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

193,050 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

134,614 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

67,237 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

63,587 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

6,698 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

5,430 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

15,837 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

34,797 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

193,050 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

134,614 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

67,237 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

63,587 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

6,698 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

5,430 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

15,837 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

34,797 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

Hey, my goal is to get fatter.
If anyone can offer me real honest tips that would be super helpful. Im trying to go from 145 where i am now, to at least 250 by the end of the year, no workouts either if possible. Or healthy food.thanks a ton!!

Notlosing Notlosing Yesterday at 05:28 PM
Discussion Guidelines
добро пожаловать на фристайлеры Оля. Замечательно, что вы начали тренироваться и наслаждаетесь этим. Каковы твои цели? Это поможет нам лучше узнать вас и понять, к чему вы стремитесь.

Jac48 Jac48 2018/04/18, 04:06 PM
Why scales lie
I agree, scales can be and are often helpful but not always the best measure of overall progress.  I lifted for years back in my early twenties until my wife and I had kids.  Then everything changed, routines, sleeping, my job was outsourced and s...

Jac48 Jac48 2018/04/16, 02:15 PM
Cardio/Weight Training Ratio?
Warp, you previously stated you need to "I need to lose about 15lbs."  that is why the comment regarding the scale was made as well as measuring might be better considering you are doing weightlifting. All that aside, the only way to lose weigh...

Jac48 Jac48 2018/04/16, 12:28 PM
Belly fat
Hi guy's I'm new to group. I'm 56 I go to gym twice a week I do body strength lighting. Whats the best cardo programme? to help me burn more belly and hip fat quickly???? Should I do 30mins a day or 60mins?

Gerimac61 Gerimac61 2018/04/16, 10:40 AM
On supplements
I believe they are meant to supplement things heh. I think most supplements are money grabs that promise the world but deliver very little benefit. I use fish oil ( because it’s lacking and the body just cannot make it on its own) and has very ...

Warfulpiece Warfulpiece 2018/04/16, 10:28 AM
Training over 40
From what I understand , losing fat and building muscle shouldn’t be attempted at the same time.because they require two different diets(beginner gains is the exception where both can be possible for a short duration

Warfulpiece Warfulpiece 2018/04/16, 08:59 AM
Word association .. again!
Rock

Jac48 Jac48 2018/04/12, 10:56 AM
Deadlift; why we do it
All these years later and still one of the most motivating topics when it comes to a specific exercise!  The Dead Lift and why we do it....if you have not done so recently, read all 252 posts above, you will want to dead lift!!

Jac48 Jac48 2018/04/12, 08:42 AM
MOTIVATION
Still a great post!!  Need all the motivation I can get, it's far to easy not to do what I should and need to be doing.

Jac48 Jac48 2018/04/11, 11:17 AM

Latest FLogs

Today’s Workout
Here's my workout for today: Warm Up: 2 miles (Stretch) Run: 3 miles at HARD pace (90% race pace) Sprints: 6 x 400m sprints at HARD pace (90% race pace) (Quick Stretch) Cool Down: 2 miles at EASY pace (Stretch)

2018/04/17, 01:51 PM
Progress
I feel like it's hard to see progress until it just happens. This can be really discouraging though especially if you feel like you're going to the gym regularly and do not see results. I am still in that weird balance of trying to finish up schoo...

DBrynn DBrynn 2018/04/17, 12:11 PM
4/16/2018
Good workout today Did the following; Wide grip lat pull downs Dumbell Bent Over row Flat Barbell Bench Decline Barbell Bench Seated Dumbell overhead press Seated alternating dumbell curls standing tricep extension with ez ...

Jac48 Jac48 2018/04/16, 04:06 PM
Belly fat
I'm 56yrs I go to gym twice a week weightlifting and body strength. How do I burn belly fat ? Quickly. What is the best cardo programme to follow? How long should I spend doing cardo 30mins or a hour a day?

Gerimac61 Gerimac61 2018/04/16, 09:31 AM
Cardio
My first week back to the Gym, I've started off slow so as not to hurt my self with 20 minutes of treadmill jogging/running a day. It's been hard but worth it. I'm trying to make a habit of doing at least 20 minutes of cardio everyday. Miles ran:...

cscott9 cscott9 2018/04/13, 10:30 AM
4/11/2018
Good day, Leg day First good leg day in years.  This is my 3rd week back to lifting in 3 or so years and day 1 I hurt my knee doing squats, so I took a couple weeks off of legs and yesterday was my first attempt again.  No pain and had a good d...

Jac48 Jac48 2018/04/12, 08:40 AM
4/9/2018
My Birthday!! So I had a great workout yesterday. I'm still getting back into the swing of things and figuring some things out but here I am; Flat Barbell Bench Decline Barbell Bench Barbell Bentover Row Wide Grip Pulldowns Standing O...

Jac48 Jac48 2018/04/10, 10:01 AM
Don´t Stop
You have to do a workout repeatedly until you do it automatically. Then add days or reps.

RETEP.A RETEP.A 2018/04/02, 04:52 PM
4/2/2018
Had a great workout today....been experiementing lately as I'm recently lifting again and messing around with full body routine x3 or a upper/lower split. Today I did an upper day which consisted of the following; Barbell Bent over Row; 6...

Jac48 Jac48 2018/04/02, 02:07 PM
Post First Workout
Finally found the motivation and time to start working out regularly again. The first work out definitely showed me that I'm not as in shape as I used to be but it has given me some extra motivation to keep working out with the start of the new se...

JenChaseTP JenChaseTP 2018/04/02, 12:54 PM