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

111,677 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

89,810 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

52,148 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

32,020 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

5,007 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

4,537 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

11,005 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

18,215 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

111,677 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

89,810 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

52,148 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

32,020 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

5,007 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

4,537 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

11,005 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

18,215 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

Partial Meniscus tear in Right knee
Looking for any exercises that won't injure my leg more than it is. Orthopedist said would have been better if it would have completely torn. I also injured the ankle, still have some issues wiggling big toe and pain can go up into butt muscle. Fu...

Supersofia Supersofia Yesterday at 06:53 PM
Hi am new and am confused
I dont know whether to train to lose weight or to gain muscle as am alil fat in d tummy and buttock areas but my goal is to gain muscle ...am a guy

snowflexal snowflexal Yesterday at 01:32 PM
Форекс-советник A.T.S. Transient Zones (3 ключа)
Курс: Форекс-советник A.T.S. Transient Zones (3 ключа) ПОЛУЧИТЬ КУРС - https://glopart.ru/affiliate/8013253 Описание мануала: Форекс-советник A.T.S. Transient Zones (3 ключа) Автор: rea***@gmail.com Категория: Компьютер и интерн...

Pestuaks Pestuaks 2017/02/24, 02:49 PM
Question
I have a question. I Am 14 I am 5,11. Well I was notcing in benching my right hand is stronger than my left. Wondering how I can get the LEft Stronger too. Iv'e been doing Dumbbells and other excerises to help but any key Excerises that will help?

flyturnip flyturnip 2017/02/24, 12:47 PM
Hello, my name is Joe
I am new to this community, and I haven't been active for the past like 5 years. I'm looking to get back into shape. Since I haven't been doing a lot. Besides that I felt like introducing myself to this community.  I am in college for mathematics,...

New101 New101 2017/02/22, 11:26 PM
Introduce yourself
Hi guy's. I am Alex, I'm 17 and am currently over weight for my age. I came here to hopefully get to the weight and shape i want. I've been trying for a couple years to work out and lose weight but always lose motivation. I really may need help an...

alexandriamasuc alexandriamasuc 2017/02/21, 02:54 PM
average 14 year old bench press?
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. ---Im 14, 5'11 and weigh 150lbs, my max bench press is 185lbs. I found the benching atleast twice a week helps...

AndrewVera AndrewVera 2017/02/20, 08:20 PM
Hi Everyone
Hi everyone ... I'm from Malaysia and I've never really been an active person ... But today is the day where i plan to change all that ... This website really motivates me and hopefully will help me achieve my goals

NihalZaidi1996 NihalZaidi1996 2017/02/17, 05:37 AM
Hi all, started training again this morning!
7am, a good coffee to shake of the 'cobwebs' then into the garage gym. 1st time back so only did a bit of treadmill,bike,rower warm up, then 3 x 12 on the home gym, bit of abs then another coffee.

Micka76 Micka76 2017/02/17, 02:24 AM
Fitness While Trying to Conceive
Hey all, I know this is a sensitive topic for a lot of ladies out there (myself included), but I was wondering if anyone has advice for health and fitness for women currently ttc.I know activity is good, but having had two miscarriages in a year, ...

ScaryShrimp ScaryShrimp 2017/02/15, 07:18 PM

Latest FLogs

Improving my health
Under arm flab, small area of flab around belly button, 1inch around hips, upper thighs measure 24 inches now. Want to lose 2 more. Body injuries: tendinitis both wrists forearms, R wrist sprain almost ...

Supersofia Supersofia Yesterday at 06:27 PM
TRY IT!
Kirk millers 'hero' 6 week training program. this guy is the real deal. i have been following him now for 3 months and this program is the best! best for speed and endurance

s0uffsydn3y s0uffsydn3y Yesterday at 04:41 AM
I have an excuse ^_*
Hey everyone who reads these flogs I would like you to know that I have quit exercising. I am transitioning to LA Fitness.

Tasheika Tasheika 2017/02/24, 05:12 PM
I'M GETTING MARRIED!!
What better way to get motivated to get into shape than the delivery of the corset for your wedding dress...that was the largest they carried... and will need a little work to get in to. LOL!   But seriously, off and on fitness routines over th...

justina72 justina72 2017/02/22, 10:54 AM
My journey.
My journey began Mach 2016. I've lost 87 lbs and am trying to reach my 120 lb mark. I joined this thing to help keep myself motivated and accounted for during the rest of my journey. Also, a Cancun trip in my near future doesn't hurt either :) I h...

ebags21 ebags21 2017/02/21, 03:58 PM
Help!
I need some advice on how to stay motivated and keep with my workout plan.

alexandriamasuc alexandriamasuc 2017/02/21, 02:40 PM
The Journey Starts!
So I am a young guy who wrecked a nice life by not doing anything physical since I was 16-ish. I have 2 kids and started feeling extremely fatigue after running after them for like 3 minutes and had just enough about it. I decided it was time t...

2017/02/21, 06:17 AM
Pain in shoulder
My shoulder started hurting again during push ups. I had surgery on it once a while ago.

Jsanders420 Jsanders420 2017/02/15, 02:36 PM
I started today
I am starting out with the at home workout, 3 days a week at beginner.  Good enough work out for right now. My right shouolder hurts a little but this will help it I think.

Jsanders420 Jsanders420 2017/02/13, 09:06 AM
Starting out
Joined gym two days ago, first time in gym for over 10 years, feeling a bit daunted. Determined to stick with it and lose weight and get fit. Being a guy in his mid 50's I am unsure what exercises to do for best effect.

Caddy61 Caddy61 2017/02/12, 04:15 PM