k steps. Sidetracked by some serious dental issues and nasty meds. This could have been lots worse than it has been....

copperblonde copperblonde 2019/03/06, 11:20 AM
Sabatoged by my Teeth
Well...its been a week and a couple days since I have been able to go work out at the gym. Ugh. I have continued to get in my 10k steps. Sidetracked by some serious dental issues and nasty meds. This could have been lots worse than it has been....

copperblonde copperblonde 2019/03/06, 11:20 AM
Fat...
day one:  two goals do a workout and write down everything i eat.

Chasencasey Chasencasey 2019/03/03, 07:22 PM
1st DAY!!!!
`But now I'm not sure who I am. I use this word “I” and I don't know what it means. I don't know where it begins and ends. I don't even know what it's made of.'  The End of Mr. Y (Thomas, 2007: 278). Hello. my name is Daniel, I've been a  ...

drj4ft drj4ft 2019/02/27, 07:38 AM