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

363,779 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

282,504 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

96,750 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

136,450 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

15,514 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

7,114 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

24,350 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

54,837 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

363,779 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

282,504 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

96,750 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

136,450 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

15,514 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

7,114 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

24,350 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

54,837 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

How much do you deadlift?
Im quite a begginer but i can deadlift 155 and intend to go for more

Daniel149 Daniel149 2021/09/10, 05:37 PM
Just a beginner with a question
So i just started lifting recently and i was able to deadlift 155, i was wondering how to improve that number and if 155 is a good starting deadlift?

Daniel149 Daniel149 2021/09/10, 05:33 PM
Hey I'm Daniel
Hey im daniel and currently i don't have really any big goals except for one i want to deadlift my body weight

Daniel149 Daniel149 2021/09/10, 05:30 PM
Hi I'm Lea
Hello. I started yesterday at a gym for the first time and this app made it pretty bareable. I typically hate exercise for the sake of exercise. I get bored and push myself too hard. I get frustrated that everything is hard and feel week and sad....

LTTL LTTL 2021/07/27, 08:52 PM
Hi - Peggy here 4-20-2021
Good to see you back!! I check in from time to time, not quite as active as it was in the early 2000’s but great info none the less. Good luck reaching your goals.

Jac48 Jac48 2021/05/10, 08:06 AM
Hey all
Hey PJ! Thanks for the supportive post, I really appreciate it. I'm starting out with taining my core 2 days a week, then one day each on my upper and lower muscle groups, I also am learning to inline skate, got inspired by some guys I saw in vide...

9385prwcbh 9385prwcbh 2021/04/27, 05:28 AM
Help with testing Android app
Adrian 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. ...

i.am.mrs.olney i.am.mrs.olney 2021/02/08, 04:16 PM
Hello All, I'm Dion
Hello everyone, My name is Dion and I am an Army Veteran in the Fayetteville, NC area looking to people to workout with. I used to work out alot back in the day, got lazy for a bit, but now I am back with a new found love for exercising and I a...

dion.francis08 dion.francis08 2021/02/02, 07:25 AM
Hello, I'm Randy.
I'm so glad to be here. I would love to hear from others about their weight loss journey. I'm new to this all but I'm determined to lose weight and feel better.

RandyTheKing RandyTheKing 2021/01/23, 02:25 PM
average 14 year old bench press?
I'm 14 5'10 and 200lbs my max bench press of 1 rep is 175lbs. Is this good?

Recco Recco 2021/01/17, 10:28 PM

Latest FLogs

Day 1
Good exercise and motivation will be the key going forward

TheTats TheTats 2021/09/12, 03:37 AM
First Day back at the gym in a while (9/8/2021)
Warmup - 10 minutes elliptical (Res 10) (Inc 0%) 1000 Meters max intensity Row Machine (4:30) Main Goal (Back and Bi) Standing Dumbell Curls (2 Sets of 8) Bent over dumbell row (2 sets of 7)  Do not remember the rest Need to create a p...

Alin01123 Alin01123 2021/09/08, 03:33 PM
Finishing up Week 4
I am back in my local fitness center for the past four weeks. While I cannot say I am joyful about getting up at 5:30 am to get a workout in before my workday starts, I can honestly say it hasn't been that difficult. Of the past 26 days, I have ma...

SportyMomDJG SportyMomDJG 2021/08/26, 11:02 AM
Тренировка 15.08.2021
1)Дорожка 5 минут✔️✔️ 2)Прыжок на блок 20✔️✔️ 3)Скручивание 20✔️✔️ 4)Подъем штанги над собой 15 (20)кг✔️✔️ 5)Подъем штанги на бицепс 15 (20)кг✔️ ✔️ 6)Разгибание рук в блоке 15 (9)✔️✔️ 7)Присед 15 (50)кг✔️✔️ 8)Тяга обратным хватом 15 (9)✔️✔️...

Z_cupert_x Z_cupert_x 2021/08/15, 06:56 AM
did the damn thing
biked for 30 did home workout started day at 191 and ended at 189.4 so not too shabby

iceicebby99 iceicebby99 2021/08/10, 01:09 AM
motivational quote
“All our dreams can come true, if we have the courage to pursue them.” – Walt Disney.

vaehbeee vaehbeee 2021/08/01, 08:39 PM
A few days in.
Definitely sore all over and can tell I haven't been to a gym in a long time. I try to walk an extra mile every day on the treadmill on top of my stretches and workout. Time to hit the shower and clena up.

ADreadedShadow ADreadedShadow 2021/07/24, 07:34 AM
Start
Don't know weight or fat%, but know my own look: lean with a beer belly. Workout went fine I guess, I'm no expert. I felt burning/stretching and sweated so I guess I did something okay. Really wish there hadn't been anybody else in the clubhouse b...

ADreadedShadow ADreadedShadow 2021/07/22, 07:14 AM
Beginning workouts today.
First day working out. I'm going to try to do two workout programs a day, one from this site and the other from another one that i found. I'll decide whether or not i want to keep combinng them or not,

Wanheda Wanheda 2021/07/05, 02:58 PM
Healthy Life Style
Certified Personal Trainer

J.Fit.Style J.Fit.Style 2021/06/22, 11:11 PM