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

212,682 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

145,651 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

70,352 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

71,330 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

7,130 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

5,618 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

16,857 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

37,483 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

212,682 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

145,651 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

70,352 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

71,330 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

7,130 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

5,618 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

16,857 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

37,483 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

Introduction
Hey I'm vicky! I have 3 kids and am married. I had my last baby 6 months ago and I am ready to get rid of all the extra weight I've gained.

Victoriaochill Victoriaochill 2018/07/21, 11:18 PM
Keto is KING
I was finally able to drop the weight. I got up to 289 and just about 3.5 months ago my wife came to me with this keto diet idea. I was willing to try anything to help her out. I am now down to 231 and still dropping. I changed up my work outs and...

dkimbell dkimbell 2018/07/21, 02:06 AM
Swimming
I'm a newbie here. I use to be in ok shape until life happened. Not a new story to anyone. I use to compete in sprint triathlons and loved them! Swimming is my favorite and I won't give that up. I've set up two programs on here...gym weights and c...

Amy122498 Amy122498 2018/07/19, 04:03 PM
Post upper abdominal hernia surgery, back to lifti
My apologies for not looking at what autocorrect had done to the text to speech. I talked my family doctor into ordering physical therapy, requesting that the order be forwarded to a local gym / Rehabilitation Center, owned and operated by former ...

eladsevard eladsevard 2018/07/19, 05:44 AM
why shoulder day before chest day ??
Hello Jeff, how many days do you have selected for training?  What day's are they? What are your goals?  Typically I would think doing say for example shoulders on Monday and chest on Tuesday, Chest shouldn't suffer too bad if at all.  I know in t...

Jac48 Jac48 2018/07/16, 09:55 AM
Why You Can’t Exercise Your Way to Weight Loss
I found this to be a very interesting read. In early 2017, an article titled “The Exercise Paradox” was published in Scientific America that made some minor waves. I say "minor" because it’s not something anyone in the fitness industry really w...

Jac48 Jac48 2018/07/14, 08:19 AM
Girls: Weights Won't Make You Bulky
Great post, thanks for the sharing.

Aliana.H Aliana.H 2018/07/14, 03:59 AM
Hello Community
Welcome to FT. I've greatly benefited from FT both with motivation as well as getting a better understanding of overall fitness.  Eating, Exercising plans, injury, supplements and more.  Search around there is a wealth of knowledge in the forum...

Jac48 Jac48 2018/07/13, 08:41 AM
What difficulty to pick when starting gym program
Hello Andy and welcome to FT.  If you have never been to the gym before I suggest a beginners workout that this site would suggest when putting together your training plan.  Don't necessarily try and lift as heavy as you can at the risk of sacrafi...

Jac48 Jac48 2018/07/11, 03:48 PM
Spine Curve = No flat stomach?
You may very well have a combination of a few things. First if you have tight hip flexors, this will start to pull your pelvis forward and down. This would create the pot belly. Also a strong back with weak abdomin would also do the same. I would ...

kevin619 kevin619 2018/07/11, 12:03 PM

Latest FLogs

Day One
First workout today. First smoothie with spinach. First Day off the tobacco. Let's do it.

nickdaly95 nickdaly95 2018/07/20, 06:06 PM
Getting Started
I plan to start getting myself fit and in shape tomorrow with a walk and progressing to full sprint by the end of the year. I am not in anyway fit or in good shape. I can't sprint for over a minute without being out of breath but hopefully this Fl...

nickdaly95 nickdaly95 2018/07/19, 04:20 PM
Training plan for weight loss.
1.Cardio Intensity is paramount. As intensity rises, more calories get burned. That’s why high-intensity interval workouts are a great choice for getting shredded while maintaining (or even gaining) muscle. Jumping Rope: 30minutes, twice a wee...

Aliana.H Aliana.H 2018/07/19, 04:14 AM
The End and the Begining
I am 40 years old. Taking care of everyone else and not me.  My kids are overweight. I am over weight.  I am not happy with my choices.  I will find my happy place where I feel healthy, sexy and happy.  I will take care of me, for me and to show m...

Aguilar0519 Aguilar0519 2018/07/19, 12:25 AM
7/11/2018 - Lower Body
Good workout, was pressed for time and it was lower body so I just focused on Squats. I did 8 sets of Squats, seated calf raises and some abb exercises which I typically do on lower body day. It was good, I would have liked to mix in some ad...

Jac48 Jac48 2018/07/11, 03:53 PM
My First Flog
I am so excited to be starting my fitness adventure! I have been meaning to start a proper workout routine for a very long time, I have always just made excuses as to why I shouldn't or can't.  But now that I found this website it makes it so m...

emmalavery emmalavery 2018/07/10, 04:51 PM
1st Flog 👌🏾
Well I decided if I'm gonna do this right, I'd better write 📝sometimes in my Flog since I'm a rather forgetful person🙃. I did one month of a introductional plan from Freetrainers just to get my body used to working out again. I recently switched...

Seendaddy Seendaddy 2018/07/10, 04:07 PM
Wired & Tired
Joining this site to hopefully get a routine going... start a full time job on Monday... first I’ve in 7 years!

moechick moechick 2018/07/06, 01:31 AM
First Day
This evening was my first day with this program, My girls loved working out right along with me, they keep me very motivated especially with helping them understand how to do the excersies as well. Can't wait until Tuesday so we can do our second ...

Jessica2015 Jessica2015 2018/07/01, 08:04 PM
New Me !
My names Jessica, I am a 25 year old mother to two beautiful little girls, ones 5 and ones 3, they are my world. I have been battling with weight los for the last few years. I had went from 120# to 180# with my first child and never lost weight be...

Jessica2015 Jessica2015 2018/07/01, 06:54 PM